Spaghetti Squash is a healthy, delicious, and versatile vegetable that, once cooked, has long skinny strands resembling spaghetti noodles. Learn how to cook spaghetti squash perfectly every time with this easy to follow guide and recipe.
Learning How to Cook Spaghetti Squash may seem intimidating at first. They’re big, heavy, and kinda strange looking. But once you learn a few simple tips and tricks you’ll be a spaghetti squash pro in no time at all.
And once you look past its tough exterior, spaghetti squash really has quite a lot to offer.
In this post, I will share how to cut a spaghetti squash, how to pick a spaghetti squash, and how to cook this delicious squash in the oven, microwave, Instant Pot, slow cooker, or boil in a pot of water.
It’s mild in taste and a healthy substitute for pasta noodles and even rice. It is also delicious eaten alone, with a little help from some freshly grated parmesan cheese, or stuffed full of whatever you can imagine.
Is spaghetti squash good for you?
Spaghetti squash comes in a variety of shapes, sizes, and colors, including ivory, yellow and orange. When raw, its flesh is dense and firm- very similar to that of butternut squash or acorn squash. When cooked, the flesh turns tender and easily falls away from the skin with a fork into thin, long strands (much like spaghetti noodles).
But is spaghetti squash healthy? Here’s what we know.
- There are approximately 42 calories per 1 cup of spaghetti squash.
- and approximately 8 net carbs per one cup (the lowest of all winter squash).
- It is high in Vitamin A, Vitamin C, antioxidants, folic acid, potassium, and beta-carotene.
- Spaghetti squash is gluten-free, paleo-approved, and overall delicious.
- But is it keto-approved? From what I understand, yes – in moderation.
Things you may need
What you will need in order to get awesome and beautiful strands of spaghetti squash will depend on which method you choose to cook your squash. To keep things as easy as possible, I’m going to put everything you may need out there.
- Rimmed baking sheet (these are my favorite)
- Parchment Paper
- Knife (this is the knife I use and love)
- Microwave-safe glass container
- Instant Pot
- Slow Cooker
- Cutting board
- Large stockpot for boiling
How to pick a good Spaghetti Squash
Tips and tricks on picking an awesome spaghetti squash,
- Look for one with a firm, dry rind that doesn’t have any soft spots and cracks.
- Choose a heavy squash. Not the biggest and therefore heaviest squash. Instead, feel for a squash that is heavy for its size.
- Dull is better than shiny. I know, I like shiny things, too, but in the case of spaghetti squash, dull skin is best. That said, the skin should be smooth without any wrinkling or soft spots.
How to cut a spaghetti squash
Like cooking, there are a couple of different ways to approach cutting spaghetti squash open.
- Raw (make sure you have a solid knife) – Place the squash on a cutting board. Use a large, sharp knife to cut directly through to the center. Use this initial entry point as a guide to drive the knife through the spaghetti squash and continue by cutting around the entire squash. If the knife gets stuck, return to the starting point and rotate in the opposite direction. You may need to use your hands to pull the squash apart at the very end. Never try to cut through the stem.
- Pre-microwave your spaghetti squash-
- Use a paring knife to score the squash where you plan to cut it in half (think of it as a dotted line). Cuts should be 1/8- to 1/4-inch deep from stem to bottom on both sides.
- Poke the squash in several places using the paring knife. This will allow steam to release from the spaghetti squash.
- Microwave for 5 minutes in a microwave-safe baking dish. This will only cook the squash just enough to help make it easier to cut in half.
- Remove the squash from the microwave and place on a cutting board. Follow the same steps as you would for cutting a raw squash above.
- NEVER microwave a whole spaghetti squash for longer than 5 minutes as the pressure built up inside the squash from the steam could be very dangerous.
Ever wonder how to get the LONG spaghetti squash strands?
Rather than cutting your spaghetti squash in half lengthwise (vertically), cut it in half across the middle (horizontally)! The strands will be longer because strands run around the squash like strings wrapped around your finger. Cut your finger from one end to the other and you’re essentially cutting the strand in half.
(sorry for the lame analogy. I’ll try to think of something better)
Can you eat the skin of Spaghetti Squash?
