FREE 5-Ingredient Recipe EBook
- Why You’ll Love Microwave Spaghetti Squash
- How To Cook Spaghetti Squash In The Microwave
- How Long To Microwave Spaghetti Squash?
- Storage Instructions
- Ways To Use Microwave Spaghetti Squash
- Microwave Spaghetti Squash (Fast & Easy) Recipe card
- Recipe Reviews
I’m always looking for ways to make healthy recipes for my family quicker and easier. Oven roasted spaghetti squash (whole or halved) is my go-to method for cooking this fall squash, but sometimes I need something last minute. After countless trials, I stumbled across a way to make it that’s even faster and easier: Microwave spaghetti squash . It’s a fool-proof method that takes as little as 10 minutes!
Like baking, you can cook spaghetti squash in the microwave whole or halved. I prefer to cook it whole for a couple of reasons. First of all, microwaving spaghetti squash whole prevents the need to cut through it raw, making it safer and easier. Second, the squash keeps its texture without burning or drying out. Finally, there’s no cutting board needed, which means fewer things to wash. Win-win!
Why You’ll Love Microwave Spaghetti Squash
- Much shorter cooking time than the oven — as little as 10 minutes!
- Perfect fork-tender noodles
- Neutral flavor that goes with anything
- No hassle of cutting the hard squash in half
- Naturally low carb and gluten-free
- Versatile and delicious pasta substitute
- Enjoy on its own or use in other spaghetti squash recipes
How To Cook Spaghetti Squash In The Microwave
This section shows how to microwave spaghetti squash, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .
- Pierce. Place squash on a microwave-safe dish. Using a sharp knife, poke holes all over the spaghetti squash. (This prevents steam from building in the squash so that it doesn’t explode — do not skip this step.)
- Microwave. Cook whole spaghetti squash in the microwave, turning halfway through the cook time (see time chart below).
- Check. Pierce skin of the squash again to check for doneness.
TIP: How do you know squash is done?
The knife should be able to pierce the skin with very little resistance. (You do not want it to pierce through too smoothly, as that means the squash will be overcooked and mushy.) If there’s too much resistance, it’s not done, so continue to cook in 1-2 minute intervals as needed.
- Cool and cut. Remove the squash from the microwave and let cool for 5 minutes. Cut in half lengthwise and place cut-side up.
- Fluff and season. Use a spoon to remove the seeds, then use a fork to separate the flesh inside the spaghetti squash halves into strands. Season with olive oil, sea salt, and black pepper, or use in other recipes.
How Long To Microwave Spaghetti Squash?
Cooking spaghetti squash in the microwave takes anywhere from 8 to 20 minutes, depending on the size of the squash. Start with 8 to 10 minutes for a 1-2 pound squash, and add an additional 2 minutes for each additional pound of weight.
Here is a time chart for microwave spaghetti squash of different sizes:
| Size | Weight | Time |
|---|---|---|
| Extra Small | 1-2 pounds | 8-10 minutes |
| Small | 2-3 pounds | 10-12 minutes |
| Medium | 3-4 pounds | 12-14 minutes |
| Medium-Large | 4-5 pounds | 14-16 minutes |
| Large | 6-7 pounds | 16-18 minutes |
| Extra Large | 7-8 pounds | 18-20 minutes |
Storage Instructions
- Store: Keep microwave spaghetti squash in an airtight container, with or without skin, in the fridge for up to 5-7 days.
- Reheat: Warm up leftover spaghetti squash in the microwave for 1-2 minutes, or reheat in the oven at 350 degrees F.
- Freeze: Place the noodles in a freezer-safe container or zip lock bag, and store in the freezer for up to 6 months. Thaw in the refrigerator overnight, or in a sealed bag submerged in water on the counter, before reheating or using in recipes.
Ways To Use Microwave Spaghetti Squash
Cooking spaghetti squash in the microwave offers up a quick, easy, and healthier pasta substitute that can be used in so many different ways! Here are some of my all-time favorite ways to use it in recipes:
- Sauces – Serve microwave spaghetti squash with your fave sauce as a pasta alternative. Try it with sugar-free marinara sauce (or other tomato sauce), creamy Alfredo sauce , or vibrant pesto sauce .
- Cheese – In addition to olive oil, salt, and pepper, I love a sprinkle of parmesan cheese on top. You can also mix in other cheeses, like mozzarella or cheddar.
