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GET IT NOWIf you’re like me and love a good veggie noodle swap, you need to know how to cook spaghetti squash in the oven. It’s versatile, cozy, and can stand up to all your favorite sauces. And while I prepare zucchini noodles and even shirataki noodles on the regular, this baked spaghetti squash is my all-time fave in the fall and winter. I even have 2 ways you can do it, each with pros and cons. Choose your favorite and make it with me!
Why You’ll Love My Baked Spaghetti Squash
- Versatile, healthy pasta – If you’re not familiar with spaghetti squash, it’s a winter squash (in the same family as acorn squash, butternut squash, and pumpkin) known for spaghetti-like strands in its flesh. The stringy texture makes it the perfect healthier alternative for pasta! You can add your favorite sauce (or no sauce at all), or even use it in other comfort food dishes, such as soups or casseroles.
- Perfect texture with a neutral flavor – These noodles aren’t too watery or too crisp, just the right amount of tender. And if you opt for my cut method, you also get a cozy roasted flavor.
- Faster than other spaghetti squash recipes – Most people use moderate heat for cooking spaghetti squash in the oven, but my higher heat method cooks it in less time. Plus, it gets these caramelized edges that I think are delicious! (If you need an even faster way, though, follow my method to microwave spaghetti squash instead.)
- Take the stress out of slicing it – Spaghetti squash has a really hard skin, so cutting it in half is a pain. I’ve got 2 ways to make it easy for you — a trick to make the skin softer upfront, as well as a method that doesn’t require slicing before cooking at all.
How To Cut Spaghetti Squash
With its tough outer skin and rounded shape, the hardest part of cooking spaghetti squash is slicing it! I’ve got an option below to just bake it whole, but slicing it in half will give you a deeper, roasted flavor and shorter cook time. Here’s how I do it:
- Microwave. This is optional, but makes slicing easier! Just poke the squash all over with a knife to vent any steam, then microwave for 4-5 minutes on high, which softens the skin a bit.
- Score. Place the squash on a cutting board and use a paring knife to poke holes all the way around the squash, where you’ll be cutting (see visual below).
- Cut in half. Use a large, sharp chef’s knife to cut along the scored line.
- Remove the seeds. Scrape out seeds with a spoon. From there, follow my cut-in-half method for baked spaghetti squash below.
TIP: The length of your strands will depend on the direction you cut the squash.
Did you know that the long strands in a spaghetti squash actually run perpendicular to the length of the squash? This is why I prefer to cut crosswise most of the time (like above) — for longer, spaghetti-like strands! But you decide:
- Why cut lengthwise? You get nice, stable “boats”. It will be harder to serve recipes with spaghetti squash noodles in the shells if you cut the short way, because the side with the stem doesn’t always balance upright.
- Why cut crosswise? You get longer strands you can twirl around a fork more easily.
How To Cook Spaghetti Squash In The Oven
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card below.
My best trick for baking spaghetti squash is a higher temperature (425 degrees F) to cut back on time, plus I think it tastes better.
Whole Method:
When I want no prep whatsoever, I bake spaghetti squash whole — and there’s no struggling with trying to cut through the hard skin. Just be aware that the strands inside steam cook, so you’ll get a milder flavor.
- Pierce. Poke holes all over squash skin with a sharp paring knife. (This helps the hot steam escape, so it won’t explode.)
- Bake. Place the squash on a baking sheet (this is my favorite) or in a baking dish. Pop the spaghetti squash in the oven and bake, flipping halfway through, until the skin pierces with very slight resistance using a knife.
- Finish. Let the squash cool enough to handle, then slice, scoop out seeds, and fluff the strands inside of the squash halves with a fork. Season with salt and pepper to your taste.
Cut In Half Method:
When I have time, I prefer to roast spaghetti squash after cutting it in half, because it develops a richer roasted flavor and cooks faster. You do have to deal with slicing it, though.
- Slice. See my instructions above for the best way to cut spaghetti squash. Drizzle the cut side with oil, and season with salt (and black pepper if you want).
- Roast. Place the squash on a sheet pan or in a baking dish, cut side down. Bake spaghetti squash in the oven, until a knife inserted into the skin pierces deeply with just very slight resistance.
- Finish. Cool cut side down for 10 minutes, or until cool enough to handle. Then, flip over and use the tines of a fork to release the strands.
How Long To Bake Spaghetti Squash?
How long I cook spaghetti squash depends on whether I bake it whole or slice it first, but both ways I use a temperature of 425 degrees F. A whole one takes 30-45 minutes, while a halved one takes 25-30 minutes. It will take longer if you use other spaghetti squash recipes that roast at a lower temp.
