Spaghetti Squash

I am a big fan of spaghetti squash. I like the texture, the mild flavor is easy to pair, and it’s nutrient dense. What I mean by nutrient dense is that is has a lot of nutrients in few calories. In fact a cup is only about 40 calories. ⁠So if you are looking to decrease your calories, or bump up the number of nutrients you are getting, this is a great choice. ⁠

Immune Supporting Nutrients

But it isn’t just about calories, spaghetti squash is also a good source of fiber, B vitamins, and antioxidants like vitamin C and beta-carotene. ⁠Beta carotene is an antioxidant and phytonutrient which our bodies can convert to Vitamin A which is important in immunity. Beta carotene, may also help with improved brain health, skin health, lung health, eye health, and potentially decrease our risk on certain cancers.

Low Carb Pasta Alternative

As the name implies, it makes a great pasta sub for those looking for less calories or carbs, but keep in mind that whole grain pasta also provides some great nutrients, so you don’t have to always replace pasta with squash. I often do a combo for my family and serve both pasta and squash with yummy sauces on top. ⁠This can be a great way to serve spaghetti squash in a less intimidating way. If pasta is a safe food for your child, it is still present. Then spaghetti squash can be a new food they try with a favorite sauce without the fear of it taking up the whole plate.

Here are a few of my favorite ways to enjoy spaghetti squash!

Roasted Spaghetti Squash

This is a must have recipe. It creates tender squash in perfect little noodles that can be used with a variety of recipes. It makes for a great low carb alternative to pasta.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 6


  • 1 spaghetti squash
  • olive oil cooking spray
  • salt and pepper to taste


  • Preheat the oven to 400.
  • Cut the spagehtti squash in half lengthwise. Scoop out the seeds. Spray with cooking spray and sprinkle inside with salt and pepper.
  • Place cut side down and pierce the skin with a fork.
  • Bake for about 30 minutes until tender and easily shredded with a fork. Scoop out of the skin and enjoy.

Twice Baked Parmesan Spaghetti Squash

This might be the best spaghetti squash you've ever had! It is super creamy and delicious without being soggy. My girls love it. You can serve this as a side dish, or make it a main dish by adding a protein source. Chicken or garbanzo beans work well, just mix them in when you mix in the cheese. I hope you give this one a try
Prep Time10 minutes
Cook Time50 minutes
Total Time1 hour
Servings: 8


  • 1 large spaghetti squash
  • 2/3 cup heavy cream
  • 1/2 cup parmesan cheese
  • 2 tablespoons chives green onions also work
  • salt, pepper, and garlic to taste


  • Preheat the oven to 400.
  • Cut the spaghetti squash in half length wise and scoop out the seeds.
  • Spray the cut sides with olive oil and sprinkle with salt and pepper.
  • Place the halves in a 9X13 casserole dish to help hold them up. Place them cut side up and add ⅓ cup cream into each half.
  • Bake for 45 minutes and don’t worry if the cream gets a skin, it mixes in just fine. Check to with a fork to make sure the squash is tender and then remove from the oven.
  • Shred gently with a fork and make sure not to pierce the skin.
  • Add in ¼ cup Parmesan cheese to each side as well as garlic, pepper, and salt to taste. This would also be when you could add a protein to make this a meal. Mix gently.
  • Top with chives or green onions and place make into the oven for about 5 minutes until the cheese is melted. Pull out and enjoy warm!

Lemon Cream Sauce over Spaghetti Squash

This sauce is similar to an Alfredo sauce with a bright lemon twist. Don’t forget the tarragon; it compliments the lemon and the combo is perfect for spaghetti squash.
Prep Time5 minutes
Cook Time1 hour 41 minutes
Total Time15 minutes
Servings: 4


  • 4 tablespoons butter
  • 1/4 cup whole wheat flour
  • 2 cups milk
  • 1 teaspoon garlic salt
  • 1/2 teaspoon tarragon
  • 1 lemon, zested and juiced
  • 1/2 cup parmesan
  • salt and pepper to taste


  • Melt the butter in a large skillet. Add flour and mix until a paste forms.
  • Add milk, garlic salt and tarragon, stir until smooth, and continue to heat to a boil.
  • Once it starts to boil, turn down the heat to low. Add lemon juice, zest, and parmesan cheese and keep warm until ready to use.
  • Serve over roasted spaghetti squash (see roasted spaghetti squash recipe for details)

Chocolate Spaghetti Squash Bread

My girls loved this yummy bread and had no idea there was squash in it. Spaghetti squash is like zucchini and super versatile, the only difference is you need to cook it first. If you have leftover spaghetti squash this is a great one to try.
One other note is that if you like your quick bread to be more like cake and really sweet, add more chocolate chips. 🙂
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Servings: 16


  • 2 eggs
  • 1 cup milk
  • 1/4 cup oil I used avocado oil
  • 1 teaspoon butter extract optional
  • 1 teaspoon almond extract
  • 1 teaspoon vanilla extract
  • 2 cups spaghetti squash, cooked and shredded
  • 1 teaspoon salt
  • 2 teaspoon baking powder
  • 2 teaspoon baking soda
  • 1/4 cup brown sugar
  • 1/4 cup cocoa powder
  • 2 cups flour
  • 1/2 cup mini chocolate chips more if you want it sweeter.


  • Preheat oven to 325.
  • Mix eggs, milk, oil, extracts and spaghetti squash until smooth.
  • Add in salt, baking soda, baking powder, brown sugar, cocoa powder, and flour and mix again until smooth.
  • Fold in mini chocolate chips.
  • Grease and flour 4 mini bread pan loafs.
  • Divide batter evenly. Bake at 325 for 45 minutes
  • Cool for about 5 minutes before removing from pans. Enjoy cold or warm!

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