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Perfect Roasted Spaghetti Squash

A staple recipe for anyone trying to eat fewer calories. With only a few ingredients needed, spaghetti squash will be your new go-to, low carb noodle.
Course Main Course, Side Dish
Cuisine American
Diet Keto, Paleo, Vegan, Whole30
Prep Time 7 minutes
Cook Time 35 minutes
Servings 4
Calories 81kcal
Author Lauren
Cost $5


  • 1 2-3 lb. Spaghetti Squash
  • 1 tablespoon olive oil
  • salt and pepper


  • Preheat the oven to 375˚F and line a large baking sheet with parchment paper.
  • PREPARE THE SQUASH: Microwave the spaghetti squash on high for 3 minutes1. Cut the squash in half, lengthwise (from stem to end) and use a metal spoon to scrape out the seeds and discard.
  • SEASON THE SQUASH: Drizzle the olive oil over the flesh both halves of the squash. Use a basting brush to coat all of the flesh with the oil. Sprinkle 1 teaspoon of salt and ½ a teaspoon of fresh ground black pepper over the oiled squash.
  • COOK THE SQUASH: Place the squash halves, flesh side down on the prepared pan. Bake in the preheated oven for 30-40 minutes2 . Carefully turn the squash over (it will trap a lot of steam inside). If the squash is properlly cooker, the skin is crisp and the squash pulls is just golden and apart easily with a fork.
  • SERVE: Allow to the squash to cool for about 5 minutes, then use a fork to separate the squash flesh into “noodles”. Discard the skin and serve add to your favorite noodle dish.


  1. If your squash is on the larger side, you may need to turn the squash and microwave another minute
  2. Start checking the squash early, if this is your first time cooking it. Every oven cooks a little different and overcooked squash is the worst. 


Calories: 81kcal | Carbohydrates: 16g | Protein: 2g | Fat: 2g | Monounsaturated Fat: 1g | Sodium: 753mg | Potassium: 286mg | Fiber: 4g | Sugar: 6g | Vitamin C: 14mg | Calcium: 5mg | Iron: 5mg