If you’ve ever wondered how to turn spaghetti squash into perfect noodle-like strands, you’re in the right place! Spaghetti squash is a type of winter squash that becomes long, noodle-like strands when it’s cooked. When it’s roasted correctly, the noodles are tender, slightly sweet, and make the perfect base for your favorite sauces.

All you need is one squash, a little olive oil, and salt and pepper. Cut the squash in half lengthwise, scoop out the seeds, brush the cut sides with olive oil and roast cut side down at 400°F for about 40 minutes, until fork-tender. Let it cool for 15 minutes, then scrape out the strands with a fork.

It’s also a fun way to get more vegetables on your plate, especially if you’re cooking for picky eaters. We love to use it as the base of an easy 30-Minute Weeknight Bolognese Sauce. Watch the quick video, scroll through the step-by-step photos, or grab the printable recipe card at the bottom.

Why You’ll Love Spaghetti Squash Noodles

• Naturally gluten-free: An easy swap for anyone avoiding wheat.
• Low in calories & carbs: A lighter choice that still satisfies.
• Nutrient-dense: Provides fiber, vitamin A, vitamin C, potassium, and antioxidants.
• Versatile: Works with meat sauce, marinara, pesto, butter, or any sauce you love.
• Hands-off cooking: Once it’s in the oven, you don’t have to touch it until it’s done.

What You Need

• 1 spaghetti squash
• 1 to 2 teaspoons extra virgin olive oil
• Sea salt and black pepper, to taste (optional)
• A large, sharp knife and a rimmed baking sheet lined with parchment paper

Ingredient Notes

Spaghetti Squash

Look for a squash that’s firm, pale yellow, and heavy for its size, with no soft spots or cracks. One spaghetti squash makes about 4 servings of noodles. A bigger squash will need the full roasting time, and a small one may be done a little early.

Olive Oil, Salt and Pepper

Just a teaspoon or two of extra virgin olive oil brushed on the cut sides helps the squash roast instead of steam. Salt and pepper are optional at this point, since you can season the noodles once they’re tossed with sauce.

How to Cook Spaghetti Squash Noodles

Step 1: Preheat the Oven to 400°F (204°C)

Heat your oven to 400°F (204°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat for easy cleanup.

Step 2: Trim the Ends, Then Slice the Squash in Half Lengthwise

Cut about 1 inch off both ends of the squash (the stem end and bottom) so it sits flat. Then, using a large, sharp knife, carefully slice the squash in half lengthwise. Cutting can be the hardest part, so go slowly and make sure the squash is stable.

Remember to use the biggest knife you have and proceed slowly. It may take a few minutes, but prioritizing safety is always better than risking an accident.

Step 3: Scoop Out the Seeds and Stringy Bits

Use a spoon to scrape out the seeds and stringy bits. (Save the seeds if you’d like to roast them later for a snack, just like pumpkin seeds.)

Step 4: Brush with Olive Oil and Place Cut Side Down

Brush the cut side of the squash halves with a little olive oil. Place them cut side down on your prepared baking sheet.

If you live in a very dry climate, you can add a tablespoon or two of water to the baking sheet to keep the squash from drying out. I typically don’t do this because I find it can make the noodles too wet.

Step 5: Roast Until the Flesh Is Fork-Tender

Roast for about 40 minutes, until the flesh is fork-tender. Start checking a small squash at 30 minutes. The outside will still be firm, but the inside should easily shred into strands.

Step 6: Let It Cool, Then Scrape Out Your Noodles

Let the squash cool for about 15 minutes, until you can handle it. Use a fork to scrape the inside lengthwise, and you’ll see noodle-like strands form.

That’s it! Fresh, golden spaghetti squash noodles ready to serve. See the full recipe in the printable recipe card below.

How to Serve Spaghetti Squash Noodles

• Spaghetti Squash Bolognese: Serve them with my Weeknight Bolognese. This is one of our favorite weeknight meals!
• Spaghetti Squash Noodles with Pesto: Another favorite. Toss the warm noodles with a few spoonfuls of my Vegan Basil Pesto.
• Buttery Squash Noodles: Toss your noodles with a little butter (or vegan butter) and salt & pepper. Yum!
• Add a protein: Spaghetti squash is light, so serve it next to my Oven Baked Chicken Breasts or Easy Salmon to make it a full meal.
• Choose your own adventure: You can put just about any sauce you like over spaghetti squash noodles, it’s that easy. You can also top these with a sprinkle of Parmesan cheese like any regular pasta or add a dash of red pepper for a kick.

Storage, Freezing & Reheating

• Fridge: Store cooked noodles in an airtight glass container in the fridge for up to 3 days. Roasting a squash ahead makes weeknight dinners even faster.
• Reheat: Warm the noodles gently in a skillet over medium heat or in the microwave.
• Freeze: The noodles can be frozen for up to 2 months, but they get watery when thawed (see the FAQs below).

Print

Spaghetti Squash FAQs

How long do you bake spaghetti squash at 400°F?

About 40 minutes for squash halves, cut side down. Start checking a small squash at 30 minutes. It’s done when a fork slides in easily and the strands pull away from the skin.

How do I know when the squash is done?

The flesh should be tender when pierced with a fork and easily pull into noodle-like strands.

How do I make spaghetti squash easier to cut?

Pierce it a few times with a fork and microwave it whole for 5 to 7 minutes to soften the skin. Then trim off the ends so it sits flat on your cutting board, and use the biggest, sharpest knife you have.

Should I roast spaghetti squash whole or cut in half?

Cut it in half. Roasting squash halves cut side down gives the best texture and caramelization, and the noodles are much easier to scrape out.

How do I keep spaghetti squash noodles from getting watery?

Roast it cut side down without water in the pan (unless you live somewhere very dry), and don’t overcook it. If the strands still look wet, let them sit in a colander for a few minutes or blot them with a clean kitchen towel before you add your sauce.

Can I freeze spaghetti squash noodles?

You can, but they tend to get watery when thawed. If freezing, press out excess moisture first, then store in freezer-safe bags for up to 2 months.

Is spaghetti squash healthier than pasta?

It’s a lot lower in calories and carbs than regular pasta, and it counts as a serving of vegetables. It isn’t an exact swap, though. It’s softer than pasta and has very little protein, so I think of it as a lighter base for a hearty sauce.

How much protein is in spaghetti squash?

Spaghetti squash is not a high-protein food (about 1 gram per cup). To make it a balanced meal, pair it with a protein source like chicken, beans, or ground turkey.

Love winter squash? Try my Roasted Acorn Squash, Roasted Butternut Squash or Delicata Squash Salad next. For another veggie noodle, try my Zucchini Noodles with Avocado Pesto.

If you make these spaghetti squash noodles, let me know how you served them and leave a star rating in the comments! Cheers!