Roasted Spaghetti Squash

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My favorite way to cook spaghetti squash is roasted in the oven. Follow this easy recipe to learn how!

fork shredding strands of spaghetti squash
Roasted Spaghetti Squash

Spaghetti squash is so healthy and versatile. One of the best and tastiest ways to prepare it is roasted in the oven. To eat, you can simply enjoy it drizzled with olive oil, salt and pepper or treat it like a pasta alternative and serve it topped your favorite bolognese sauce or marinara sauce. I also love it in this cheesy baked Spaghetti Squash “Mac” and Cheese and this Spaghetti Squash Lasagna.

Spaghetti squash roasted

Is Spaghetti Squash Healthy?

Spaghetti squash is considered a nutrient-dense food, which means it’s low in calories but high in vitamins and minerals. In particular, spaghetti squash is a good source of fiber, vitamin C, manganese, and vitamin B6.

How To Cut Spaghetti Squash

The trickiest part for many people who want to make spaghetti squash is cutting it. To make this easier, you can microwave it 2 to 3 minutes before cutting. This will make it easier to cut.

How to Cook Spaghetti Squash

Roasting spaghetti squash is my preferred method, but you can also cook it in the microwave or slow cooker.

  • Roast it in the oven: Cut the squash in half and roast it on a sheet pan 350F for about 1 hour until the skin gives easily when pressed.
  • Microwave Method: For a quicker way to make spaghetti squash, you can do it in the microwave. Prick the outside of the squash 8 to 10 times then place in the microwave for 6 minutes on high. Turn and cook an additional 6 minutes, until the skin gives easily when pressed. Remove from the microwave and let it cool about 8 to 10 minutes (the inside will be very hot). Use a large knife to cut the squash in half horizontally, there should be no resistance. If there is, you may need to cook it a few more minutes. Remove the seeds and use a fork to scrape out the spaghetti-like strands of squash.
  • Slow Cooker Method: Prick outside of squash 8 to 10 times and place in a slow cooker. Pour 1/2 cup water into the slow cooker and cook on Low 4 to 6 hours. Remove squash, let it cool, 15 minutes. Halve the squash lengthwise. Scoop seeds out and shred the flesh from the skin with a fork to make strands.

hwo to roast spaghetti squash

Roasted Spaghetti Squash

More spaghetti squash recipes:

fork shredding strands of spaghetti squash
Print WW Personal Points
4.70 from 10 votes
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Roasted Spaghetti Squash

42 Cals 1 Protein 10 Carbs 0.4 Fats
Prep Time: 10 mins
Cook Time: 1 hr
Total Time: 1 hr 10 mins
Yield: 6 servings
COURSE: Side Dish
CUISINE: American
Roasted Spaghetti Squash is so versatile and easy to make! Here is a basic recipe.


  • 1 large ripe spaghetti squash
  • salt and fresh pepper, to taste


  • Preheat oven to 350°F.
  • Cut the squash in half lengthwise, scoop out the seeds and fibers with a spoon.
  • Place on a baking sheet, cut side up and sprinkle with salt and pepper.
  • Bake at 350° about 1 hour or until the skin gives easily under pressure and the inside is tender. Remove from oven and let it cool 10 minutes.
  • Using a fork, scrape out the squash flesh a little at a time. It will separate into spaghetti-like strands.
  • Place in a serving dish and serve hot.


Serving: 1cup, Calories: 42kcal, Carbohydrates: 10g, Protein: 1g, Fat: 0.4g, Sodium: 28mg, Fiber: 2.2g, Sugar: 4g
WW Points Plus: 1
Keywords: baked spaghetti squash, easy spaghetti squash recipe, healthy spaghetti squash, how to cook spaghetti squash, roasted spaghetti squash

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  1. THANK YOU!! You have given me back spaghetti squash! I have tried for years to make spaghetti squash that was not a wet mess. I never microwave or instant pot, just oven roast and still wet, wet, wet and even worse, no strands. Yours is the only recipe I have come across to say roast cut side up. UP? That’s heresy….it must be cut side down to allow the moisture to drain out. Silly me. Up actually roasted the squash, allowed evaporation (not trapping in the steam) and oh dear Lord, the strands….the beautiful strands!! Admittedly, it took longer than 60 minutes but so worth every second! Did I say thank you?

