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Spaghetti Squash Noodles

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This easy spaghetti squash method makes sturdy, pasta-like strands without the mush: roast at higher heat for better texture, scrape into noodles, then dry them out before adding sauce for a true low-carb spaghetti experience.
Not a big squash fan? This technique focuses on texture—roast just until tender, then remove excess moisture—so spaghetti squash eats more like pasta and less like a watery vegetable.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings: 6
Course: Main Course
Cuisine: Italian, Italian-American
Calories: 93
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 Medium Spaghett Squash About 2.5 to 3.5 lbs
  • 1 Tbsp Melted Butter Alternatively, use Olive Oil
  • 1 tsp Kosher Salt Plus more to taste
  • 1/2 tsp Black Pepper Freshly cracked if you have it
Optional Seasonings
  • 2 Cloves Minced Garlic Alternatively, use 1 tsp garlic powder
  • 1 tsp Italian Seasoning You can substitute with 1/2 tsp dried oregano + 1/2 tsp dried basil
  • 2 Tbsp Grated Parmesan To finish with
  • 1 Tbsp Butter To toss with the hot strands

Equipment

  • 1 Sheet pan Line with parchment paper

Method
 

  1. Heat oven to 400°F (or 375°F convection)
  2. Cut the squash: wash, then carefully cut crosswise across the middle. For longer strands, cut across the equator. For shorter strands, cut from pole to pole.
  3. Scoop out the seeds and the stringy part in the middle. You likely won't get all the stringy part, but do your best to get all the seeds.
  4. Season lightly: brush the cut sides with your melted butter or olive oil, add salt, pepper, and optionally add garlic and italian seasoning.
  5. Roast: Place halves cut-side down on a lined sheet pan. Roast 30-40 minutes.
  6. Check doneness: fork should go in easily, but squash should not collapse. Overcooking = mushy, watery strands.
  7. Shred: cool 5-10 minutes, then scrape with a fork to release strands.
  8. Dry the strands (important): put in a colander 5 minutes, then gently press with paper towels or spread on the sheet pan and bake 8-10 more minutes to evaporate moisture.
  9. Optional: Toss dried spaghetti squash noodles with 1 Tbsp butter
  10. Serve: Warm your spaghetti sauce separately and combine at the end. Do not simmer the squash in the sauce or it will turn watery and soft.
  11. Finish: Grate fresh parmesan over the top of sauce and noodles (best) or add parmesan from a shaker bottle (good).
Texture and flavor helpers (for squash lovers and squash skeptics)
  1. Keep it firm: pull it out of the oven a little early rather than late. You can always cook 3-5 more minutes if needed. Overcooking will lead to mushiness.
  2. Skillet option: after shredding, saute strands 3-5 minutes over medium-high to drive off moisture and add a little browning.
  3. Make it less "squashy": garlic + Italian seasoning, plus Parmesan (or a salty, savory topping) helps a lot.
  4. Assembly tip: toss strands with a little buttter/olive oil and a pinch of salt before saucing.
  5. Doneness cue: When you scrape, you want strands the separate cleanly and still have a little bite, not a soft pile that collapses.

Nutrition

Calories: 93kcalCarbohydrates: 12gProtein: 2gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.2gCholesterol: 11mgSodium: 668mgPotassium: 186mgFiber: 3gSugar: 4gVitamin A: 330IUVitamin C: 4mgCalcium: 60mgIron: 1mg

Notes

9g net carbs per serving

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