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, Anyhow?
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.
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 Make Spaghetti Squash
Making spaghetti squash is as simple as baking it in the oven (400 degrees, ~45 minutes). I cut mine in half to cut cooking time, but you can also cook it whole if you’re not up to the job of hacking one open. Just pierce a with a knife a few times.
You can also microwave a whole spaghetti squash for a few minutes to make it easier to cut; spaghetti squashes can be tough buggers, so be careful, whichever method you choose.
I 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 end of post.)
Bake face down in a baking dish or pan at 400 degrees, roughly 45 minutes if you cut the squash in half, or an hour if you leave it whole. When you can poke through the skin easily with a fork, your spaghetti squash is ready.
You can also cook it in the microwave if you prefer, face down in a dish with a little water for about 10 minutes. When it’s tender, scrape out the flesh into a bowl.
Or try making spaghetti squash in the instant pot.
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:
- 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.
Amount Per Serving: Calories: 96 Total Fat: 4g Saturated Fat: 0g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 0mg Sodium: 188mg Carbohydrates: 15g Fiber: 3g Sugar: 6g Protein: 2g
Have you tried spaghetti squash? What are your favorite healthy spaghetti squash recipes?
Pin to save these healthy spaghetti squash recipes for later!
Thanks to Shaun and Janine for inspiring this post!
Let me know what which healthy spaghetti squash recipes you try!
Photo credit: www.personalcreations.com via Flickr