  2. I tried the microwave method today. Gave it a few extra pierces for God measure. Did six minutes, turned it and did six more. At least, I tried the second six min., but it exploded about three and a half minutes in. Naturally, I stopped the cooking at that point.😂
    My microwave is an 1100 watt. Idk if that affected it. 🤷🏻‍♀️

    • You really have to stab it deep enough to prevent this

    • The trick for microwaving spaghetti squash is to microwave your squash just long enough to be able to cut it in two length wise, remove the seeds in the center and to put the two pieces back together, in a microwave dish that holds it and then you microwave it for the rest of the cooking. 

  3. This was my first time making/eating spaghetti squash. The recipe was simple and delicious! I had to poke the skin and microwave for 5 minutes first because otherwise I couldn’t cut through the squash to cut it in half. Then I roasted it per the recipe. It totally hit the spot, topped with turkey tomato basil meat sauce!

  4. Thank you for sharing. It looks so yummy.

  5. I love squash and beets and coconut actually most fruits and vegetables. I just don’t know how to prepare somethings for my family.

    • I don’t know if my Instant Pot is old but my spaghetti squash was undercooked. The sauce was terrific so I just finished the squash in the oven.

  6. This is Fantastic and so easy! How long will it keep in the fridge?

  7. Good recipe, I bake with cut side down though, not sure it makes a difference. I think spaghetti squash vary, sometimes they are nice and dry, and sometimes they are more watery and don’t strand very well. I have had both happen when I cook them the same way each time.

  8. Oh I haven’t had any ideas about spaghetti squash till I saw your post.  Will try it soon. Many thanks. 

  9. Such an easy side dish for dinner, the color looks great, I haven’t cooked squash even tried it, but I will give it a try. Thanks.

  10. I love it with carmelized onions !

  11. Is squash the same vegetable as pumpkin? 

    • It’s in the same family, I believe, (the skin, flesh, and then string/seedy part) but spaghetti squash doesn’t taste anything like a pumpkin. 

  12. Try it with spirilized zucchini (stir fry with garlic)Sooo delicious!Helps me stay on my low carb lifestyle as diabetic, it is
    Crucial! ????

  13. I want to eat this for dinner tonight and tomorrow so would you suggest baking the whole thing tonight and refrigerating it or just refrigerate the other half tomorrow?

  14. Prior to baking I cut the squash in 1/2 lengthwise and scrape out seeds then drizzle w/olive oil and season w/salt & pepper. Once it has finished baking & cooled slightly, I scrape the flesh into long strands w/a fork. For further flavor I melt 4 tbsp. of unsalted butter over medium high heat & cook until it turns brown and just begins to smoke about 3 to 4 minutes. Remove from heat and stir in a pinch of freshly grated nutmeg. Drizzle warm butter over squash and then sprinkle w/parmesan cheese. Delicious!! Squash cuts easier if you first cut off both ends, then stand on one of the ends, then cut thru the squash lengthwise with ease. Hope this helps

  15. I have had the same experience as above. The only thing I can think I did differently is I did not season it with salt beforehand, and I think salt absorbs liquid. I am going to try again tonight.

  16. I have roasted SS in the oven in the past but it came out so watery/mushy. Is that how it is supposed to be? Thanks.

  17. For easier cutting, poke holes in the squash and stick it in the microwave for about 10 minutes. It softens easily and easy to cut.

  18. This seems like a great idea but honestly I'm a little nervous to try it – does it taste like normal squash or does it have the taste of spaghetti (wouldn't that be nice!)?

  19. This is my ABSOLUTE favorite dinner! I'm making it tonight with the "3 bean turkey chili" as the sauce!!!

  20. At a guess, I'd think the crunchy squash got cooked a bit too long. Ovens vary. Check it every so often, and take it out when it's soft and separates easily.

  21. mine was a tad bit crunchy but it filled me up… i added 1 cup of canned chili on top.. chili was 4 pts…and im stuffed!!

