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- Why You’ll Love My Baked Spaghetti Squash
- How To Cut Spaghetti Squash
- How To Cook Spaghetti Squash In The Oven
- How Long To Bake Spaghetti Squash?
- Storage Instructions
- Serving Ideas
- Baked Spaghetti Squash In The Oven (Fast!) Recipe card
- Recipe Reviews
If you’re like me and love a good veggie noodle swap, you need to know how to cook spaghetti squash in the oven . It’s versatile, cozy, and can stand up to all your favorite sauces. And while I prepare zucchini noodles and even shirataki noodles on the regular, this baked spaghetti squash is my all-time fave in the fall and winter. I even have 2 ways you can do it, each with pros and cons. Choose your favorite and make it with me!
Why You’ll Love My Baked Spaghetti Squash
- Versatile, healthy pasta – If you’re not familiar with spaghetti squash, it’s a winter squash (in the same family as acorn squash , butternut squash , and pumpkin ) known for spaghetti-like strands in its flesh. The stringy texture makes it the perfect healthier alternative for pasta! You can add your favorite sauce (or no sauce at all), or even use it in other comfort food dishes, such as soups or casseroles.
- Perfect texture with a neutral flavor – These noodles aren’t too watery or too crisp, just the right amount of tender. And if you opt for my cut method, you also get a cozy roasted flavor.
- Faster than other spaghetti squash recipes – Most people use moderate heat for cooking spaghetti squash in the oven, but my higher heat method cooks it in less time. Plus, it gets these caramelized edges that I think are delicious! (If you need an even faster way, though, follow my method to microwave spaghetti squash instead.)
- Take the stress out of slicing it – Spaghetti squash has a really hard skin, so cutting it in half is a pain. I’ve got 2 ways to make it easy for you — a trick to make the skin softer upfront, as well as a method that doesn’t require slicing before cooking at all.
How To Cut Spaghetti Squash
With its tough outer skin and rounded shape, the hardest part of cooking spaghetti squash is slicing it! I’ve got an option below to just bake it whole, but slicing it in half will give you a deeper, roasted flavor and shorter cook time. Here’s how I do it:
- Microwave. This is optional, but makes slicing easier! Just poke the squash all over with a knife to vent any steam, then microwave for 4-5 minutes on high, which softens the skin a bit.
- Score. Place the squash on a cutting board and use a paring knife to poke holes all the way around the squash, where you’ll be cutting (see visual below).
- Cut in half. Use a large, sharp chef’s knife to cut along the scored line.
- Remove the seeds. Scrape out seeds with a spoon. From there, follow my cut-in-half method for baked spaghetti squash below.
TIP: The length of your strands will depend on the direction you cut the squash.
Did you know that the long strands in a spaghetti squash actually run perpendicular to the length of the squash? This is why I prefer to cut crosswise most of the time (like above) — for longer, spaghetti-like strands! But you decide:
- Why cut lengthwise? You get nice, stable “boats”. It will be harder to serve recipes with spaghetti squash noodles in the shells if you cut the short way, because the side with the stem doesn’t always balance upright.
- Why cut crosswise? You get longer strands you can twirl around a fork more easily.
How To Cook Spaghetti Squash In The Oven
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card below .
My best trick for baking spaghetti squash is a higher temperature (425 degrees F) to cut back on time, plus I think it tastes better.
Whole Method:
When I want no prep whatsoever, I bake spaghetti squash whole — and there’s no struggling with trying to cut through the hard skin. Just be aware that the strands inside steam cook, so you’ll get a milder flavor.
- Pierce. Poke holes all over squash skin with a sharp paring knife. (This helps the hot steam escape, so it won’t explode.)
- Bake. Place the squash on a baking sheet ( this is my favorite ) or in a baking dish. Pop the spaghetti squash in the oven and bake, flipping halfway through, until the skin pierces with very slight resistance using a knife.
- Finish. Let the squash cool enough to handle, then slice, scoop out seeds, and fluff the strands inside of the squash halves with a fork. Season with salt and pepper to your taste.
Cut In Half Method:
When I have time, I prefer to roast spaghetti squash after cutting it in half, because it develops a richer roasted flavor and cooks faster. You do have to deal with slicing it, though.
- Slice. See my instructions above for the best way to cut spaghetti squash. Drizzle the cut side with oil, and season with salt (and black pepper if you want).
- Roast. Place the squash on a sheet pan or in a baking dish, cut side down. Bake spaghetti squash in the oven, until a knife inserted into the skin pierces deeply with just very slight resistance.
- Finish. Cool cut side down for 10 minutes, or until cool enough to handle. Then, flip over and use the tines of a fork to release the strands.
How Long To Bake Spaghetti Squash?
How long I cook spaghetti squash depends on whether I bake it whole or slice it first, but both ways I use a temperature of 425 degrees F. A whole one takes 30-45 minutes , while a halved one takes 25-30 minutes . It will take longer if you use other spaghetti squash recipes that roast at a lower temp.
