How To Cook Spaghetti Squash

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.

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 Per 1 Cup

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

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.

Ingredients

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.

Instructions

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:

Spaghetti Squash Carbonara

Keto Spaghetti Squash Alfredo-Style

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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!

Author: Carine Claudepierre

Prep: 5 minutes mins

Cook: 30 minutes mins

Total: 35 minutes mins

Yield: 12 servings

Serving Size: 1 serving

5 from 253 votes

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Ingredients

• ▢ 1 Spaghetti Squash
• ▢ 2 Teaspoons Olive Oil

This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

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Instructions

• 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.

Tools

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Serving Size: 1 serving

Yield: 12 servings

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