Unlike the skin of acorn squash or kabocha squash, I would not recommend eating the skin of the spaghetti squash. It will not harm you, however, after cooking the skin turns rough- almost like eggshells- and is paper thin. And, unlike chips which are crunchy and easy to break up with your teeth, spaghetti squash skin is chewy and dense.
How to cook spaghetti squash
Each method comes with their own set of pros and cons, so I recommend that you read through each before deciding which one you want to choose.
How to bake spaghetti squash (two ways)
Roasting spaghetti squash in the oven is, by far, my favorite way to cook spaghetti squash. In my opinion, baking spaghetti squash produces squash with the best overall flavor and texture. The method is easy, doesn’t require any fancy equipment, and runs little risk of having a whole squash explode (this can happen if you forget to poke holes in a whole squash before cooking). It also makes delicious, beautiful strands of spaghetti squash with minimal residual water.
Here’s how to do it:
Method 1- How to cook in the oven (cut in half).
- Preheat your oven to 400 degrees F and line a large baking sheet with parchment paper.
- Scrub the squash and dry well with a kitchen towel so that it doesn’t slide around while cutting.
- Cut the squash in half using a sharp, stable and reliable knife (read more about cutting squash above). You may either cut the squash in half lengthwise (stem to end- as shown in the images) or through the middle horizontally.
- Scoop out the seeds.
- Drizzle the squash with olive oil and use a pastry brush (or your hands) to cover the entire surface of the squash. Sprinkle with salt and pepper and place cut-side down on the lined baking sheet.
- Transfer the baking sheet to the oven and bake for 45 minutes to 1 hour or until squash is tender when pierced with a fork.
- Remove from the oven and allow the squash to cool for several minutes before scraping out the delicious strands of cooked squash with a fork.
Method 2- How to cook in the oven (whole)
- Preheat your oven to 400 degrees F and line a large baking sheet with parchment paper.
- Scrub the squash clean and dry thoroughly.
- Use a knife to cut small slits (approximately 15-20) all over the outside of the squash. This allows the squash to breathe and vent as it cooks. Since you will be cooking the squash whole, these slits allow hot steaming air to vent out, rather than build up (remember- air expands as it heats).
- Transfer to the prepared baking sheet and roast for approximately 45 minutes to one hour. Time will vary depending on the size of your squash.
- Rotate squash once during cooking.
- Remove from the oven, and allow to cool- it will be hot!
- Cut the squash in half, scoop out the seeds, and use a fork to separate the squash into strands.
How to Cook Spaghetti Squash in the Microwave
First, and most important, never microwave an entire whole spaghetti squash in the microwave for more than 5 minutes. And while I have never personally tested how much time it would take for a spaghetti squash to explode, I don’t think you should either.
So, with that little bit of warning out in the open, let’s discuss why the microwave can come in handy.
Basically, it’s fast, easy, and doesn’t take up an entire oven. This is awesome if you wanted to cook some squash and bake a cake at the same time. That said, microwaved spaghetti squash typically results in somewhat watery noodles and less flavor.
How to Cook in the Microwave
- Scrub the squash clean and dry thoroughly. Cut the squash in half using a sharp, stable and reliable knife. You may either cut the squash in half lengthwise (stem to end- as shown in the images) or through the middle horizontally. Scoop out the seeds.
- Drizzle the squash with olive oil and sprinkle with salt and pepper, if desired.
- Transfer one or both squash halves to a microwave-safe dish cute-side-down. Fill the dish with water so that the squash is partially submerged (approximately 1-inch should do). The exact water amount isn’t important- however, making sure the squash is microwaved in water is.
- Microwave on high for 5 minutes. Poke the squash to check doneness- the knife should go right through. If needed, microwave on high for an additional 2-5 minutes.
- Remove from the microwave and allow the squash to cool before using a fork to separate the strands.
How to Cook Spaghetti Squash in the Instant Pot
Depending on which size Instant Pot you own will determine what size you can fit. I own a 6-quart Instant Pot which fits a 3-3.5 pound spaghetti squash perfectly. If you plan to cook a squash much larger, I recommend using a different method or using a larger Instant Pot.
- Scrub you spaghetti squash nice and clean. Dry thoroughly.
- Use a knife to cut small 1-inch cuts (approximately 15-20) all over the outside of the squash. These cuts are super important as they vent the spaghetti squash and prevent it from exploding.