TIP: Because squash sizes vary, use a knife to check for doneness.
My cooking time is based on a medium-sized squash (4-6 pounds), so if yours is larger or smaller, the time can vary. Your baked spaghetti squash is done when a knife inserted into the skin goes in with just a little resistance.
- Signs of undercooked spaghetti squash: Knife is difficult to insert into the skin, or goes in with a lot of resistance. If you stop cooking too early, the strands will be crunchy instead of tender.
- Signs of overcooked spaghetti squash: Knife goes into the skin with almost no resistance, and the skin may start to loose structure. If you overcook the squash, the strands will lose their shape and become mushy.
Storage Instructions
- Store: I love cooking spaghetti squash for meal prep — it makes your meals so fast later! Keep the cooked noodles in an airtight container in the fridge for up to 5-7 days.
- Reheat: You can use the oven at 350 degrees F, or simply the microwave.
- Freeze: Baked spaghetti squash freezes beautifully, but I like to drain it first, so it won’t be soggy after thawing. Place the cooked strands in a colander over a bowl and refrigerate for 12 hours. Then, transfer to a zip lock bag or container and freeze for up to 8 months. Let it thaw before heating.
Serving Ideas
I often serve baked spaghetti squash as a side dish or with added proteins as a main, but you can also use this vegetable to replace pasta in recipes that call for other types of cooked noodles. Here are some ways you can enjoy it:
- Simple – For the easiest side dish (ever), I love it simply with olive oil or melted butter (or even compound butter), salt, pepper, grated parmesan cheese, and a sprinkle of fresh herbs or Italian seasoning. A little sauteed garlic mixed in is nice, too!
- Sauces – You can serve baked spaghetti squash with any sauce you’d use on regular pasta. Try it with my sugar-free marinara sauce, Alfredo sauce, basil pesto, or mushroom cream sauce.
- Meals – For a complete meal, add my low carb meatballs with marinara, whip up my spaghetti squash lasagna boats, or make my quick spaghetti squash pad Thai. Just prep the proteins while you’ve got the spaghetti squash in the oven!
- Casseroles – My spaghetti squash casserole has a unique flavor I think you’ll love. But really, you can add these noodles to any casserole, like my chicken bacon ranch casserole or even breakfast casserole.
- Soups – Low carb chicken soup is my fave and so comforting! You can also add it to my vegetable soup or sausage kale soup, or swap the zoodles in my low carb pho.
Baked Spaghetti Squash In The Oven (Fast!)
Learn how to cook spaghetti squash in the oven with my super fast method! This baked spaghetti squash recipe can replace pasta in any dish.
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Instructions
Tap on the times in the instructions to start a kitchen timer.
Option 1 – Bake Whole:
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Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil or parchment paper, if desired.
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Pierce the spaghetti squash all over with a sharp paring knife.
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Place the squash onto the baking sheet. Roast in the oven for about 30-45 minutes, flipping over halfway through. It's done when the skin pierces fairly easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.
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Remove the spaghetti squash from the oven. Let it cool for at least 10 minutes before slicing. Cut the spaghetti squash in half crosswise for longer low carb noodles, or lengthwise for shorter ones.
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Scoop out the seeds, then use a fork to release strands. Sprinkle with sea salt to taste, then toss with your favorite sauce (or simply olive oil) to serve.
Option 2 – Bake After Slicing:
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Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil and grease lightly.
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Use a sharp chef's knife to slice the spaghetti squash in half. To make it easier, use a paring knife to score where you'll be cutting first, then slice. Cut crosswise for longer low carb noodles, or lengthwise for shorter ones. Scoop out the seeds.
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Drizzle the inside of the halves very lightly with olive oil. Season with sea salt.
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Place the spaghetti squash halves onto the lined baking sheet, cut side down. Roast in the oven for 25-30 minutes, until the skin pierces easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.
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Remove the spaghetti squash from the oven. Let it cool for at least 10 minutes, open side down.
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Use a fork to release strands. Toss with your favorite sauce to serve, or simply season with more sea salt to taste.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: See the details in the post above! If you’re slicing your squash, I’ve got tips to make it easy, plus how to decide if you cut lengthwise or crosswise. I’ll also help you ensure it’s not overcooked or undercooked.
- Sauces: You can enjoy baked spaghetti squash simply with olive oil or butter, salt, and pepper, or add a sauce, like sugar-free marinara sauce, Alfredo sauce, basil pesto, or mushroom cream sauce. Feel free to use it in recipes that call for pasta, too.
- Store: 5-7 days in the fridge. I love this for meal prep!
