How to Cook Spaghetti Squash in the Oven

If you’re maintaining a low-carb diet, there is no food more magical than spaghetti squash. It’s super easy to make and there are so many ways to cook with it.

1. To start, cut your squash in half lengthwise.

This is definitely the hardest part of making spaghetti squash, but with a sharp chef’s knife and some determination, you’ll do just fine. If you need a little visual help, before cutting with a chef’s knife, use a sharp paring knife to score an outline around the squash where it will be cut in half.

2. Remove the seeds.

(But wait—don’t toss them! Spread ’em on a baking sheet with chili powder and salt and roast for a crunchy snack!) Drizzle the cut sides with olive oil and season with salt and pepper. Flip the squash cut-side down on a baking sheet.

3. Pop it in a 400°F oven for 40 minutes.

Depending on the size of your squash, this could take closer to an hour. If 40 minutes have passed, and you’re not sure if the squash is ready, pull it out of the oven and drag the tines of a fork on the cut side. If the spaghetti-like strands easily release from the skin, it’s ready. If not, continue baking and check on it every 5 to 10 minutes.

Over-roasting can lead to soggier “spaghetti”, so it’s best to keep a close eye on the squash.

4. Shred it!

When it’s ready, let cool slightly before creating “spaghetti” with your fork. Though it’s great by itself or topped with a little parm, we’ve got some recipes that will put regular old pasta to shame. Our Burrito Spaghetti Squash Boats are a good place to start.

How can I keep it from getting mushy?

After you cut the squash open, sprinkle both halves with a pinch of salt and let them sit for about 10 minutes to draw some of the excess moisture out. Pour off any excess liquid and pat the inside of the squash dry with a paper towel.

Is it good for you?

SO good. It’s low in calories, high in fiber, and chock full of vitamins and minerals including manganese, vitamin C, and vitamin B-6. Craving cacio e pepe and some veggies? Try subbing in spaghetti squash instead!

How long does it keep?

Uncut and uncooked, spaghetti squash can keep for up to 2 weeks! Once the spaghetti squash has been cooked, you can store it in an airtight container for 3 to 5 days. Happy cooking!

What should I serve it with?

Spaghetti squash is the perfect side when tossed with butter and seasoned well with salt and pepper, and you can pair it with just about anything. If you’d like to take it the pasta route, heat up some marinara or Alfredo sauce and spoon it right on top! And if you’re looking for a well-rounded dinner, all in a convenient spaghetti squash bowl, give Chicken Primavera Spaghetti Squash Boats a try!

Made it? Let us know how it went in the comment section below!

Editor’s Note: This page was updated on June 2, 2022 to include more information about the recipe.

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Prep Time:





Total Time:






medium spaghetti squash

1 tbsp.

extra-virgin olive oil

Freshly ground black pepper

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  1. Preheat the oven to 400°. Cut spaghetti squash in half lengthwise and scoop out seeds. Drizzle with olive oil, and season with salt and pepper. Place cut side down on baking sheet and roast until flesh is easily shreddable, 40 minutes.

Nutrition (per serving): 235 calories, 4 g protein, 39 g carbohydrates, 9 g fiber, 16 g sugar, 10 g fat, 2 g saturated fat, 336 mg sodium

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Ethan Calabrese

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