TIP: Because squash sizes vary, use a knife to check for doneness.
My cooking time is based on a medium-sized squash (4-6 pounds), so if yours is larger or smaller, the time can vary. Your baked spaghetti squash is done when a knife inserted into the skin goes in with just a little resistance.
- Signs of undercooked spaghetti squash: Knife is difficult to insert into the skin, or goes in with a lot of resistance. If you stop cooking too early, the strands will be crunchy instead of tender.
- Signs of overcooked spaghetti squash: Knife goes into the skin with almost no resistance, and the skin may start to loose structure. If you overcook the squash, the strands will lose their shape and become mushy.
Storage Instructions
- Store: I love cooking spaghetti squash for meal prep — it makes your meals so fast later! Keep the cooked noodles in an airtight container in the fridge for up to 5-7 days.
- Reheat: You can use the oven at 350 degrees F, or simply the microwave.
- Freeze: Baked spaghetti squash freezes beautifully, but I like to drain it first, so it won’t be soggy after thawing. Place the cooked strands in a colander over a bowl and refrigerate for 12 hours. Then, transfer to a zip lock bag or container and freeze for up to 8 months. Let it thaw before heating.
Serving Ideas
I often serve baked spaghetti squash as a side dish or with added proteins as a main, but you can also use this vegetable to replace pasta in recipes that call for other types of cooked noodles. Here are some ways you can enjoy it:
- Simple – For the easiest side dish (ever), I love it simply with olive oil or melted butter (or even compound butter ), salt, pepper, grated parmesan cheese, and a sprinkle of fresh herbs or Italian seasoning . A little sauteed garlic mixed in is nice, too!
- Sauces – You can serve baked spaghetti squash with any sauce you’d use on regular pasta. Try it with my sugar-free marinara sauce , Alfredo sauce , basil pesto , or mushroom cream sauce .
- Meals – For a complete meal, add my low carb meatballs with marinara, whip up my spaghetti squash lasagna boats , or make my quick spaghetti squash pad Thai . Just prep the proteins while you’ve got the spaghetti squash in the oven!
- Casseroles – My spaghetti squash casserole has a unique flavor I think you’ll love. But really, you can add these noodles to any casserole, like my chicken bacon ranch casserole or even breakfast casserole .
- Soups – Low carb chicken soup is my fave and so comforting! You can also add it to my vegetable soup or sausage kale soup , or swap the zoodles in my low carb pho .
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 medium Spaghetti squash (4-6 pounds) ▢
- 2 tsp Olive oil (for the cut-in-half method only) ▢
- 1/4 tsp Sea salt (plus more to taste, see instructions) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
Option 1 – Bake Whole:
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil or parchment paper, if desired.
- Pierce the spaghetti squash all over with a sharp paring knife .
- Place the squash onto the baking sheet. Roast in the oven for about 30-45 minutes , flipping over halfway through. It’s done when the skin pierces fairly easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.
- Remove the spaghetti squash from the oven. Let it cool for at least 10 minutes before slicing. Cut the spaghetti squash in half crosswise for longer low carb noodles, or lengthwise for shorter ones.
- Scoop out the seeds, then use a fork to release strands. Sprinkle with sea salt to taste, then toss with your favorite sauce (or simply olive oil) to serve.
Option 2 – Bake After Slicing:
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil and grease lightly.
- Use a sharp chef’s knife to slice the spaghetti squash in half. To make it easier, use a paring knife to score where you’ll be cutting first, then slice. Cut crosswise for longer low carb noodles, or lengthwise for shorter ones. Scoop out the seeds.
- Drizzle the inside of the halves very lightly with olive oil. Season with sea salt.
- Place the spaghetti squash halves onto the lined baking sheet, cut side down. Roast in the oven for 25-30 minutes , until the skin pierces easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.
- Remove the spaghetti squash from the oven. Let it cool for at least 10 minutes , open side down.
- Use a fork to release strands. Toss with your favorite sauce to serve, or simply season with more sea salt to taste.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: See the details in the post above! If you’re slicing your squash, I’ve got tips to make it easy, plus how to decide if you cut lengthwise or crosswise. I’ll also help you ensure it’s not overcooked or undercooked.
- Sauces: You can enjoy baked spaghetti squash simply with olive oil or butter, salt, and pepper, or add a sauce, like sugar-free marinara sauce , Alfredo sauce , basil pesto , or mushroom cream sauce . Feel free to use it in recipes that call for pasta, too.
- Store: 5-7 days in the fridge. I love this for meal prep!
- Reheat: Warm up spaghetti squash in the oven at 350 degrees F, or in the microwave.
- Freeze: Drain the noodles in a colander in the fridge for 12 hours, then freeze for up to 8 months.
