Cooking spaghetti squash in the oven is so easy, and my little microwave trick gets it roasted in just 20 to 25 minutes! You only need three ingredients, and you end up with tender, golden strands that aren’t mushy or watery. When I’m in a rush and just bulking up a recipe, I microwave my spaghetti squash instead. But when flavor matters, I always roast it. Then I pile it into all my favorite macro-friendly spaghetti squash recipes!
A Quick Look At The Recipe
- Recipe Name: Simple Roasted Spaghetti Squash
- Serves: 3 servings
- Calories: 104 cal
- Protein: 2.1g
- Fat: 1.7g
- Carbs: 21.3g
- Why You'll Love It: Spaghetti Squash is a staple in so many of my meals when I'm tracking my macros. If you haven't baked your own before, you'll love how easy it is!
Why I Make This All the Time
I know this barely needs a recipe, but sometimes the basics are helpful! Spaghetti squash is one of those things I like to have on hand at all times. It’s the easiest way to bulk up a meal without adding a lot of extra calories. Because big portions are too important to me!
If you follow my macro-friendly meal plans, you know I’m all about making one dinner work for the whole family. I’ll make regular noodles for everyone else and add spaghetti squash to my own bowl. Whatever works for you and your family!
My Top Tips Before You Make Spaghetti Squash in the Oven
- Poke holes first! Don’t skip this step. Spaghetti squash can explode in the microwave if the steam can’t escape.
- Microwave it for 5 minutes. It’s my favorite little cheat. The squash gets way easier to cut, and it cuts your oven time almost in half.
- Pick your noodle length. Cut across the short side for longer strands, or lengthwise for shorter ones.
- Flip it as soon as it comes out. Turn the halves cut side up right away so they don’t keep steaming. We don’t want mushy squash!
How to Cook Spaghetti Squash in the Oven
Step 1: Preheat and poke. Preheat your oven to 375°F. Poke the whole squash several times with a sharp knife.
Step 2: Microwave. Microwave the whole squash for 5 minutes. Careful, it’ll be hot when it comes out!
Step 3: Cut and scoop. Cut off the tough stem end, then cut the squash in half. Go across the short side for longer noodles, or lengthwise for shorter ones. Scoop out the seedy middle.
Step 4: Season. Place both halves cut side up on a parchment-lined baking sheet. Spray with a mist of oil and sprinkle liberally with kosher salt and pepper.
Step 5: Roast. Flip the halves cut side down and roast for 20 to 25 minutes, until slightly tender. If you skipped the microwave, roast for about 45 minutes.
Step 6: Flip and shred. Flip the halves cut side up as soon as you pull them out, so they stop steaming. Then use a fork to pull the squash into strands.
Ways to Use Spaghetti Squash
Besides pasta, I use spaghetti squash in casseroles, skillets, and baked dishes. Here are a few family favorites:
- Cozy and cheesy: My cottage cheese spaghetti squash marinara and this creamy cauliflower spaghetti squash casserole are perfect for fall.
- One-pan dinners: Toss it into this Cajun chicken spaghetti squash skillet or my spaghetti squash pad Thai.
- Squash boats: Keep the shells and stuff them! These quick taco spaghetti squash boats use leftover taco meat, so they come together fast.
Storage and Meal Prep
Store cooked spaghetti squash in an airtight container in the fridge for up to 5 days. I like to roast one on Sunday so it’s ready to toss into skillets and casseroles all week.
Spaghetti Squash in the Oven FAQs
Should spaghetti squash be cut side up or down in the oven?
I roast mine cut side down. That lets moisture drip away instead of pooling in the middle, and you get golden, caramelized edges. Just flip it cut side up as soon as it comes out of the oven so it stops steaming.
How long does it take to cook spaghetti squash in the oven?
With my microwave trick, it takes 20 to 25 minutes at 375°F. If you skip the microwave, plan on about 45 minutes. Bigger squash will need a little longer, so start checking a few minutes early.
How do you know when spaghetti squash is done?
It’s ready when a fork slides easily into the flesh and the strands pull away from the skin without much effort. You want it tender, not mushy, so don’t leave it in too long.
Why is my spaghetti squash watery?
Usually it’s either overcooked or it kept steaming after it came out of the oven. Roast it cut side down, pull it as soon as it’s tender, and flip it right away. If your strands are still a little wet, let them drain in a colander for a few minutes before using them.
Can you freeze cooked spaghetti squash?
Yes! Drain the cooked strands well first so they don’t turn mushy when they thaw. Then freeze them in an airtight bag or container for up to about 6 months. You can toss them right into a simmering sauce from frozen.
How do you count macros for spaghetti squash?
The nutrition in the recipe card is for a 280g serving of roasted squash, which is 104 calories, 21.3g carbs, 2.1g protein, 1.7g fat, and 4.3g fiber. For my full method on weighing and logging, check out my guide to weighing raw vs cooked food and entering a recipe in MyFitnessPal.
More Cozy Spaghetti Squash Dinners That Fit Your Macros
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Simple Roasted Spaghetti Squash
Ingredients
- 1 large spaghetti squash 990 g after split and seeded
- Olive Oil Spray 5 g
- Salt and Pepper
Instructions
- 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!
Notes
Nutrition
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Thank you for the recipe! Im curious how did you calculate macros for this ? I usually weigh vegetables raw, then cooked and create a recipe in my app but this one is tricky as we will be discarding shell. Any tips ?
Hiiii! Great question 😊 The nutrition on the card is for 280g of the cooked, shredded squash. That’s just the strands, no shell. So you can weigh your cooked squash on the scale and log it that way!! If you’re building your own version in your app, i’d weigh the squash raw (after seeding), roast it, then scoop out the strands and weigh just those. Put the squash in as your ingredient, then enter the cooked strand weight as the number of servings. Then you can log by the gram and it works no matter how much you eat. I walk through that same method with chicken in my weighing raw vs cooked guide here: https://lillieeatsandtells.com/my-macro-story/weighing-raw-vs-cooked-and-how-to-enter-a-recipe-in-my-fitness-pal/