Spaghetti Squash: All About It

Raw spaghetti squash has a solid flesh, similar to other squash. When cooked, the meat resembles strands of spaghetti, which are sometimes as long as traditional spaghetti noodles. Though it is very mild, bordering on bland, it absorbs the flavor of what it is prepared with quite well.

Spaghetti squash is a great low calorie, low-carb (and glutenfree!) alternative to wheat-flour spaghetti. It provides a significant source of nutrients such as folic acid, potassium, vitamin A, and beta carotene.


  • Cut the squash in half lengthwise and cook face down in a baking dish. Add a little water to the pan or cover with foil to keep it from drying out. Scoop it out.
  • Roast it whole at 400ºF, until a fork or knife can pierce through the outer layer easily.
  • Keep the seeds and roast them! After removing the flesh from the seeds in water, toss them in olive oil and salt, then roast at 300ºF until just starting to brown.


Spaghetti squash does not store as well as other winter squash varieties. In the most ideal conditions – a cool, dry place (55-60ºF) – it can store for 2.5 months.

Cooked spaghetti squash can be stored in the fridge for up to a week, or in the freezer for up to 3 months.


  • Bake, then top with homemade tomato sauce.
  • After roasting, scoop out the flesh. Add diced tomatoes, black beans, chili powder, cumin, and salt, then toss until combined. Fill the squash halves with the filling then bake for 15-20 more minutes.
  • Make stuffed squash! Try it with Italian sausage, onions, garlic, herbs, eggplant, peppers, tomato or any other veggies that you like.

​Printable version (and a recipe!)

Cooking Tips Meet the Veggies meet the veggies spaghetti squash squash

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