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Spaghetti Squash Recipe

By Tiffany Pendle

Spaghetti squash is a large oval squash that, when cooked, forms spaghetti-like strands. It has gained popularity in recent years as a lower carbohydrate substitute for regular grain-based pasta. The texture, once cooked, is soft with a slight crunch. It may not taste exactly like spaghetti, but it’s delicious and pairs well with many flavors. Spaghetti squash is a great alternative to spaghetti because it’s low in calories and high in nutrients. Spaghetti squash is a good source of fiber, vitamin C, manganese, potassium and vitamin B6. If trying it for the first time, replace half your spaghetti portion with spaghetti squash. It cuts the calories in half and adds nutrients!


1 cup of cooked spaghetti has 221 calories, 43 grams of carbohydrate, and 1.3 grams of fat.

1 cup of cooked spaghetti squash has 42 calories, 10 grams of carbohydrate, and 0.4 grams of fat.


1 spaghetti squash

1 tsp olive oil

garlic powder

onion powder



  • Preheat oven to 375°F
  • Place spaghetti squash on a cutting board. Using a large knife, slice the spaghetti squash vertically down the middle.
  • Scoop out the seeds from the middle of each half.
  • Drizzle 1 tsp of olive oil onto squash, season with pepper, garlic powder, and onion powder to taste.
  • Spray baking sheet with a non-stick spray. Place spaghetti squash face down on the baking sheet with the skin side facing upward.
  • Place in oven and cook for about 1 hour or until tender.
  • Allow to cool for 10 minutes.
  • Scrape squash with a fork to remove flesh in long strands.
  • Top with your favorite tomato or pesto sauce!


Track nutrition & count calories. (n.d.). Retrieved from

Tiffany Pendle is a Dietetic Intern with C.W. Post LIU with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program


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