- Place the steamer basket in the bottom of your Instant Pot and add one cup of water to the bottom of your pot. Place the squash directly on top of the steamer basket.
- Secure the lid of your instant pot. Set Instant Pot to manual mode and cook for 20 minutes on high pressure.
- After the 20 minutes is complete, quick release the pressure by switching the valve on the lid to “vent”.
- Allow squash to cool for approximately 15 minutes before cutting in half.
- Once ready to handle, cut in half, scoop out the seeds, and use a fork to separate the strands from the squash.
How to Cook Spaghetti Squash in the Slow Cooker
- Scrub you spaghetti squash nice and clean. Dry thoroughly.
- Use a knife to cut small 1-inch cuts (approximately 15-20) all over the outside of the squash. These cuts are super important as they vent the spaghetti squash and prevent it from exploding.
- Transfer the squash to the slow cooker and cover with the lid.
- Cook on high for 4 hours, or low for 6-8 hours. Cooking time will vary depending on the size of your squash- periodically check for doneness by poking with a knife.
- Allow squash to cool for approximately 15 minutes before cutting in half.
- Once ready to handle, cut in half, scoop out the seeds, and use a fork to separate the strands from the squash.
Can you Boil a Whole Spaghetti Squash
Yes! You can!
- Scrub and clean the squash.
- Fill a large pot 2/3 the way full with water and bring to a boil.
- Carefully add the whole spaghetti squash to the pot. It will float (that’s ok), but make sure that it has room to be fully submerged.
- Reduce heat to medium-low and cover the pot with a lid. Cook for approximately 30 minutes, rotating occasionally to ensure even cooking.
- When the squash is cooked, drain in a colander and allow to rest for at least 10-15 minutes before handling. Guys, the outside and the inside of the squash will be hot.
- Cut the squash in half, scoop out seeds, and use a fork to separate the strands from the squash.
What to serve with spaghetti squash
Spaghetti squash, like cauliflower rice or zucchini noodles, is extremely versatile. Serve it plain or stuff and twice-bake, it’s entirely up to you!
As a side, I love to season my strands with a little salt, pepper, and grated parmesan cheese. It’s simple, easy, flavorful, and healthy. Serve it with Garlic Herb Lamb Chops, Garlic Butter Steak Bites, or simple (yet always juicy) baked chicken breasts.
You may also serve in place of spaghetti noodles with a marinara sauce for a healthier take on pasta night.
More spaghetti squash recipes,
- Cheesy Twice-Baked Spaghetti Squash Recipe
- Chicken and Broccoli Stuffed Spaghetti Squash (reader favorite!)
- Cheesy Buffalo Chicken Spaghetti Squash Recipe (imagine buffalo chicken dip and spaghetti squash had a baby – AMAZING!)
- BBQ Chicken Spaghetti Squash Casserole with Kale
- Spaghetti Squash with Bacon, Spinach, and Goat Cheese
If you try cooking spaghetti squash using any one of these methods, please leave me a comment and let me know! I would also love to hear your favorite way to eat spaghetti squash- do you like it plain, with cheese, twice baked, covered in sauce?
RECIPE CARD
How to Cook Spaghetti Squash
Ingredients
- 1 spaghetti squash - halved and seeded
- 2 tablespoon olive oil
- salt + pepper
Instructions
To Cook Cut in Half in the Oven (my preferred method)
- Preheat oven to 400 degrees F and line a large baking sheet with parchment paper.
- Scrub the squash clean and dry thoroughly. Cut the squash in half using a sharp, stable and reliable knife. You may either cut the squash in half lengthwise (stem to end- as shown in the images) or through the middle horizontally. Scoop out the seeds.
- Drizzle the squash with olive oil and use a pastry brush (or your hands) to brush over the entire surface of the squash. Sprinkle with salt and pepper and place cut-side down on the lined baking sheet.
- Place squash in the oven and bake for 45 minutes to 1 hour or until squash is tender when pierced with a fork.
- When cool enough to handle, gently scrape out the squash with a fork to remove the flesh in long strands.
To Cook Whole in the Oven
- Preheat oven to 400 degrees F and line a large baking sheet with parchment paper.