- Spaghetti squash recipes – Use it to speed up the prep in recipes that already call for cooked spaghetti squash, like spaghetti squash lasagna , keto pad Thai , or creamy spaghetti squash carbonara .
- Chicken – Spaghetti squash strands make the perfect base for saucy chicken dishes, like mushroom chicken , creamy Cajun chicken , or garlic butter chicken . But you can also serve it with simple options, like healthy baked chicken breast .
- Steak – Serve it on the side with a tender sirloin steak , or New York strip if you’re feeling fancy.
- Fish – My baked cod and pan seared halibut recipes both come with a sauce that’s delicious drizzled over microwave spaghetti squash, but you can’t go wrong with simple baked salmon , either.
- Soups – One of my favorite ways to use it is to make a low carb chicken soup ! You can also add the noodles to other soups, like coconut curry soup or vegetable soup , or replace the zoodles in keto pho with spaghetti squash instead.
- Casseroles – Use the microwave shortcut to make a spaghetti squash casserole , replace the cauliflower in a pizza casserole , tuck the noodles into a chicken bacon ranch casserole , or even mix them into a breakfast casserole .
Ingredients
Tap underlined ingredients to see the ones I use.
- 1 medium Spaghetti squash (or any size) ▢
- 2 tbsp Olive oil (to taste) ▢
- 1/2 tsp Sea salt (to taste) ▢
- 1/4 tsp Black pepper (to taste) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Place the squash on a microwave safe plate. Using a sharp paring knife, pierce the spaghetti squash all over.
- Cook spaghetti squash in the microwave, turning halfway through the cook time. The starting point is 8-10 minutes for a 1-2 pound squash, and add an additional 2 minutes for each additional pound of weight. For example, a 2-3 pound squash would take 10-12 minutes , a 3-4 pound squash would take 12-14 minutes , a 4-5 pound squash would take 14-16 minutes , a 6-7 pound squash would take 16-18 minutes , and a 7-8 pound squash would take 18-20 minutes .
- To check for doneness, use the paring knife again to pierce the skin. The knife should be able to go through the skin with very little resistance. (You do not want it to pierce through with 100% ease, as that means the squash will be overcooked and mushy.) If there’s too much resistance, continue to cook at 1-minute intervals as needed.
- Remove the spaghetti squash from the microwave and let cool for 5 minutes . Cut in half lengthwise.
- Use a spoon to remove the seeds, then use a fork to shred to create spaghetti-like strands.
- Transfer the spaghetti squash noodles to a bowl. Add olive oil, sea salt, and black pepper. Toss to coat.
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
Number of servings will vary depending on the size of your squash.
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.
Microwave Spaghetti Squash
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!)
Microwave Spaghetti Squash (Fast & Easy)
Microwave spaghetti squash makes tender noodles in minutes! Learn the best way to cook spaghetti squash in the microwave, plus serving ideas.
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/microwave-spaghetti-squash/
Ingredients
- 1 medium Spaghetti squash (or any size)
- 2 tbsp Olive oil (to taste)
- 1/2 tsp Sea salt (to taste)
- 1/4 tsp Black pepper (to taste)
Instructions
- Place the squash on a microwave safe plate. Using a sharp paring knife, pierce the spaghetti squash all over.
- Cook spaghetti squash in the microwave, turning halfway through the cook time. The starting point is 8-10 minutes for a 1-2 pound squash, and add an additional 2 minutes for each additional pound of weight. For example, a 2-3 pound squash would take 10-12 minutes , a 3-4 pound squash would take 12-14 minutes , a 4-5 pound squash would take 14-16 minutes , a 6-7 pound squash would take 16-18 minutes , and a 7-8 pound squash would take 18-20 minutes .
- To check for doneness, use the paring knife again to pierce the skin. The knife should be able to go through the skin with very little resistance. (You do not want it to pierce through with 100% ease, as that means the squash will be overcooked and mushy.) If there’s too much resistance, continue to cook at 1-minute intervals as needed.
- Remove the spaghetti squash from the microwave and let cool for 5 minutes . Cut in half lengthwise.
- Use a spoon to remove the seeds, then use a fork to shred to create spaghetti-like strands.
- Transfer the spaghetti squash noodles to a bowl. Add olive oil, sea salt, and black pepper. Toss to coat.
Maya’s Recipe Notes
Serving size: 1 cup
Number of servings will vary depending on the size of your squash.
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. :)
