This tutorial and recipe will teach you how to cook spaghetti squash noodles that turn out perfect every time!
You can watch the tutorial video on this page, check out the photo tutorial below, or print this recipe at the bottom of this post.
Spaghetti squash is a winter squash but can be found in many places throughout most spring months. They’re packed full of nutrients, can taste like authentic noodles when cooked properly, and are oh-so-yummy.
Spaghetti squash makes the most perfect gluten-free noodle substitute. This is one of my favorite healthy swap recipes because it's naturally gluten-free, low-carb, and high in fiber.
Let’s take a look at why these noodles are so handy, plus step-by-step instructions for getting spaghetti squash noodles exactly right.
The Perfect Healthy Swap
Noodles that aren’t noodles?! Spaghetti squash noodles are simply amazing. I love to sub any noodles in a pasta recipe for spaghetti squash noodles.
When they are prepared correctly, they have the texture of noodles with a healthy dose of veggie goodness. (Win!) Just make sure to avoid them getting too soggy.
Benefits of Using Spaghetti Squash for Noodles
One of the most significant benefits of using spaghetti squash over conventional noodles is that it is so much healthier.
Squash is a vegetable, so you're eating a big portion of veggies instead of the processed flour that traditional noodles contain.
It's also loaded with vitamins, minerals, antioxidants, and fiber. (Double win!) Expect a decent punch of vitamin A, vitamin C, and tons of good minerals.
Tip: Watch the video on this page to see the full tutorial if you prefer to watch instead of read.
There are a few different methods for cooking squash. I prefer cooking my squash in the oven, as it retains the best flavor. There’s still debate about whether or not the microwave zaps nutrients (I think it might). Regardless, roasting your spaghetti squash in the oven will always yield a better flavor and texture.
Tips for Making the Best Spaghetti Squash Noodles (Photo Tutorial)
The only slightly tricky part of turning your spaghetti squash into delicious noodles is getting your knife through it.
Use a large, sharp kitchen knife to cut your squash. Just be patient and (carefully) put some muscle into it and slice it the long way.
How to Cook Spaghetti Squash Noodles
Step 1: Preheat the Oven to 400°F (204° C)
Optional: Line a baking sheet with parchment paper for easy cleanup.
Step 2: Slice an Inch Off the Top and Bottom of the Spaghetti Squash, Then Slice Down the Middle
Some people leave the top on, but at least slice off the bottom to make it stable when you cut it lengthwise. Next, slice the squash in half lengthwise.
Use the largest knife you have and go slow. It might take a few minutes, but safety is always better than an accident.
Step 3: Using a Spoon, Scrape Out All of the Seeds and Flesh
Most of the time, I discard the internal seeds and stringy parts. But if you have time, separate and rinse the seeds, then roast them for 15 minutes just like you would pumpkin seeds for an extra treat. It is so yummy.
Step 4: Brush the Inside of the Squash with Olive Oil
Brush the cut flesh of the spaghetti squash with a bit of extra virgin olive oil and place the cut side of the squash down on the foil-lined baking sheet.
Pro tip: In arid climates, you can add one or more tablespoons to the baking sheet if needed to retain moisture. I typically don’t do this because I find it can make the noodles too wet, but in a very dry climate, this might help.
Step 5: Roast the Spaghetti Squash for 30-40 Minutes Until the Flesh is Fork-Tender
Roast until it’s thoroughly cooked, meaning you can pierce the inside flesh with a fork, and it easily goes through (the outside will remain tough).
Step 6: Let it Cool, Then Scrape Out Your Spaghetti Squash Noodles
Let the squash rest for at least 15 minutes or until it’s cool enough to handle. Using a fork, start at one end and scrape the “noodles” out lengthwise.
Voila! Easy, fresh squash noodles.
Spaghett Squash Recipes:
- Spaghetti Squash Bolognese: Serve them with my Weeknight Bolognese—this is one of our favorite weeknight meals!
- Spaghetti Squash Noodles with Pesto: another favorite, check out my Spaghetti Squash Noodles with Pesto video at the bottom of this post to see how
- Buttery Squash Noodles: toss your noodles with a little butter (or vegan butter) and salt & pepper—yum
- 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.
These spaghetti squash noodles make the perfect dinner entree or side dish.
I always serve the noodles hot or warm. Store in an airtight glass container in the refrigerator for up to 3 days.Print
Once you learn how to make spaghetti squash noodles that turn out perfect every time, you'll want them over and over again. We love it with our Weeknight Bolognese! If you like this recipe, please leave a star rating in the comments below to help other readers in our community.
- 1 spaghetti squash
- 1-2 teaspoons extra virgin olive oil
- sea salt and pepper, to taste (optional)
- Preheat the oven to 400°F (204° C) . Optional: Line a baking sheet with parchment paper for easy cleanup.
- Slice the top inch and bottom inch off the spaghetti squash. Some people leave the top on, but at least slice off the bottom to make it stable when you cut it lengthwise.
- Next, slice the squash in half lengthwise. Use the largest knife you have and go slow to ensure safety.
- Using a spoon, scrape out all of the seeds and middle stringy flesh. Discard or compost it. OR, you can roast the seeds for a snack just like you'd roast pumpkin seeds.
- Brush the cut flesh of the spaghetti squash with a little extra virgin olive oil and place the cut side down on the parchment-lined baking sheet. You can add 1-2 tablespoons of water to the baking sheet to retain moisture in very dry climates.
- Roast 30-40 minutes until the flesh is fork-tender and completely cooked through.
- Let rest for at least 15 minutes or until it's cool enough to handle.
- Using a fork, start at one end and scrape the "noodles" out lengthwise.
- Toss with any sauce (marinara or pesto are delicious!) or just a dash of extra virgin olive oil and salt and pepper.
- Serve hot or warm. Store in an airtight glass container in the refrigerator for up to 3 days.
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