- Scrub the squash clean and dry thoroughly. Use a knife to cut small holes (approximately 15-20) all over the outside of the squash.
- Transfer to the prepared baking sheet and roast for approximately 45 minutes to one hour, depending on the size of your squash, or until tender. Rotate squash once throughout cooking.
- Remove from the oven, and allow to cool. Cut the squash in half, scoop out the seeds, and use a fork to separate the squash into strands.
How to Cook Spaghetti Squash in the Microwave
- Scrub the squash clean and dry thoroughly. Cut the squash in half using a sharp, stable and reliable knife. You may either cut the squash in half lengthwise (stem to end- as shown in the images) or through the middle horizontally. Scoop out the seeds.
- Drizzle the squash with olive oil and sprinkle with salt and pepper, if desired.
- Transfer one or both squash halves to a microwave-safe dish cute-side-down. Fill the dish with water so that the squash is partially submerged (approximately 1-inch should do). The exact water amount isn't important- however, making sure the squash is microwaved in water is.
- Microwave on high for 5 minutes. Poke the squash to check doneness- the knife should go right through. If needed, microwave on high for an additional 2-5 minutes.
- Remove from the microwave and allow the squash to cool before using a fork to separate the strands.
How to Cook Spaghetti Squash in the Instant Pot
- Scrub the squash clean and dry thoroughly. Use a knife to cut small 1-inch cuts (approximately 15-20) all over the outside of the squash. These cuts are super important as they vent the spaghetti squash and prevent it from exploding.
- Place the steamer basket in the bottom of your Instant Pot and add one cup of water to the bottom of your pot. Place the squash directly on top of the steamer basket.
- Secure your instant pot and use the manual setting- 20 minutes, high pressure. After the 20 minutes is complete, quick release the pressure by switching the valve on the lid to "vent".
- Allow squash to cool before cutting in half. Once ready to handle, cut in half, scoop out the seeds, and use a fork to separate the strands from the squash.
How to Cook Spaghetti Squash in the Slow Cooker
- Scrub the squash clean and dry thoroughly. Use a knife to cut small 1-inch cuts (approximately 15-20) all over the outside of the squash. These cuts are super important as they vent the spaghetti squash and prevent it from exploding.
- Transfer the squash to the slow cooker and cover with the lid. Cook on high for 4 hours, or low for 6-8 hours. Cooking time will vary depending on the size of your squash- periodically check for doneness by poking with a knife.
- Allow squash to cool before cutting in half. Once ready to handle, cut in half, scoop out the seeds, and use a fork to separate the strands from the squash.
How to Boil a Whole Spaghetti Squash
- Scrub and clean the squash.
- Fill a large pot 2/3 of the way full with water and bring to a boil.
- Carefully add the whole spaghetti squash to the pot. It will float (that's ok), but make sure that it has room to be fully submerged.
- Reduce heat to medium-low and cover. Cook for approximately 30 minutes, rotating occasionally to ensure even cooking.
- When the squash is cooked, drain in a colander and allow to rest for at least 10-15 minutes before handling.
- Cut the squash in half, scoop out seeds, and use a fork to separate the strands from the squash.
Jessica's Notes
- Nutrition information is for one whole cooked spaghetti squash with 2 tablespoons olive oil.
- Cooking times will vary depending on the method used and the size of the squash.
- Store leftover cooked spaghetti squash in an air-tight container for up to 5 days in the refrigerator.
Nutritional Information
(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)
I like to roast it in the oven best. Then use parmesan cheese is also my favorite
Another hit! My picky eaters loved the spaghetti squash! Thank you.
I have a question! So, I like to use every single part of vegetables I cook with, and I use the seeds from spaghetti squash and roast them. I was glad to read that it’s not recommended to eat the skin, so thank you. However, I am curious as to the gooey stringy part of the vegetable that comes out when you scoop the seeds out. Is this edible? Thanks in advance 🙂
Hi Mia,
It is definitely edible along with the seeds, it just depends on how you feel about the texture.
If you try it, please let me know how it goes!
Thank you for all the options!
Hello, I cook my spaghetti squash all the time in the microwave. It is always perfect. Cut in half, scoop out seeds. Set on heat proof dish, cut side up. Salt and pepper. Cook on high for about 10 minutes, incovered. It is moist but not watery. Easy and fast.