Garlic Butter Spaghetti Squash

This garlic butter spaghetti squash is the easiest low carb side dish I know: tender squash strands tossed in sizzling garlic butter, finished with Parmesan and fresh oregano. It tastes like a bowl of buttery garlic pasta, and it's on the table in about 15 minutes once the squash is cooked.

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If you've never tried spaghetti squash before, this is the perfect recipe to start with. There are no fancy sauces to make and nothing to hide behind, so you really get to taste how sweet and mild the squash is. Because it uses squash you've already cooked, you can roast or microwave it a day or two ahead and then pull this garlic parmesan spaghetti squash together on a busy weeknight in the time it takes to cook the main dish.

There are lots of ways to cook spaghetti squash, and I've tried so many that I wrote a whole guide about it: How to Cook Spaghetti Squash. My two favorite methods are the microwave (the quickest by far) or slicing the squash into rings and roasting them, which gives you slightly longer strands. However you cook it, you can go straight to the recipe below, or let it cool and keep it in the fridge until you're ready.

Key Ingredients & Substitutions

• Spaghetti squash. One medium squash (about 2 pounds) gives you roughly 4 cups of cooked strands, which is plenty for four side servings. Smaller squash tend to be sweeter and less watery, so if you have the choice, two small ones work just as well as one big one.
• Butter. Unsalted butter lets you control the salt, since Parmesan is already salty. Salted butter is fine too; just go easy when you season. For a dairy-light version, use half butter and half olive oil.
• Garlic. Fresh minced garlic gives the best flavor, and a garlic press makes quick work of it. On busy nights I reach for a tube of garlic paste instead; it melts right into the butter and you don't have to peel a thing.
• Parmesan. Freshly shredded Parmesan melts into the strands far better than the powdery kind in a shaker. Pecorino Romano or Asiago are good swaps if you want a sharper, saltier finish.
• Fresh oregano. It adds a fresh, slightly peppery note and makes the dish look lovely. Fresh basil, parsley or thyme all work, or use a pinch of dried oregano added with the garlic.

Helpful Tips

Dry the strands well. Spaghetti squash holds a lot of water, and wet strands turn the garlic butter into a thin, watery puddle. After cooking, let the strands sit in a colander for a few minutes, then press them gently with paper towels before they go into the pan.

Watch the garlic closely. Garlic goes from golden to bitter in seconds. Cook it over medium heat just until it smells fragrant and starts to turn pale gold, then add the squash right away to stop it from browning further.

Use a big pan. A large skillet, like a 12-inch nonstick frying pan, gives the strands room to heat through evenly and pick up the butter without steaming. If you're doubling the recipe, warm it in two batches.

Add the cheese off the heat. Stir in the Parmesan once the squash is hot and the pan is off the burner. It melts into the strands instead of clumping and sticking to the bottom of the skillet.

Season at the end. Squash size, butter and cheese all change how salty the finished dish is, so taste it after the Parmesan goes in and then add salt and black pepper as needed.

Variations

• Lemon garlic. Add the zest of half a lemon and a squeeze of juice with the Parmesan for a bright, fresh finish.
• Spicy garlic butter. Stir a pinch of red pepper flakes into the butter with the garlic.
• Brown butter and sage. Let the butter cook until it smells nutty and turns golden brown, then fry a few sage leaves in it before adding the garlic.
• Make it a meal. Toss in cooked shrimp, sliced chicken or crumbled bacon at the end. It's especially good topped with Keto Garlic Butter Shrimp.
• Extra cheesy. Spoon the finished squash into a small baking dish, top with a little shredded mozzarella and broil for 2 to 3 minutes until bubbly.

Serving Ideas

This garlic butter spaghetti squash goes with almost anything you'd serve with buttered noodles. I love it next to Italian Baked Chicken Thighs or Roasted Keto Pork Chops, and it's just as good beside a grilled steak, roast chicken or a simple piece of baked salmon.

For a lighter lunch, pile a big scoop of it onto a plate with some leftover rotisserie chicken and a green salad. It also makes a great low carb stand-in for pasta under meatballs; just skip the oregano and spoon a little sugar-free marinara over the top.

Storing & Freezing

Leftovers keep well in an airtight container in the fridge for up to 4 days. Reheat them in a skillet over medium heat for a few minutes, or in the microwave in 30-second bursts, stirring in between. A small knob of butter while reheating brings back that fresh, glossy finish.

Cooked spaghetti squash can be frozen, but it softens and releases more water once thawed. If you want to freeze it, freeze the plain cooked strands (without the butter and cheese) in freezer bags for up to 3 months. Thaw overnight in the fridge, squeeze out the extra liquid, then make the recipe as written. Any leftover squash is also great in Spaghetti Squash Fritters.

More Low Carb Spaghetti Squash Recipes

If you love this garlic butter spaghetti squash, here are a few more spaghetti squash recipes to try:

• Pesto Spaghetti Squash
• Spaghetti Squash with Burrata and Roasted Cherry Tomatoes
• Low Carb Spaghetti Squash Casserole
• Spaghetti Squash Au Gratin

📖 Recipe

StepAwayFromTheCarbs.com

Garlic Butter Spaghetti Squash

4.75 from 8 votes

Tender spaghetti squash strands tossed in garlic butter and finished with Parmesan and fresh oregano. An easy keto side dish that tastes like buttery garlic pasta, ready in 15 minutes once the squash is cooked.

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Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Makes: 4 Servings

Net Carbs: 8

Calories: 169

Ingredients Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 1 medium spaghetti squash cooked (about 4 cups of strands)
• 2 oz unsalted butter (4 tablespoons), plus extra for serving if you like
• 2 teaspoon garlic paste or minced garlic
• salt and black pepper
• ¼ cup shredded Parmesan
• 1 tbs fresh oregano leaves

Step-by-Step Instructions

 

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1. Cook the spaghetti squash using your favorite method, then scrape out the strands with a fork. Let them drain in a colander for a few minutes and gently pat them dry with paper towels.
2. Melt the butter in a large skillet over medium heat. Add the garlic and cook for 1-2 minutes, stirring, until fragrant and just starting to turn pale golden. Don't let it brown.
3. Add the spaghetti squash strands and toss with tongs to coat them in the garlic butter. Cook for 3-4 minutes, tossing often, until the squash is heated through.
4. Take the pan off the heat and stir in the shredded Parmesan. Taste, then season with salt and black pepper.
5. Serve garnished with fresh oregano leaves and an extra pat of butter, if you like.

Nutrition

Calories: 169kcalCarbohydrates: 10gProtein: 3gFat: 14gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0gCholesterol: 35mgSodium: 122mgPotassium: 160mgFiber: 2gSugar: 3gVitamin A: 563IUVitamin C: 3mgCalcium: 128mgIron: 1mgNet Carbs: 8g

Notes

Prep and cook times don't include cooking the squash. See the post for microwave and roasting methods, or cook it a day or two ahead and keep the strands in the fridge.

Pat the cooked strands dry before they go into the pan so the garlic butter doesn't turn watery.

Leftovers keep in an airtight container in the fridge for up to 4 days.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.