If you've never cooked one before, spaghetti squash can look a little intimidating sitting there in the produce aisle. But once you've roasted one and watched the inside pull apart into long, tender strands, you'll be hooked. These spaghetti squash recipes are some of my favorite ways to get that pasta night feeling without the carbs, from buttery garlic sides to cozy casseroles, a comforting soup and crispy fritters.
This post may contain affiliate links.
I've been eating low carb since 2008, and spaghetti squash was one of the first swaps that made me realize I wasn't going to miss pasta as much as I thought. It's mild, a little bit sweet, and soaks up butter, cheese and sauce just like noodles do. It's also one of the easiest vegetables to cook ahead, so a single squash on Sunday can turn into two or three different meals during the week.
How Many Carbs Are in Spaghetti Squash?
Cooked spaghetti squash has roughly 5 to 6g net carbs per 100g, compared with close to 30g net carbs for the same amount of cooked regular spaghetti. It's not zero carb, so portion sizes still matter if you're keeping a close eye on things, but it leaves plenty of room for the good stuff like butter, Parmesan, pesto and meat sauce. Every recipe in this list is under 20g net carbs per serving, and most of them come in at 12g or less. You'll find the net carbs for each one on its recipe card.
How to Cook Spaghetti Squash
There are three easy ways to cook spaghetti squash, and I use all of them depending on how much time I have. For the full step-by-step method with cooking times for every size of squash, check out my guide on how to cook spaghetti squash.
- Roasted in the oven. Slice the squash into rings, scoop out the seeds, drizzle with olive oil, season with salt and pepper, and roast on a half sheet pan at 375°F (190°C) for 20 to 25 minutes, until tender. It takes the longest, but it gives the best flavor.
- In the Instant Pot. Pierce the whole squash with a fork, set it on the trivet with a cup of water and cook on high pressure for 15 minutes, then quick release. You cut it and scoop the seeds after cooking, which is so much easier. My Instant Pot Duo gets used for this all the time.
- In the microwave. Poke the whole squash all over with a fork and microwave it for 5 minutes. Cut it in half, scoop out the seeds, then cook the halves cut side down on a plate with a little water for about 10 minutes more. It's the quickest method of all.
Whichever method you choose, let the squash cool for a few minutes, then run a fork along the inside from end to end to pull out the strands. A sturdy, sharp chef's knife makes cutting a raw squash much safer. If it's really hard to cut, pierce it a few times and microwave the whole squash for 2 to 3 minutes to soften the skin first.
What to Make with Spaghetti Squash
Wondering what to make with spaghetti squash once it's cooked? The easiest answer is to treat it like pasta: toss it with garlic butter and Parmesan, pesto, or a spicy tomato sauce. But it's much more versatile than that. You can bake it into a cheesy casserole or gratin, simmer it in soup in place of noodles, or mix the strands with egg and fry them into crispy fritters. In this list you'll find:
- Easy sides like Garlic Butter Spaghetti Squash and Low Carb Cheesy Spaghetti Squash
- Filling dinners like Pesto Spaghetti Squash with chicken and Spaghetti Squash all'Arrabbiata with crispy pancetta
- Cozy bakes and soup like Spaghetti Squash Au Gratin and Spaghetti Squash Noodle Soup
Tips for the Best Spaghetti Squash
Pick a heavy squash. Look for one that feels heavy for its size, with firm, deep yellow skin and no soft spots or cracks. A medium squash (about 3 pounds) gives you around 4 servings.
Don't overcook it. Mushy spaghetti squash is the number one complaint I hear. Start checking a little early: the strands should be tender but still have a little bite, just like al dente pasta.
Drain the strands. If your squash seems watery, let the strands sit in a colander for a few minutes or gently pat them dry with paper towels before adding sauce. This matters most for casseroles and fritters.
Cook once, eat twice. Cooked spaghetti squash keeps in an airtight container in the fridge for 3 to 4 days, so roast two at once and use the strands for a quick side one night and a casserole or soup the next.
So here are 10 of my favorite spaghetti squash recipes! Nine come from right here on Step Away From The Carbs, and I've also included one vegetarian favorite from our sister site, Oh My Veggies, that fits right in.
10 Creative Spaghetti Squash Recipes
This is the recipe that turns spaghetti squash skeptics into fans. Tender strands are tossed in garlic butter and finished with Parmesan and fresh oregano, so it tastes just like buttery garlic pasta. A keto side dish at about 8g net carbs per serving.
Roasted spaghetti squash is tossed with tender chicken and homemade basil pesto, then baked under a blanket of melted mozzarella and Parmesan. It's a cozy, complete dinner in one dish, with about 12g net carbs per serving.
Garlicky roasted cherry tomatoes and torn, creamy burrata make this feel like a special restaurant dinner for two. It's vegetarian, ready in about 30 minutes, and comes in at about 15g net carbs per serving.
A spicy low carb twist on the Italian classic, with crispy pancetta, fresh tomatoes, garlic and a kick of red pepper flakes. Once your squash is cooked it's ready in about 20 minutes, with about 12g net carbs per serving.
The strands are mixed with Parmesan, Italian cheese and herbs, piled back into the shells and broiled until golden and bubbly. The squash cooks in the Instant Pot, with oven and slow cooker options too. About 8g net carbs per serving.
Just a handful of ingredients (squash, cheese, egg, garlic and Italian seasoning) bake into a cheesy, golden casserole. It's a great way to use up leftover cooked squash and goes with any roasted meat. Only about 6g net carbs per serving.
Creamy spaghetti squash with cream cheese and sun-dried tomatoes, finished with a crunchy Parmesan and pork rind topping instead of breadcrumbs. An impressive side dish for a holiday table at about 6g net carbs per serving.
Classic chicken noodle soup gets a low carb makeover, with strands of roasted spaghetti squash standing in for the pasta. It's cozy, filling and perfect for chilly days, with about 8g net carbs per serving.
Crispy, golden fritters made with spaghetti squash, eggs, sun-dried tomatoes and fresh parsley, cooked in a skillet or the air fryer. They're naturally dairy free and gluten free, with about 5g net carbs per serving.
These smoky, BBQ-spiced vegetarian fritters from our sister site combine spaghetti squash and chickpeas and come with a tangy dipping sauce. Each fritter has about 4g net carbs, so a few make a fun appetizer or side.
And if you love these spaghetti squash recipes, be sure to check out these other low carb ideas:
Comments
No Comments