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How to Make the Best Spaghetti Squash Noodles [6 Steps]

How To Make Spaghetti Squash Noodles

Spaghetti squash is a winter squash but can be found in many places throughout most spring months. Plus, squash makes the most perfect gluten-free noodle substitute.

They’re packed full of nutrients, can taste like authentic noodles when cooked properly, and are oh-so-yummy.

These spaghetti squash noodles are one of my favorite healthy recipes because they are gluten-free, low-carb, and low in cholesterol.

Let’s take a look at why these noodles are so handy, plus step-by-step instructions for getting them right.

Why I Love Spaghetti Squash Noodles

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 spaghetti squash noodles are prepared correctly, they have the texture of noodles with a healthy dose of veggie goodness. (Win!) Just make sure to avoid them getting soggy. Yes, al dente squash noodles are possible.

How to Make Spaghetti Squash Noodles Tutorial Elizabeth Rider

Benefits of Using Spaghetti Squash vs. Conventional Noodles

One of the most significant benefits of using spaghetti squash over conventional noodles is that squash is so much healthier.

By making your own noodles, you can customize them to your personal meal plan, whether you are on a diet like keto or simply eat clean to fuel your body.

Plus, spaghetti squash is loaded with vitamins, minerals, antioxidants, and fiber. (Double win!) Expect a decent punch of vitamin A, vitamin C, and tons of good minerals.

Tips for Making the Best Spaghetti Squash Noodles

Just as with cooking anything, there is an art to making the perfect spaghetti squash noodles (and no—it’s not hard at all).

There are a few different methods for cooking spaghetti squash. I prefer cooking my spaghetti 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.

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.

When you’re picking out ingredients for this meal, look for a firm, blemish-free squash and store it on the counter out of direct sunlight. It will keep on your counter for a few weeks up to a month, depending on when it was harvested.

There’s no “wrong” size spaghetti squash for noodles; just pick the one that matches your preferred serving size.

Bolognese Sauce Spaghetti Squash

How to Make Spaghetti Squash Noodles

Step 1: Preheat the Oven to 400°F

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.

 Spaghetti Squash Noodles

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 Spaghetti 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.

Spaghetti Squash Noodles

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.

Make Spaghetti Squash Noodles

How to Eat Spaghetti Squash Noodles

These spaghetti squash noodles make the perfect dinner entree or side dish. I love making chicken with spaghetti squash noodles on the side when I’m not in the pasta mood.

I typically toss my spaghetti squash noodles with any pasta sauce or just a dash of extra virgin olive oil and kosher salt and black pepper. I also love them with marinara sauce or my favorite vegan pesto recipe.

For an extra touch of garlic, saute 1-2 minced garlic cloves with a dash of olive oil over low-to-medium heat until the garlic is fragrant and slightly golden.

Mix your noodles and sauteed garlic in a large skillet.

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.

I always serve the noodles hot or warm. Store in an airtight glass container in the refrigerator for up to 2 days.

Other Kinds of Veggie and Squash Noodles

The possibilities for squash recipes with these noodles are virtually endless. But spaghetti squash noodles aren’t the only noodle substitute you can try.

Some ideas for other healthy noodles include:

  • Butternut Squash Noodles
  • Acorn Squash Noodles
  • Honeynut Squash Noodles
  • Zucchini Noodles (aka Zoodles)
  • Sweet Potato Noodles (I know, these are not squash—but they still make for delicious noodles)

Another benefit of using veggies and squash for noodles is their natural low carbohydrate content and high vitamin and mineral count (think potassium, calcium, and manganese).

Have You Made Squash Noodles?

Let me know in the comments below if you have any squash noodles. They are one of my absolute faves, and I hope you love them as much as I do. If you try and love this recipe for spaghetti squash noodles, make sure to leave a 5-star rating.

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How To Make Spaghetti Squash Noodles

How To Make Spaghetti Squash Noodles (Step-By-Step Tutorial)

  • Author: Elizabeth Rider
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 mins
  • Yield: 8 servings 1x
  • Category: Side
  • Method: Roast
  • Cuisine: Healthy


Ditch the traditional pasta noodles—they’re high in empty calories without much to say in the nutrients department. Instead, make the perfect spaghetti squash noodles.



