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How To Cook Spaghetti Squash

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Cooking Spaghetti Squash to make vegetable spaghetti is super easy, let me walk you through the recipe!

Also, have you been asking yourself the question is spaghetti squash keto? How many carbs are in a portion of spaghetti squash?

You’re not alone, it’s one of the most common questions I receive in my many spaghetti squash recipes.

Spaghetti Squash

What Are Spaghetti Squash?

Spaghetti Squash is a winter vegetable that has most commonly yellow-orange skin and bright yellow flesh.

Like other squashes, it contains seeds in the middle that can be used as a snack when roasted.

Spaghetti Squash has the particularity of having a very fibrous flesh, so its meat falls away in long ribbons that are similar to cooked spaghetti, hence its name.

How Many Carbs Are In Spaghetti Squash?

Spaghetti Squash contains only 3.8 grams of net carbs per 100 grams when cooked. For a typical serving size of one cup (150 grams / 5.3 oz), it contains 5.8 grams of net carbs.

Beyond carbs, Spaghetti Squash is a source of potassium, Vitamin A, Vitamin C, Magnesium, and Iron.

Nutrition Per 100 Grams

The following table shows the full nutrition panel for 100 grams of Spaghetti Squash.

Nutrition Facts
Spaghetti Squash Nutrition Panel
Amount Per Serving (100 g)
Calories 22 Calories from Fat 4
% Daily Value*
Fat 0.4g1%
Saturated Fat 0.1g1%
Polyunsaturated Fat 0.2g
Monounsaturated Fat 0.1g
Sodium 12.1mg1%
Potassium 76.7mg2%
Carbohydrates 4.9g2%
Fiber 1.1g5%
Sugar 2g2%
Protein 0.5g1%
Net Carbs 3.8g
Vitamin A 85.2IU2%
Vitamin C 1.5mg2%
Calcium 16.3mg2%
Iron 0.2mg1%
Magnesium 8.5mg2%
Zinc 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition Per 1 Cup

And for a typical serving of one cup, spaghetti squash contains the following nutrition.

Nutrition Facts
How To Cook A Spaghetti Squash
Amount Per Serving (1 serving)
Calories 30.8 Calories from Fat 10
% Daily Value*
Fat 1.1g2%
Saturated Fat 0.2g1%
Polyunsaturated Fat 0.3g
Monounsaturated Fat 0.5g
Sodium 13.7mg1%
Potassium 86.9mg2%
Carbohydrates 5.6g2%
Fiber 1.2g5%
Sugar 2.2g2%
Protein 0.5g1%
Net Carbs 4.4g
Vitamin A 96.6IU2%
Vitamin C 1.7mg2%
Calcium 18.5mg2%
Iron 0.3mg2%
Magnesium 9.7mg2%
Zinc 0.2mg1%
* Percent Daily Values are based on a 2000 calorie diet.

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Is Spaghetti Squash Keto?

A generous serving of spaghetti squash contains 5.8 grams of net carbs so it is a keto-friendly vegetable.

On a keto diet, you would typically have between 18 grams and 30 grams of net carbs per day.

So a serving of 5.8 grams of net carbs from vegetables is perfectly acceptable.

How To Cook Spaghetti Squash And Make Strands

There’s an easy method to cook spaghetti squash and turn its flesh into spaghetti.


You only need two ingredients:

  • Spaghetti Squash: Spaghetti Squash is a winter vegetable but it can be stored for a while, so it might still be available after winter.
  • Olive Oil: prefer extra-virgin olive oil for the best taste.


Spaghetti Squash is cooked at a fairly high temperature so preheat your oven to 400°F (200°C).

In the meantime, line a baking tray with lightly oiled parchment paper and place your squash on a chopping board.

Slice the spaghetti squash in half with a kitchen knife. Be careful, it’s quite hard.

Remove the spaghetti squash seeds and save them for later, you can roast them and turn them into a delicious snack.

Rub some olive oil on the flesh and place them flesh-down on the baking tray.

Put the tray in the oven and let it cook for about 30 minutes before checking the flesh. Use a mitten to take a half squash out and try scraping its flesh with a fork.

If the flesh falls out in strands, it’s ready to be turned into spaghetti. Scrape the squash and save the strands in a bowl.

You might then have to place the spaghetti squash back in the oven to keep cooking before scraping another layer.

Keto Recipes With Spaghetti Squash

I love making easy healthy recipes with spaghetti squash, check out my favorite:

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Spaghetti Squash

How To Cook A Spaghetti Squash

4.4gNet Carbs
Cooking A Spaghetti Squash is super easy, follow my instructions to learn how to cut, cook, and gather the strands to make vegetable spaghetti!
Prep: 5 minutes
Cook: 30 minutes
Total: 35 minutes
Yield: 12 servings
Serving Size: 1 serving
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This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Preheat the oven to 400°F (200°C). Line a large baking tray with parchment paper. Set aside.
  • Trim the ends of the squash, and poke holes all over its skin using a fork.
  • Cut the squash halfway lengthwise, scoop out all the seeds with a spoon and discard the seeds.
  • Place each half of squash flesh down on the prepared baking tray.
  • Bake for about 30 to 45 minutes.
  • Use a fork to scrape the spaghetti squash by grating it from the stem to the bottom. You might have to scrape about an inch of thickness and place the squash back in the oven.
  • Keep scraping the squash until you reach its outer skin. Most of the flesh can be turned into spaghetti strands.

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Nutrition1 serving
Yield: 12 servings


Serving: 1 servingCalories: 30.8 kcal (2%)Carbohydrates: 5.6 g (2%)Fiber: 1.2 g (5%)Net Carbs: 4.4 gProtein: 0.5 g (1%)Fat: 1.1 g (2%)Saturated Fat: 0.2 g (1%)Polyunsaturated Fat: 0.3 gMonounsaturated Fat: 0.5 gSodium: 13.7 mg (1%)Potassium: 86.9 mg (2%)Sugar: 2.2 g (2%)Vitamin A: 96.6 IU (2%)Vitamin C: 1.7 mg (2%)Calcium: 18.5 mg (2%)Iron: 0.3 mg (2%)Magnesium: 9.7 mg (2%)Zinc: 0.2 mg (1%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.

The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.

You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.