- Reheat: Warm up spaghetti squash in the oven at 350 degrees F, or in the microwave.
- Freeze: Drain the noodles in a colander in the fridge for 12 hours, then freeze for up to 8 months.
📖 Want more recipes like this? Find this one and many more in my Keto Freezer Meal System!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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How To Bake Spaghetti Squash in the Oven
71 Comments
John Yardley
0delicious and easy to prepare.
Maya | Wholesome Yum
0Thanks, John!
Robert
0Cut Crosswise
Oiled it up
Salted it up
Baked at 425 upside down 30 minutes
Perfect !
Louis
0We grew a half a dozen spaghetti squash this year and followed this recipe last night. I had to cook mine 10 minutes longer to get it soft but it was delicious. My squash was 80″ long. I am going to try and roast the seeds today. When the squash was done I added a 1/8″ slice of unsalted butter before shredding it with a fork. I sliced my squash length wise.
Maya | Wholesome Yum
0Hi Louis, Wow, that’s amazing! Yes, the time can vary depending on the size of the squash (though I assume it was 8 inches, not 80, haha). I’m glad you liked it!
Margaret Rutberg
0What temperature
Maya | Wholesome Yum
0Hi Margaret, It’s 425 degrees F, I have this multiple times in the post as well as on the recipe card. Make sure you read what I’ve got above for best results.
Pat
0Best spaghetti squash recipe I have ever used since I started cooking spaghetti squash!!!
Thank you thank you thank you!
Cheryl the Okie
0Can I only cook one half of the squash and refrigerate the other half for another time?
Maya | Wholesome Yum
0Hi Cheryl, Yes, you can do that. I would cover it in plastic to prevent drying out the uncooked half.
Betty Fletcher
0I hadn’t made spaghetti squash in years and decided to try the “baked method”. Quick and easy and after adding some sauce and cheese, it was a big hit! Will definitely make it more often when the squash is in season and at the best price!
Diane
0Thank you for the recipe and the work that goes into developing and writing, storage information, etc. We had never had spaghetti squash so a good recipe was much appreciated. Mine came out a bit crisp but we actually enjoyed it that way. Will be making this again.
LaShundra Anderson
0Super Helpful! This will be my first time making this, so was uncertain how to “tackle” it LOL! Thank you for giving not only how to cook 2 different ways, but the pros and cons of cutting it to different ways! Herrrreee Goes Nothin!
Laura
0I am in the process of baking your spaghetti Squash. I have cut it in half crosswise. I am starting to remove the seeds and it seems I am now removing some of the long strands. How far do I go down to remove the seeds and leave the long pieces as they are? The recipe sounds wonderful -Thank you
Laura
Maya | Wholesome Yum
0Hi Laura, Remove just the seeds and any stringy parts that are darker in color or mushy. You can see a visual in my post above where I have a picture that has one half with the seeds removed. Hope this helps!
Janet Murillo
0Thank you for sharing how to cut up and cook the spaghetti squash. I really appreciate it.
Glenda
0This oven roasted spaghetti squash has better flavor than other cooking methods. Delicious!
Dana
0Great tips for cooking this in the oven. The pointers on how to know if your spaghetti squash is undercooked were much appreciated, as I’ve definitely attempted to use a not quite ready squash before.
Elizabeth Garcia
0Very useful! I read all the tips. I use spaghetti squash a lot and this recipe makes it easier. Thank you!
Lilly Lee
0I love the technique of scoring the squash before baking and then following the score marks after baking to cut the squash in half. Worked perfectly! My squash must have been bigger than “medium” or it was old because it took a lot longer than 45 minutes to soften. In fact, I had to finish it in the microwave after I cut it in half and found it wasn’t quite ready. 🙁 But in the end, it tasted great and I loved the texture. I made this to go with your chicken and Alfredo sauce recipes.
Sharon
0So I don’t have enough strength to cut the spaghetti squash so I love the idea of cooking it whole. But I also would like as much flavor as possible. I agree with not liking the microwave way to soften it. But can you start with your whole method, cook it for 15-20 minutes, cut it and then cook it the rest of the way face down? Would that work? And get the benefits you mentioned in roasting it? Thanks. 🙂
Maya | Wholesome Yum
0Hi Sharon, Yes, I think that should work for you. It will probably even soften sooner, like after 10 minutes.
Therese
0Oh my, what a lifesaver on the hint to score before cutting in half, with arthritis in hands, back, neck & shoulder issues, have not been able to cut the spaghetti squash in a couple of yrs. I always had to wait for the family. I have just scored & cut all 6 squash in half, no problem. Thank you, next up is your carbonara recipe.