  • 1 spaghetti squash
  • 1 teaspoon extra virgin olive oil
  • sea salt and pepper, to taste (optional)


  1. Preheat the oven to 400°F. Optional: Line a baking sheet with parchment paper for easy cleanup.
  2. 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. 
  3. Next, slice the squash in half lengthwise. Use the largest knife you have and go slow; it might take a few minutes.
  4. Using a spoon, scrape out all of the seeds and stringy flesh. 
  5. Brush the cut flesh of the spaghetti squash with a little extra virgin olive oil and place the cut side down on the foil-lined baking sheet. You can add one or more tablespoons to the baking sheet to retain moisture in very dry climates.
  6. Roast 30-40 minutes until the flesh is fork-tender and completely cooked through. 
  7. Let rest for at least 15 minutes or until it’s cool enough to handle. 
  8. Using a fork, start at one end and scrape the “noodles” out lengthwise.
  9. Toss with any sauce (marinara or pesto are delicious!) or just a dash of extra virgin olive oil and salt and pepper.
  10. Serve hot or warm.
  11. Store in an airtight glass container in the refrigerator for up to two days.


  • Calories: 111

Keywords: How To Make Spaghetti Squash Noodles, Spaghetti Squash Noodles, Spaghetti Squash, Tutorial

See this recipe in action: You can watch a full demonstration of how to make spaghetti squash noodles in Series 1 of Elizabeth Eats.


Other Recipes You’ll Love:

Spring Chili Soup with Zucchini & Carrot Noodles

Healthy Fried Rice Recipe (It’s Easy!)

Lemony Summer Pesto

how to make spaghetti squash noodles tutorial

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  1. Deb Souza says:

    Super Easy!!!!!!!
    I made this tonight and OMG! It was super easy and I got a lot more out of 1 squash then the little overpriced frozen bag I used to buy. Thank you so much for this recipe. Amazing. Will make this weekly.

  2. Nichole says:

    I have tried several different “pasta” noodles and this by far is the absolute best (if you can’t have the real thing)! I was skeptical because c’mon it’s a veggie, but I was so wrong!

  3. redwap says:

    Curious, how do I keep it from coming out crunchy? I ve been roasting it for well over an hour but it s still just really crunchy. I ve never worked with spaghetti squash before so I m wondering if that s just how it is, or if I m doing something wrong.

  4. Tracey says:

    I made this and the noodles taste amazing alone. However, when I put them in spaghetti sauce they taste a little crunchy. How can I fix this?

    • Hi Tracey, hmmm, the spaghetti squash noodles will always have some “bite” to them, but they shouldn’t be crunchy. You may have not roasted it long enough before pulling out the noodles. Perhaps try to cook it longer next time until the middle of the squash is very soft. ~E

  5. Barza Afzal says:

    Can i make it using butternut squash?

  6. Jenny perry says:

    Great recipe Elizabeth the oven method is delicious found my substitute for noodles thank you!!

  7. paula says:

    Is this good with spaghetti sauce?

  8. Rhonda Hodgson Fliss says:

    Thank you, I have been frustrated with the changes I have to make in our

  9. PamMktgNut says:

    Thanks so much. First time trying this. Doing the 21 day fix.

  10. MRL says:

    This made me cry! As pasta noodles are currently a no-no for me, so I searched for this. Thank you so much! 🙂 I will be doing this tomorrow as I am craving for some chicken pesto pasta. Do you think it’ll taste good? 🙂

  11. JaLeesa Gibbs says:

    At what temperature do you roast it?

  12. Verde Fisher says:

    Thank you so much. I am making this now. Squash is roasting. I’m trying to cut out grains. This was very well presented and easy to

  13. Kate Shearer says:

    Hi- can you make ahead and freeze?

  14. Katie/Maple Grove says:

    Wonderful! I just gave up grains and was wondering how to do this. Perfect timing! Thank you for sharing

  15. Sinead O'Connor says:

    Great recipe Elizabeth, thank you. It is a lovely vegetable and that is a really nice way to cook it. Will try it this evening.

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I’m Elizabeth

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