How to Make Spaghetti Squash Noodles

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How To Make Spaghetti Squash Noodles

This tutorial and recipe will show you how to prepare spaghetti squash noodles that turn out perfectly every time!

You have three options: watch the tutorial video on this page, follow the photo tutorial below, or print the recipe at the bottom of this post.

Spaghetti squash is a type of winter squash that can be found in many places throughout most spring months. Not only are they packed with nutrients, but when cooked properly, they can taste just like authentic noodles and are absolutely delicious.

Spaghetti squash is an excellent gluten-free substitute for traditional noodles. It’s one of my favorite healthy swap recipes because it’s naturally gluten-free, low-carb, and high in fiber.

Now let’s dive into why these noodles are so convenient and learn step-by-step instructions for cooking spaghetti squash noodles to perfection.

how to make spaghetti squash noodles tutorial

Benefits of Using Spaghetti Squash for Noodles

One of the main advantages of using spaghetti squash instead of regular noodles is that it is a much healthier option. By choosing squash, you’re replacing processed flour with a generous serving of vegetables.

Not only is spaghetti squash packed with vitamins, minerals, antioxidants, and fiber, but it also provides a double win in terms of nutrition. You can expect a good amount of vitamin A, vitamin C, and various beneficial minerals.

If you prefer watching rather than reading, check out the video on this page for a full tutorial on cooking spaghetti squash.

There are several ways to cook squash, but personally, I find that baking it in the oven retains the best flavor. While there is ongoing debate about whether microwaving zaps nutrients (I think it might), roasting your spaghetti squash in the oven will always result in superior taste and texture.

How to Cook Spaghetti Squash Noodles

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

Optional: Line a baking sheet with parchment paper (not wax paper) or a silicone baking sheet for easy cleanup.

Step 2: Slice an Inch Off the Top and Bottom of the Spaghetti Squash, Then Slice Down the Middle

To transform your spaghetti squash into tasty noodles, the only slightly challenging part is cutting through it.

Grab a large, sharp kitchen knife and take your time. Apply some strength and carefully slice the squash lengthwise. While some people prefer leaving the top intact, it’s advisable to remove the bottom so that it remains stable during the cutting process.

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.

Spaghetti Squash and knife


Step 3: Using a Spoon, Scrape Out All of the Seeds and Flesh

When I’m preparing this dish, I usually remove the seeds and stringy parts. However, if you have a bit of extra time, you can choose to separate and wash the seeds.

After that, you can roast them for about 15 minutes, similar to how you would prepare pumpkin seeds. It adds a delightful twist to the dish and makes it even more delicious!

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

Spaghetti 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

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  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.

Hi, I'm Elizabeth

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