R. Watson
0I use my pumpkin carving “saw” to cut all my squash. It works great! Less struggle than using a knife.
Susan
0First a question: how do you define a “medium” spaghetti squash? How much would it weigh?
Second, a tip: another reason you don’t want to overcook spaghetti squash is that, in my experience, it becomes bitter. My all-time favorite way to have spaghetti squash is mixed with garlic butter and grated parmesan.
Jacqueline Perdue
0I just made a butter, garlic and lemon sauce tonight for my squash. Absolutely delicious! I definitely suggest adding a splash of lemon juice.
Maya | Wholesome Yum
0Hi Susan, A medium spaghetti squash is about 4-6 pounds, as I noted in the post. Yes, great point about the bitterness!
Valerie
0I found if I pierce the spaghetti squash then microwave for 3-4 minutes, I can cut right through it. I then put on baking pan, cut side up. Add ghee and lots of garlic (sometimes cajun or creole seasoning). Bake for 20 minutes. Comes out perfectly!
Dee Smith
0Just wondering if you can then freeze spaghetti squash noodles to use later?
Maya | Wholesome Yum
0Hi Dee, Yes, you can! I have instructions for freezing in the post above.
Cassie Porter
0I have limited mobility in my primary hand, so I am always looking for the easiest way to do things. Cutting a squash in 1/2 used to be a huge chore for me. Now I cut it across the short way using a heavy duty serrated knife bread knife).
I don’t saw, though. I place the blade against the squash then hit the blade end with the palm of my hand, move the knife a few inches and repeat until I’ve gone all the way around and met up with the first cut.
I have to circumnavigate the squash three times, going a little deeper with each pass, but it takes much less effort and much less time.
While it’s cooking, I place a basil leaf and fresh parsley inside each upside down 1/2. It doesn’t permeate the squash, just gives it a real nice hint of flavor.
I can say alfredo sauce is delicious with spaghetti squash.
Kath
1I have used my crock pot to cook my spaghetti squash whole and then cut it in half when it comes out – works great. Cooked on low for 5-6 hours and let cool for 30 minutes before cutting.
Mary Ellen
0I also use my crock pot but sometimes I think it gets too mushy.
Lorianne
0Yesterday was our first time trying spaghetti squash. How did I live without this vegetable for all these years?! And your recipe made it come out the perfect consistency. Not mushy or raw. I NEVER would have thought cutting it across the short half would be the way to preserve the length of the strands. Very counterintuitive until you take a look. Again. Love it!
Phyllis
0Great tips on baking. Followed baking squash cut in half. Best squash in my life! We had more
‘spaghetti’ than ever. Nice roasted flavor. Thanks for great tips!
Conrad Foltz
0I prepared just like you suggested and it came out great, my squash was a little bit big then normal so I think I might bake it for maybe 5 minutes longer because I had a little hard spots but it didn’t bother me at all. Best & Easiest way you baking a squash.
Thank You very much on the recipe
Chan
0Thanks for the tips!
Alex
0In the recipe itself you did not mention scoring the squash for roasting it whole. I understand you may want people to read the whole post, but for the sake of lazy readers like me please include that!
Wholesome Yum M
0Hi Alex, Thanks for your feedback. I have added this detail to the recipe card.
Robert
0Good job
Douglas Page
0Hi, Thanks for these tips. This is the first time we have ever made spaghetti squash so we were lost until I came across this.
We cooked it cut in half cut side down for 30 minutes at 425F after removing the seeds and giving it a light oiling but after I removed the strands it was very watery and looked like a flat undefined blob on the plate unlike your picture. I am wondering if that is somewhat normal? It did taste good it was just very liquidy in the bowl. Do you have any tips? Thanks.
Wholesome Yum M
0Hi Douglas, It sounds like your spaghetti squash may have been overcooked. Sizes can vary a lot. What was the approximate weight of your whole, uncooked squash? A medium squash is anywhere from 4 to 6 lbs.
Stephanie Watson
0Hi….I am confused. In the blog, you write that 1 cup is 5 net carbs but on the nutrition label it says 8 net carbs. I see that the serving size is the same but which one is accurate? I count net carbs daily for my diet and wanted to be as accurate as possible. Thanks for the help.
Wholesome Yum M
0Hi Stephanie, 1 cup is 8.7 net carbs. Thank you for clarifying.
Yolanda Littlejohn
0I have a quicker way to cook spaghetti squash. Cut in haft, place in glass baking dish, 2 inches water. Place squash cut side down cover with stretch wrap, microwave 10 minutes. Careful remove with tough, with fork remove the squash..