  22. Just roasted mine in microwave use potatoe button for 15 minutes and let it stand there another 5. Never had it and it was yummi. Made my own turkey pasta sauce. Never going to real spaghetti again. All I have to say yummmmiiii.

  23. Is the texture supposed to be a little like undercooked pasta?

  24. Roasted my first spaghetti squash this weekend and tossed it with sauted shallots, garlic, olive oil, salt, pepper, basil and grated parmesan. Yum! Who knew veggies could taste so good!

  25. is it supposed to be crunchy? Mine has been cooking for 70 mins now (checked at 60) and still seemed crunchy…

  26. This was delicious! For some reason I didn't realize quite how simple it was to roast the squash. Delicious!

  27. I have made the spaghetti squash several times for my family. So that we don't go on carb overload when eatting just pasta for dinner I cut a spaghetti squash in half, scoop out seeds and fibers then cook face down with a tiny bit of water in a covered baking dish in the microwave for about 25 minutes. I usually have spaghetti noodles cooking in water and after the squash is done I scrape the squash out with a fork and add to my pasta water before draining. After I drain the water out of pasta/squash mixture I add spaghetti/marinara sauce. Super simple….my really picky toddler even liked it.

  28. Amazing! Served with your Crock Pot Bolognese Sauce and I was amazed at how fast it disappeared! My family ate all the squash and left half the pasta! lol

    Thanks, Gina.

    ~Christine R.

  29. A good friend of mine who raves about spaghetti squash, made it for me yesterday! WOW. It is really good; hardly tell it isn't spaghetti and it's filling and nutritious. A no brainer for me! She added jarred Rao's homemade marinara sauce. I will definitely be adding it to my weekly menu.

  30. Yumminess! I love Spaghetti squash!

  31. Ate it for the first time last night. It's amazing and will be added to the menu regularly from now on! Awesome taste!

  32. I have always loved traditional spaghetti – husband nope, not having it. I used to beg to have it once a year around my birthday. Last summer, I heard about substituting the squash for the pasta – and it is a once a week favorite. I also, saute up some zucchini, onions and sometimes mushrooms and throw that one top of the squash before I had the sauce. Low cal, very filling. Its a hit at our house!!

  33. Spaghetti squash has saved my life! I am on a no wheat diet and love pasta — this is the most filling and yummy substitute and SO easy to make — try it with pesto or sriracha sauce — the possibilities are endless and yes, try the microwaving first before roasting, makes it easier! Oh, and it's great in soups! It is DA BOMB!

  34. I didnt know these were so hard to cut into! Good thing dave was home to cut into it for me! Its in the oven now & I'm excited! Will let you know if the kids ate it!

  35. I'm curious as to why this is 1 In my WW book it says 0 pts. plus. It is classified as a vegetable.


  36. I am planning my meals for the week and really want to make this for another recipe on your site. How far ahead can I make it? Will it store in the fridge for 2 days? I want to make it tonight, Sunday, because I have time and use it on Tuesday for dinner.

  37. I'm confused as to why spaghetti squash with salt and pepper would be 1 point. I just looked it up on etools and it says spaghetti squash is 0?

  38. We used this method to roast our spaghetti squash for your Spaghetti Squash Lasagna recipe last night. We are new to spaghetti squash and so had to taste a little on its own before using it in the recipe. We both loved it! I will definitely be fixing this as a side dish on a regular basis. It is perfect with just salt & pepper!

  39. Hi Gina, love your recipes! 2 questions, any tips for picking a good spaghetti squash from the store. Sometimes they are so sweet and tasty and other times they have no taste at all, and every once in a while they are bitter. I can't seem to figure it out. 2nd question, why is this recipe 1 point? On ww pointsplus spaghetti squash is 0. Thanks!

