Last Updated on August 23, 2022
Are you already a fan of spaghetti squash? Whether you’re new to this yummy fall veggie or know it well, you are going to love these delicious, healthy spaghetti squash recipes!
Learn how to make spaghetti squash in so many delicious ways, from simple baked spaghetti squash to lasagna to a veggie-ful take on pad thai! (swoon)
In honor of this lesser-known squash’s all-too-short season, here are some great healthy spaghetti squash recipes for this easy-to-grow, versatile and healthy yellow veggie.
What is Spaghetti Squash, Anyway?
If you haven’t encountered spaghetti squash before, you’re in for a treat.
Be forewarned that spaghetti squash tastes different from the more familiar acorn and butternut. Spaghetti squashes don’t have that rich, sweet flavor, but this quality actually makes them adaptable to some pretty diverse uses.
When cooked, spaghetti squash transforms into long noodle-like strings that can be used in place of pasta without the trouble of spiralizing, that new fad of making “noodles” out of veggies like zucchini and carrots. But be aware that spaghetti squash retains a little of its squash-y flavor and probably won’t fool anyone if you try to pass it off as actual pasta.
However, kids might enjoy helping to scrape out the noodle-like strings and then will be more willing to eat what you make with them (a good thing if you have kids like mine who generally prefer bread products to vegetables).
Spaghetti squash allows you to squeeze in some extra servings of veggies if it replaces a pasta main course, a great thing for gut health. I love a bowl of spaghetti squash with nothing but tomato sauce and parmesan as a filling and healthy lunch.
A one-cup serving of spaghetti squash has only about 40 calories, but 2 grams of fiber and a decent dose of potassium (180mg), an important nutrient most Americans fall short on. (Source)
Spaghetti squash is easy to grow, so consider poking a few seeds into your veggie patch this season! (Here’s info on growing spaghetti squash.)
Healthy Spaghetti Squash Recipes!
How to Cook Spaghetti Squash
You have several choices for making spaghetti squash. I prefer to cook spaghetti squash in the oven, but some people microwave theirs, and others like to cook spaghetti squash in an instant pot. Read my post on how to cook spaghetti squash in the oven for tips on making the most of your spaghetti squash.
Whatever method you choose, I highly recommend removing the seeds before baking, as you can make roasted spaghetti squash seeds the way you would pumpkin seeds and make a tasty and healthy snack while your squash bakes. (Instructions for roasted spaghetti squash seeds at the end of the post.)
Here are more amazing ways to eat root-to-stem to help you make the most of your produce purchases.
How to Use Your Baked Spaghetti Squash
I’m all about simplicity, so my favorite thing to do with the few spaghetti squashes I get each fall is just to serve them with marinara sauce and grated parmesan. The little bit of crunch of the squash “noodles” is a nice change from traditional pasta, and it’s such an easy way to get in a big serving of veggies.
Some people enjoy spaghetti squash with nothing but butter and serve it as a side dish, but others have gotten really creative in their uses of this humble squash. Check out some of these more ambitious healthy spaghetti squash recipes!
Healthy Spaghetti Squash Recipes
♦ I’m a huge fan of Asian flavors. This spaghetti squash yakisoba from The Pickled Plum was really good!
♦ Here’s a recipe for a pad thai made with spaghetti squash that I will definitely be trying with my next spaghetti squash.
♦ This clever recipe from The Tasty Kitchen uses spaghetti squash in place of pastry crust in a spaghetti squash quiche.
♦ Or bake up some cheesy goodness with this spaghetti squash lasagna from The Minimalist Baker.
♦ Here’s a meatball pie if that’s more your thing.
♦ Or try spaghetti squash fritters!
Here’s how to make incredibly delicious roasted spaghetti squash seeds:
Roasted Spaghetti Squash Seeds
Roasting the seeds from your spaghetti squash is a great way to help cut food waste, and the seeds may be the yummiest part!
- Seeds of one spaghetti squash
- 1 tbsp Oil of choice (I use olive)
- Salt to taste
- Scoop out seeds and place in a bowl of water (some people use salted water, but it's not necessary).
- Remove squash strings that cling to the seeds and drain in a colander, shaking to remove water. Don't worry about every last string, the strings won't affect the taste much.
- Allow to dry on a clean towel.
- Spread on a baking sheet and spray with your oil of choice (I like to use this refillable spray pump for jobs like this; alternatively, you can drizzle oil and toss, but you'll use more oil).
- Sprinkle with a little salt and toss to get the oil and salt evenly distributed.
- Roast on the top shelf above the squash you're cooking until lightly browned (about 15 minutes), stirring up a little if they're not cooking evenly. If you hear pops, they need to be removed. Most recipes suggest lower temperatures (300 degrees), but you save energy by cooking your seeds at the same time as your squash. Just put them in as the oven heats up and keep an ear out for those telltale pops.
Allow to cool and store in an airtight container -- if any remain after you're done sampling them!
You may also soak seeds overnight to increase nutrient availability and digestibility.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 96Total Fat: 4gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 188mgCarbohydrates: 15gFiber: 3gSugar: 6gProtein: 2g
Numbers are an estimate due to variety in size of squash and number of seeds.
Have you tried spaghetti squash? What are your favorite healthy spaghetti squash recipes?
If you love working in super-healthy veggies into your meals, check out these collections of inspiring recipes!
- 50+ Delicious Zucchini Recipes
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- Healthy Kale Recipes that Will Make You Crave Kale
- 75 Healthy Pumpkin Recipes
- Sweet Potato Recipes
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Leave a comment to share which healthy spaghetti squash recipes you try!
Healthy spaghetti squash recipes photo credits: lauraag, pixelshot
Susannah is a proud garden geek and energy nerd who loves healthy food and natural remedies. Her work has appeared in Mother Earth Living, Ensia, Northern Gardener, Sierra, and on numerous websites. Her first book, Everything Elderberry, released in September 2020 and has been a #1 new release in holistic medicine, naturopathy, herb gardening, and other categories. Find out more and grab your copy here.
Thanks for this post! It’s just what I needed to get me excited about the spaghetti squash staring me down every time I walk in the kitchen.
Ours is taking up a lot of counter space, too. I’m making it tonight, and will probably try some of it as yakisoba. Let me know what you decide to make 🙂
Follow-up: I tried adapting the yakisoba recipe to the vegetables I had on hand, and used up some red cabbage, red pepper, carrots, and green beans that really needed to get eaten. I had some chives in the yard that I used in place of the onions and scallions. The flavor worked out really well. But the spaghetti squash (baked the night before) was oddly watery, maybe because it got left in the oven too long during the dinnertime chaos. I would definitely try keeping your squash al dente, or at the very least draining it if it seems watery rather than stringy.
Liz Reeder says
I once had a Speghetti squash recipe for Thanksgiving dressings. Been trying to find it for years.It was made with pk.dressing,sour cream and I can’t remember the rest but it was soooo good.Anyone know it?
Sounds unusual! Hope you have luck tracking it down!