📖 Want more recipes like this? Find this one and many more in my Keto Freezer Meal System !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
Add Your NotesYour Notes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
How To Bake Spaghetti Squash in the Oven
Free Printable: Low Carb & Keto Food List
- Want The Keto Cheat Sheet Printable PDF System?
- The Basic Keto Meal Formula
- Understanding Macros
- Keto Food Swaps
- Keto Food List
- Electrolyte Basics
- Keto Diet Types
- Want The Keto Cheat Sheet Printable PDF System?
- Recipe Reviews
Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.
You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System + EBooks (Only $37)
The Basic Keto Meal Formula
Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.
Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.
Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
Understanding Macros
Macros are macronutrients for short. They include fat, protein, and carbohydrates.
You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.
Carbs Are A Limit.
Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.
A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.
“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.
A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.
Protein Is A Goal.
Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].
“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.
Fat Is A Lever.
Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.
A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).
Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.
Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.
“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.
Keto Food Swaps
One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.
So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .
Keto Swaps For Breakfast
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .
Keto Food List
When looking for a keto cheat sheet printable, the most-requested information is a keto food list.
The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!
Foods To Eat On Keto
- Leafy greens – Such as spinach, chard, and lettuce.
- Above-ground veggies – Such as peppers, zucchini, and cauliflower.
- Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
- Natural meats – Such as beef, lamb, and pork.
- Berries – Such as raspberries, blackberries, and strawberries.
- Avocados
- Unsweetened nut milks – Such as almond milk and coconut milk.
- Almond flour and coconut flour
- Eggs
- Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.
Foods To Avoid On Keto
- White flour & sugar
- Rice & grains – Such as barley, wheat, and corn.
- Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
- Cereal
- Processed food – Such as granola bars, candy
- Most fruit – Such as apples, bananas, and grapes
- Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
- Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
- Starchy veggies – Such as peas, carrots, and beets.
- Potatoes – Such as sweet potatoes and white potatoes.
That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:
Get The Keto Cheat Sheet System PDF (Only $37)
Electrolyte Basics
Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.
For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .
The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.
Here’s your keto diet cheat sheet for getting electrolytes from food:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
Keto Diet Types
People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.
Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.
Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!
- Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
- Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
- Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
- Low Carb – Up to 50-100g net carbs daily, less strict.
For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!
Want The Keto Cheat Sheet Printable PDF System?
Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.
Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)
Baked Spaghetti Squash In The Oven (Fast!)
Learn how to cook spaghetti squash in the oven with my super fast method! This baked spaghetti squash recipe can replace pasta in any dish.
Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/how-to-bake-spaghetti-squash-in-oven-whole-or-cut-in-half/
Ingredients
- 1 medium Spaghetti squash (4-6 pounds)
- 2 tsp Olive oil (for the cut-in-half method only)
- 1/4 tsp Sea salt (plus more to taste, see instructions)
Instructions
Option 1 - Bake Whole:
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil or parchment paper, if desired.
- Pierce the spaghetti squash all over with a sharp paring knife .
- Place the squash onto the baking sheet. Roast in the oven for about 30-45 minutes , flipping over halfway through. It’s done when the skin pierces fairly easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.
- Remove the spaghetti squash from the oven. Let it cool for at least 10 minutes before slicing. Cut the spaghetti squash in half crosswise for longer low carb noodles, or lengthwise for shorter ones.
- Scoop out the seeds, then use a fork to release strands. Sprinkle with sea salt to taste, then toss with your favorite sauce (or simply olive oil) to serve.
Option 2 - Bake After Slicing:
- Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil and grease lightly.
- Use a sharp chef’s knife to slice the spaghetti squash in half. To make it easier, use a paring knife to score where you’ll be cutting first, then slice. Cut crosswise for longer low carb noodles, or lengthwise for shorter ones. Scoop out the seeds.
- Drizzle the inside of the halves very lightly with olive oil. Season with sea salt.
- Place the spaghetti squash halves onto the lined baking sheet, cut side down. Roast in the oven for 25-30 minutes , until the skin pierces easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.
- Remove the spaghetti squash from the oven. Let it cool for at least 10 minutes , open side down.
- Use a fork to release strands. Toss with your favorite sauce to serve, or simply season with more sea salt to taste.
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: See the details in the post above! If you’re slicing your squash, I’ve got tips to make it easy, plus how to decide if you cut lengthwise or crosswise. I’ll also help you ensure it’s not overcooked or undercooked.
- Sauces: You can enjoy baked spaghetti squash simply with olive oil or butter, salt, and pepper, or add a sauce, like sugar-free marinara sauce , Alfredo sauce , basil pesto , or mushroom cream sauce . Feel free to use it in recipes that call for pasta, too.
- Store: 5-7 days in the fridge. I love this for meal prep!
- Reheat: Warm up spaghetti squash in the oven at 350 degrees F, or in the microwave.
- Freeze: Drain the noodles in a colander in the fridge for 12 hours, then freeze for up to 8 months.
📖 Want more recipes like this? Find this one and many more in my Keto Freezer Meal System !
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)