Gayla
0Game changer. I’ve been doing this the hard way for years. And slicing the thing the WRONG DIRECTION. Who knew? Thanks!
Kimi
0I had never even heard of this squash before, but I was excited to try it. My 13 yr old & I love it.
It was super simple to prep & roast, & so good with butter, salt & pepper. We also have enjoyed it with homemade spaghetti & Alfredo sauces.
Thank you for the easy to follow instructions.
I appreciate that you’ve chosen to share your wealth of knowledge with us through this blog. I have made many of the recipes & haven’t found one we didn’t like yet.
Thank you!
Jorge Mir
0Here is an easy way to cut spaghetti squash: I cut a small portion at each end of the squash — these are the tough parts. Enough so that it can stand on edge. Then, you simply start on top and cut all the way down to the other end with both hands on the knife. One hand holding the handle and the other on top of the blade pushing down, Oh….. don’t forget to sharpen the knife!
Chan
0Makes sense!
Ahmed Laboy
0Excellent recipe. If you would like to know where to get the spaghetti squash, you can get it at Walmart in Puerto Rico.
Wyleta
0Aren’t you suppose to prick a whole squash a few times before baking to keep it from exploding when you cut it?
Wholesome Yum L
0Hi Wyleta, yes, I suggest poking holes in the spaghetti squash if cooking it whole.
Lisa
0So I have used your higher heat roasting before but I guess I missed the part of laying it cut side down and did it the other way. Still turned out good. I’ve also used the Instant Pot when I wasn’t worried about the roasted flavor and it is very fast! Thanks for all the tips.
S Miller
0Thank you for this! Scoring first made this tough-skinned veggie much easier to cut in half. I like to serve it with shredded cheese, butter and salt. Just because it is called spaghetti squash does not mean it has to be served with tomato sauce! Try it with toasted nuts, a sprinkling of brown sugar and cinnamon, yum!
Maya | Wholesome Yum
0I am so happy to hear that! Thank you!
Sharolyn S Rankin
0The squash turned out perfectly in the oven! Thanks for the directions and for providing so many helpful ways to maintain a healthy lifestyle!
Maya | Wholesome Yum
0I am so happy you liked it, Sharolyn! Thanks for stopping by!
Connie Burton
0Can the cooked spaghetti squash be frozen for later? I was thinking that maybe if I fork it out of the shell, bag it, and lay it flat in the freezer, I could thaw it later for another meal.
Maya | Wholesome Yum
0Hi Connie, Yes, absolutely!
Baxter
0Oh my my it looks delicious and I love that colour!
Maya | Wholesome Yum
0Thank you, Baxter! I hope you like it!
Chrystal Diaz
0I did not see a cooking chart for PER POUND, only a time for cooking time and temperature. Can you post per lb? Thank you in advance.
Maya | Wholesome Yum
0Hi Chrystal, Unfortunately I don’t have a specific time per pound, this is why there is a range for the cook time, and I recommend going by the knife test (see the recipe card) to tell that it’s done.
Connie Condra
0I am anxious to try spaghetti squash. Being half Italian, the hardest part about Keto is giving up the pasta and bread. I have an electric stove (I rent so no choice) but do not like to bake in an electric oven. I don’t have the control I had with gas. I was wondering if anyone has tried “baking” on a gas grill. I do have access to that.
Sara
0Thank you for this! It was very helpful and informative! 🙂 I love spaghetti squash! We grew like 20 this year! 🙂
Maya | Wholesome Yum
0Thank you, Sara! That’s a lot of spaghetti squash! 🙂
Malcolm
0I wrote to another blogger yesterday about my safer method of opening up a hard shelled squash. What I do is use one of the drawers next to the sink as a temporary vise to hold the squash between the counter top and the drawer front. Then, instead of using a kitchen knife, I use a fine toothed wood saw, like a keyhole saw, to make a groove in the skin of the squash rather than my hand or wrist. You can saw all the way through or finish the cut with a knife. At the least, you do not have to hold the beast and cut it with a dangerous sharp knife at the same time.
Laurie Edel
0Can spaghetti squash be “steamed” in the oven with a bit of water added to the pan before placing halves upside down or would this make it too watery?
Maya | Wholesome Yum
0Hi Laurie, Yes, you could probably do that, but it would taste steamed. I think it tastes much better roasted.
Harryetta Pennington
0How do I print this off on how to bake a whole spaghetti squash? I have an Android phone with a WiFi printer. Please help.
Maya | Wholesome Yum
0Hi Harryetta, There is a print icon on the recipe card. If you tap that, it will open a printer-friendly version. Hope that helps!