How to Make Spaghetti Squash Noodles

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I'm a Certified Health Coach, longtime blogger, and host of The Elizabeth Rider Show. In addition to writing recipes (I love to eat!), I believe that embracing your personal evolution and taking responsibility for your happiness are the keys to living a fulfilling life.


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How To Make Spaghetti Squash Noodles

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.

how to make spaghetti squash noodles tutorial

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.

Spaghetti Squash and knife


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.

Spaghetti Squash on cutting board

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.

Make Spaghetti 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.
Bolognese Sauce with Squash

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.

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How To Make Spaghetti Squash Noodles

How To Make Spaghetti Squash Noodles

  • 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


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
  • 12 teaspoons extra virgin olive oil
  • sea salt and pepper, to taste (optional)


  1. Preheat the oven to 400°F (204° C) . 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 to ensure safety.
  4. 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. 
  5. 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.
  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. Store in an airtight glass container in the refrigerator for up to 3 days.
YouTube video

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


Other Recipes You’ll Love:

Spring Chili Soup with Zucchini & Carrot Noodles

Healthy Fried Rice Recipe (It’s Easy!)

Lemony Summer Pesto

Read the Comments +

  1. Annie says:

    Haven’t tried the recipe. How long are the noodles? Do they really work? Can you twirl them? Thank you!

  2. Annie says:

    Haven’t tried this yet, but I have a question. Do the noodles taste the same as regular noodles? And what is the texture like? I’m trying to find something that has the same taste and texture. Thank you!!

  3. Celia Spivack says:

    If you have already made the noodles, you can try cooking them more in the sauce to make them softer. Don’t overdo that because you don’t want a mushy texture.

  4. Dee says:

    Will be making the “noodles” and making a KUGEL with the squash instead of pasta. Why not??

  5. Julia says:

    Will it still work out if I roast the squash, allow it to cool completely and then scrape the noodles out? I’m trying to work this into a quick weeknight dinner where I can roast ahead of time.

  6. 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.

  7. 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!

  8. 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.

    • Celia says:

      You may have used a very large squash that needs more cooking time or your oven temperature could be inaccurate. Use an oven thermometer to confirm you are baking at 400 degrees.

  9. 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

  10. Barza Afzal says:

    Can i make it using butternut squash?

  11. Jenny perry says:

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

  12. paula says:

    Is this good with spaghetti sauce?

  13. Rhonda Hodgson Fliss says:

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

  14. PamMktgNut says:

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

  15. 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? 🙂

  16. JaLeesa Gibbs says:

    At what temperature do you roast it?

  17. 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

  18. Kate Shearer says:

    Hi- can you make ahead and freeze?

  19. Katie/Maple Grove says:

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

  20. 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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Hi, I'm Elizabeth

I'm a strong believer that life is too short to settle for anything less than living your best life. 

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