Cooking Spaghetti Squash: A Beginner’s Guide

Have you ever heard about spaghetti squash? It is a type of winter squash that, once cooked, can be separated into spaghetti-like strands, hence its name. Cooking spaghetti squash may seem daunting for a beginner, but with the right guidance, it’s quite simple. In this beginner’s guide, we will walk you through the steps on how to cook spaghetti squash like a pro. By the end of this article, you’ll be a spaghetti squash cooking expert!

Cooking Spaghetti Squash: A Beginner's Guide | Eat Urban Garden
Cooking Spaghetti Squash: A Beginner’s Guide

What is Spaghetti Squash?

When it comes to trying out new vegetables, there are few as delicious and versatile as spaghetti squash. This yellow oblong vegetable is native to Central and South America and has been enjoyed by humans for centuries for its wonderful taste and texture. Once you try spaghetti squash, you’re sure to become a fan.

History and Origin

Spaghetti squash has been cultivated in Central and South America for over 5,000 years. Historically, it was used as medicine by native tribes in what is now Mexico and Peru. As modern agriculture techniques improved, spaghetti squash found its way into the mainstream, becoming more widely available in the U.S. and other countries.

Appearance and Texture

Spaghetti squash looks like any other winter squash, with an oblong shape and a hard outer shell that is difficult to cut through. The flesh of the squash is a bright yellow color, and when cooked, it takes on a stringy, noodle-like texture that makes it a great stand-in for pasta dishes. It can be served hot or cold, depending on the recipe.

Taste and Nutritional Value

Spaghetti squash has a mild, nutty flavor that is slightly sweet. It is low in calories and high in fiber, making it an excellent choice for anyone looking to maintain a healthy weight or reduce their risk for heart disease and other health problems. It is also high in vitamin C, potassium, and other essential nutrients, making it a great addition to any diet.

What are the Nutritional Benefits of Spaghetti Squash?

If you’re looking for a healthy and tasty alternative to traditional pasta, spaghetti squash is the perfect choice. Not only is it low in calories and carbs, it’s also high in fiber and vitamins.

Low Calorie Count

One of the most significant benefits of spaghetti squash is that it’s low in calories. A one-cup serving of cooked spaghetti squash contains only 42 calories, while a similar serving of cooked pasta contains an average of about 200 calories. If you’re looking to lose weight or maintain a healthy weight, replacing pasta with spaghetti squash can be a great choice.

Carb Reduction

Another major advantage of spaghetti squash is that it’s low in carbs. A one-cup serving of cooked spaghetti squash contains only 10 grams of carbs, compared to an average of 43 grams of carbs in a similar serving of cooked pasta. This makes it an ideal choice for anyone who wants to reduce their carb intake.

High in Fiber

Spaghetti squash is also high in fiber, which is essential for good digestive health. A one-cup serving contains about 2.2 grams of fiber, which is about 9% of the recommended daily intake for adults. Eating enough fiber can help you feel full, reduce your cholesterol levels, and improve your bowel health.

Packed with Vitamins

Finally, spaghetti squash contains a range of vitamins that are essential for good health. A one-cup serving contains about 10% of the recommended daily intake of vitamin C, 8% of vitamin B6, and 6% of vitamin A. These vitamins are essential for healthy skin, a strong immune system, and good vision.

How to Choose and Store Spaghetti Squash?

Spaghetti squash is a delicious and nutritious vegetable that is easy to cook. But before you can cook it, you need to know how to choose and store spaghetti squash. Follow these tips to ensure that you select the best spaghetti squash and store it properly until you’re ready to cook it.

Choosing Spaghetti Squash

When choosing spaghetti squash, look for ones that are firm, without any soft spots or cracks. The skin should be a uniform color and free of blemishes or dents. A good spaghetti squash will feel heavy for its size and have a hard, thick stem.

Spaghetti squash comes in a variety of sizes, but the flavor and texture will be the same regardless of the size. The larger the squash, the more servings you will get. When choosing a spaghetti squash, consider how many servings you need and choose accordingly.

Storing Spaghetti Squash

  • Store spaghetti squash in a cool, dry place, such as a pantry or basement.
  • Avoid storing spaghetti squash in the refrigerator, as it can cause moisture and spoilage.
  • Keep spaghetti squash away from direct sunlight and other fruits and vegetables that release ethylene gas, such as bananas and apples. Ethylene gas can cause spaghetti squash to spoil faster.
  • Spaghetti squash can last up to a month when stored properly.
  • Once you cut into the spaghetti squash, store it in the refrigerator in an airtight container for up to 5 days.

What are the Tools and Ingredients Needed to Cook Spaghetti Squash?

Before diving into the cooking process for spaghetti squash, it’s important to ensure that you have all of the necessary tools and ingredients to make this dish successfully. Below are some essential items you’ll need to get started:

Kitchen Tools

  • A sharp chef’s knife: A high-quality knife will make it easier to cut through the tough exterior of the spaghetti squash.
  • A cutting board: Use a sturdy cutting board to safely chop the squash into halves or quarters.
  • A metal spoon: You’ll need to scrape out the seeds and pulp from the center of the squash, and a spoon works perfectly for this task.
  • An oven: Spaghetti squash is typically roasted in the oven.
  • A roasting pan or baking dish: Use a roasting pan or baking dish to cook the squash in the oven.
  • Foil or parchment paper: Covering the roasting pan or baking dish with foil or parchment paper will make clean up easier.


