Spaghetti Squash
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Spaghetti Squash

Craving pasta but want a lighter option? Meet spaghetti squash – nature’s low-carb noodle! This versatile veggie is easy to prepare and can be cooked in the microwave or oven. Once cooked, it transforms into tender, spaghetti-like strands. Top it with your favorite sauce or add-ins for a delicious, nutritious meal that’s sure to satisfy!
Cooking Tip

Season the squash with a little salt and pepper or try nutmeg, onion or garlic powder. Top with your favorite pasta sauce. Try sautéed mushrooms, onions, or other veggies. Add a sprinkling of cheese. Include beans, tofu, cooked chicken or meat to make a one dish meal.

Yield4 cups
Serving size1/2 cup
Dietary preferencesDairy Free, Diabetes Friendly, Gluten Free, Vegan, Vegetarian

Ingredients

  • 1 whole spaghetti squash
  • Topping ingredients as you choose

Directions

  1. Wash the skin and cut squash in half lengthwise or in 1-inch rings.
  2. Remove seeds and fibers from center.
  3. MICROWAVE: Place squash cut side down on a microwave-safe dish with 2 tbsp. water. Cook for about 12 minutes for a medium sized squash. Time will vary depending on size of squash and power of the microwave. Squash flesh should be easily pierced by a fork when done.
  4. OVEN: Preheat oven to 425 degrees. Line a baking dish with foil for easier clean up. For a “roasted” flavor, rub cut edges with a little vegetable oil (optional). Place cut side down in the pan and bake uncovered for 40 minutes. For a steamed texture, add 1/2 cup water to the pan and cover with foil. Squash flesh should be easily pierced by a fork when done.
  5. Let sit for 10 minutes or until squash is cool enough to handle. Use a fork to gently scrape the inside of the squash to make spaghetti-like strands.
  6. Serve with your favorite pasta sauce, cooked vegetables, cheese or proteins.

Nutrition facts (per serving)

20Calories

0 Total Fat (g)
0Saturated Fat (g)
15Sodium (mg)
5Carbs (g)
1 Dietary Fiber (g)
1Protein (g)

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP.

This institution is an equal opportunity provider.

Find more recipes

Not quite the flavor you’re looking for? No worries! Why not try one of the options below? And if those don’t hit the spot, feel free to browse our recipe pantry for even more delicious ideas!

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