The easy, low-carb, but-still-warm-and cozy base for everything. Roasted spaghetti squash! I know, spaghetti squash isn’t the most exciting thing to have a recipe for. But sometimes you just need a recipe for the basics.

The Best roasted spaghetti squash

If you’ve been looking into counting and tracking your macros, you’ve probably heard about the wonders of spaghetti squash. I feel like everyone who is trying to watch their carb intake should have one of these on hand at all times. It’s a winter squash, which makes it easy to store for a long time if you keep it in a cool, dark place. 

Prep Your Squash

It's easy to make roasted spaghetti squash

You can cook your spaghetti squash completely in the microwave, if you would like. I do when I’m in a rush or feeling lazy! Ha. Especially if it’s going into a casserole or something where I won’t really notice the difference. But usually I prefer to roast in the oven for the best flavor!

Your new favorite squash recipe

Ok but I do love to cheat a little and soften it up first in the microwave. Poke your spaghetti squash several times with a knife and microwave it whole for 5 minutes. This will lessen your roasting time in the oven and make it easier to cut the squash in half. You can skip this step if you want and just roast the squash for longer in the oven. 

Roast spaghetti squash the easy way

Slice the spaghetti squash in half after cutting off the stem end of the squash. Remember, spaghetti squash is named that because the flesh of the squash comes off the skin in strands that resemble spaghetti. If you prefer longer strands of “spaghetti” cut the squash in half across the middle. If you prefer shorter strands, cut the squash in half lengthwise. I usually stick to lengthwise because I like that there’s more surface area to get that yummy roasty texture!

Now that you have your halved spaghetti squash, get a baking sheet and line it with some parchment paper. Place both halves face up onto the baking sheet. Spray them with olive oil and sprinkle them liberally with kosher salt and pepper.

Simple Roasted Spaghetti Squash

It's so easy to roast your own spaghetti squash

After you have sprayed the squash, flip both pieces over and roast the spaghetti squash at 375° for 20-25 minutes. If you don’t use the microwave to give yourself a head start, roast the squash for 45 minutes until they are slightly tender. 

Easy roasted spaghetti squash

Test the squash with a knife before pulling them out of the oven. You want a knife to be able to go into the skin easily. Pull your simple roasted spaghetti squash out of the oven when they are tender and flip both pieces over so they don’t continue to steam from the heat of the baking sheet. Let them cool slightly before using a fork to pull the strands of spaghetti squash out of the skins. Top the squash strands with whatever your heart desires! 

You won't believe how easy this spaghetti squash is.

I use spaghetti squash in so many meals and dishes. It’s super versatile and it doesn’t have a ton of flavor on it’s own. This makes it perfect as a substitute for pasta in your favorite dishes! If you need a few ideas of recipes I use spaghetti squash in, check out these recipes. And if you want to keep up with me on the daily, you can find me on Instagram @lillieeatsandtells

My favorite simple roasted spaghetti squash
The Best roasted spaghetti squash

Simple Roasted Spaghetti Squash

Spaghetti Squash is a staple in so many of my meals when I’m tracking my macros. If you haven’t roasted your own before, you’ll love how easy it is!
5 from 3 votes
Author Lillie
Course sides
Prep Time 5 minutes
Cook Time 25 minutes
Servings 3 servings
Calories 104 kcal


  • 1 large spaghetti squash 990 g after split and seeded
  • Olive Oil Spray 5 g
  • Salt and Pepper


  • Preheat the oven to 375°. 
  • Poke the spaghetti squash several times with a knife and microwave whole for 5 minutes. You can skip this step and roast longer, but I like to make the cutting easier, and speed up the roasting process.
  • Cut off the tougher end with the stem, and then cut the squash in half lengthwise. (You can also cut across the shorter axis if you prefer longer noodles.) Scoop out the seedy center. Place both pieces face up on a parchment-lined baking sheet. Spray with a mist of oil spray and sprinkle liberally with kosher salt and pepper. Flip them face down and roast for 20-25 minutes at 375°. If you skip the microwave, roast for about 45 minutes until slightly tender.
  • Flip them over right after you pull them out so they don’t continue to steam. Now they’re ready to pull into strands and top with whatever your heart desires!


MFP: Lillie Eats and Tells Simple Roasted Spaghetti Squash


Serving: 280g roasted squashCalories: 104kcalCarbohydrates: 21.3gProtein: 2.1gFat: 1.7gFiber: 4.3g
Keywords spaghetti squash, squash

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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Recipe Rating


  1. 5 stars

  2. My spaghetti squash has seeds. Should I clean those out first? I didn’t the first time because your recipe doesn’t mention it. But then I just got noodles full of seeds! Halp!

    1. Oh no! So sorry! Yes you remove seeds before you roast… i can’t believe i haven’t caught that i didn’t mention it. So sorry!

  3. Thank you, I have been wondering about this! Heading into summer I’m minimizing oven time – how long do you microwave it for if that was the only way you were going to cook it? Also I’m so grateful I found you, your blog, and your cookbooks. Your food has literally changed my life and made my macro journey so much easier. Thanks for all you do!

    1. 5 stars
      Took my 2 smaller spaghetti squash much longer to bake but still turned out great (equalling 900g like the recipe calls for). Also, couldn’t find this recipe on MFP but I still reference it whenever I make spaghetti squash since I like the microwave recommendation to scoop the seeds out. Thanks Lillie!