  • 1 small to medium-sized spaghetti squash
  • 2 tablespoons of olive oil: For drizzling over the squash before roasting.
  • Salt: To taste.
  • Ground black pepper: To taste.
  • Optional: Other seasonings such as garlic powder or Italian seasoning can be added for extra flavor.

By having all of the necessary tools and ingredients ready to go, you’ll make the cooking process for spaghetti squash much smoother.

What are the Different Cooking Methods for Spaghetti Squash?

If you’re new to cooking spaghetti squash, you may be wondering what the best method is. The truth is that there is no one-size-fits-all answer, as each cooking method has its own advantages and disadvantages. The choice ultimately depends on your personal preferences and needs. Below are several popular ways to cook spaghetti squash, including baking, microwaving, boiling, and roasting.


Baking spaghetti squash is a common method that yields a tender, sweet flesh. To bake, preheat your oven to 375°F. Cut the squash in half lengthwise, scoop out the seeds, and place it face-down on a baking sheet. Bake for 40-60 minutes, or until the flesh is fork-tender. Remove from the oven, use a fork to scrape the flesh into strands, and serve.


Microwaving is the quickest way to cook spaghetti squash, making it a good option for those short on time. To microwave, pierce the squash several times with a fork, place it in a microwave-safe dish, and microwave for 10-12 minutes or until tender. Once it’s cooked, let it cool for a few minutes before cutting it in half, removing the seeds and using a fork to scrape the flesh into strands.


If you prefer a softer texture, boiling the squash is a good choice. Cut the squash into quarters and remove the seeds. In a pot of boiling water, cook the squash for 12-15 minutes. Once it’s cooked, let it cool for a minute before scraping the flesh out with a fork. Note that boiling can sometimes result in a slightly watery texture.


Roasting spaghetti squash in the oven can give it a rich flavor and crispy texture. Cut the squash in half lengthwise, remove the seeds, and brush the flesh with olive oil. Season with salt and pepper, and roast in a 400°F oven for 30-40 minutes. Once it’s cooked, let it cool for a few minutes before scraping the flesh out with a fork.


If you have a grill and you’re looking to add some smoky flavor to your squash, grilling is a great choice. Cut the squash in half lengthwise, remove the seeds, and brush the flesh with olive oil. Place it flesh-side down on the grill for 10-15 minutes or until the skin is charred and the flesh is tender. Once it’s cooked, let it cool for a few minutes before scraping the flesh out with a fork.

How to Serve and Enjoy Spaghetti Squash?

Once you’ve cooked your spaghetti squash, the fun part begins: experimenting with various sauces and ingredients to create delicious meals. Here are some ideas to get you started:

1. Classic Marinara

Top your spaghetti squash with a classic tomato sauce and sprinkle some Parmesan cheese on top for a classic Italian dish.

2. Garlic and Herb

Melt some butter with minced garlic and your favorite herbs (basil, oregano, thyme—take your pick!) in a saucepan. Pour over your spaghetti squash and enjoy the fragrant aroma.

3. Spicy Thai Peanut

Mix together peanut butter, soy sauce, honey, and Sriracha for a sweet and spicy dressing. Add some cooked chicken or shrimp and crunchy vegetables like red pepper and carrots for a complete meal.

4. Pesto and Sundried Tomatoes

Stir in some fresh basil pesto with chopped sun-dried tomatoes and crumbled goat cheese for a flavorful twist on Italian pasta.

5. Mediterranean Salad

Toss your spaghetti squash with cucumber, tomatoes, feta cheese, red onion, and olives. Drizzle with a simple red wine vinaigrette for a refreshing summer salad.

6. Cauliflower Alfredo

Blend together cooked cauliflower, almond milk, garlic, and Parmesan cheese for a low-carb and creamy Alfredo sauce. Pour over your spaghetti squash and top with grilled chicken for a guilt-free meal.

Thanks for Reading!

We hope you enjoyed this beginner’s guide to cooking spaghetti squash! Remember to choose a firm squash, cut it in half, scoop out the seeds, and roast it until tender. Once it’s done, scrape it with a fork to create spaghetti-like strands, then serve with your favorite toppings. If you have any tips or tricks for cooking spaghetti squash, feel free to share them in the comments below. And don’t forget to check back for more delicious recipes and cooking guides!

Cooking Spaghetti Squash: A Beginner’s Guide

Learn how to cook spaghetti squash with this beginner’s guide. From choosing the right squash to serving it up with your favorite toppings, we’ve got you covered!

  • 1 spaghetti squash
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 cup grated Parmesan cheese
  1. Preheat your oven to 400°F.
  2. Wash the squash, then cut off the stem and slice it in half lengthwise. Scoop out the seeds with a spoon.
  3. Drizzle the olive oil over the squash halves, then sprinkle with salt and black pepper.
  4. Place the squash halves cut-side down on a baking sheet and roast for 40-50 minutes, or until the flesh is tender.
  5. Let the squash cool for a few minutes, then use a fork to scrape the flesh into spaghetti-like strands.
  6. Serve the spaghetti squash with your favorite toppings, such as Parmesan cheese, marinara sauce, or grilled chicken.
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