  40. I was wondering about the point? I thought it would be zero? I KNOW…ONE POINT…but every one counts, right?

  41. I cooked mine on 350 for an hour and 20 minutes and it seemed done (the skin easily peeled away and I was able to shred with a fork easily), but the texture was crispy…. any idea why?? – Katherine

  42. I double checked on my PointsPlus tracker and spaghetti squash doesn't have any points at all! Yay!

  43. Your basil sauce idea has me very excited! I can't wait to make it!

    I make spaghetti squash all the time ~ you do need to cut in half until it's done baking. Before placing in oven (small ones fit in toaster oven), prick all over. It's done when it gives when touches. When done baking, carefully cut in half and let cool a good 5-10 minutes (it is hot!). Or if you're impatient like me, use a few paper towels to hold while you scoop out first the seeds and top strands,

    I've filled a baking dish:
    * covered with pasta sauce sprinkled with parmesan or mozzarella. (I like to add chopped spinach to my sauce)

    * I Can't believe it's not butter spray or low-fat/cal spread. Parmesan.

    * Love to add leftover roasted salmon flakes to the above (butter/parm).

    * I've used it as my "pasta layer" in lasagna in a loaf pan ~ turned out really yummy.

    * I frequently roast a whole garlic bulb (cut off top, drizzle with olive oil). Add some of the smushed garlic to the butter/Parmesan topping.

    NOTE: it will be HOT.

  44. I like spaghetti squash a bit dryer, so I always put it on a sprayed sheet of parchment paper – cut side down and then bake it. Turns out beautifully.

  45. Do you cover or uncover the squash when baking?

  46. @Sherri, the spaghetti squashes I buy have instructions on the label that say to microwave for 2-3 minutes per pound to soften the skin. I haven't tried it yet, but I'm going to. I hope it makes cutting easier! 🙂

  47. How do you cut the squash in half? Is there an easy way? It seems so difficult to do for me and I have heard microwaving it a minute helps soften it. Do you have any suggestions?

    • I always microwave it, never tried baking. I poke the outer skin with a fork all over and microwave it. Cut in half, shred it with a fork and use butter spray and low fat Parmesan cheese. YUM!

  48. No water is needed.

  49. Hi Gina, I've always wondered how to make Spaghetti Squash. Is any water required in the pan while baking? Thanks

  50. That sounds good, almost like a parmigian!

  51. I have made this using the baked spaghetti squash topped with Marina sauce and low fat mozzarella cheese. It is still low in points (depending on how much cheese used) But a filling meal. I put the squash in a pie plate topped with the sauce and cheese and baked it for about 15 minutes in the oven at 350*

  52. Mmm – your pictures look so yummy – I eat spaghetti squash pretty much on a nightly basis and cannot get enough!! I love it with sugar free ketchup: yum yum!

  53. Mmmm, your blog is definitely making me hungry! Thanks for the healthy food inspiration!

  54. I just found your blog and I must say, it is a Godsend. I started counting points again 3 days ago and have been struggling with foods that are healthy and satisfying. I am going to try this since I love pasta dishes. I added your blogs to the ones I am following!

  55. I'm not sure. It is seasonal so maybe it's not available this time o year in Australia? I would ask in a specialty store out by you. If not, maybe you can purchase the seeds and grow it?

    • This is a n.american squash but people world wide have had much luck growing it in their area. You can order seeds thru most any seed company in u.s. or Canada. It’s very easy to grow. It’s super nutritious and tasty, and imagine your local farmers market next year when you show up with these to sell or barter with, you won’t be disappointed the flavour is great, my kids n grand kids won’t eat any other squash and if it’s not on the menu for a visit this Gramma is in trouble.

  56. We live in Melbourne Australia, I have searched high and low for a spaghetti squash and no one has ever heard of it. Where can it be found? Does it have another name?

  57. I love it! Super easy to make!

  58. I made this last night, again my first time making a squash, it was so easy and very filling, i will be making this a lot more!!

  59. It’s great with a little butter or olive oil, some chopped fresh herbs and some really good grated cheese like parmigiano reggiano. Or add some chopped plum tomatoes, fresh parsley, part skim mozzarella and a little parmigiano reggiano and have it for lunch.

  60. Gina,

    I just made this last night, too! I have a lot leftover. Any good ideas?

    • You can saute some onion and garlic and lean ground beef;add some canned tomatoes(your choice of seasoned varieties)and leftover over spaghetti squash and toss all together; season to taste Add some parm cheese Enjoy!

  61. I made this tonight before you blogged! It’s my favorite dinner.