Learn how to make healthy, gluten-free, and low-carb spaghetti using spaghetti squash.
It’s easier and tastier than you might think!
Pasta alternatives that are lighter and healthier have been all the rage on Pinterest for some time now.
I don’t know about you, but I was SUPER skeptical. Pasta is pasta is pasta and nothing can replace it.
I know that spaghetti squash is a low-carb, gluten-free, possibly vegetarian, healthy alternative to pasta. But I love carbs …
After suggestions from my aunt, who served spaghetti squash to my notoriously-picky grandpa and he loved it, I decided to create this dish. It honestly does a pretty fantastic job of satisfying pasta carb cravings!
While I’ll always enjoy a hearty pasta meal, this deliciously lighter alternative is a lot of fun. I hope you enjoy it too!
How to Make Spaghetti Squash Spaghetti
How to Prepare Spaghetti Squash
- Place the spaghetti squash on a cutting board.
- Using the largest knife you have, carefully cut the squash lengthways. Take your time and go slow.
- Using a spoon, scoop out the seeds and membrane.
- Sprinkle the squash with olive oil, dried herbs, salt and pepper.
- Place cut side down on a baking sheet and roast in a 400°F oven for 30 to 40 minutes, or until fork tender. This may take longer if your squash is large.
Can I Make This Vegetarian?
Sure! Skip the meat and add mushrooms instead – or any vegetables you like!
What to Serve with Spaghetti Squash Spaghetti
This recipe is a full meal on its own, but if you like, try serving it with my Copycat Olive Garden Breadsticks or Red Lobster Homemade Cheesy Garlic Biscuits!
How to Store Leftovers
- This spaghetti squash is best enjoyed the day it’s made.
- Store separately in airtight containers for best results.
- The spaghetti squash “noodles” can be stored in an airtight container in the fridge for up to a week.
- The meat sauce will also keep for at least a couple of days refrigerated in an airtight container.
How to Reheat Spaghetti Squash Spaghetti
- Reheat the sauce by microwaving until heated through, or place in a saucepan over a medium-low heat until heated through.
- Reheat the squash in a 300°F oven until warmed through. Reheating in the oven will prevent mushy squash.
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For the squash:
-
1
whole spaghetti squash
-
1 to 2
tablespoons
olive oil
-
1
teaspoon
dried Italian herbs
-
Salt and freshly ground black pepper
For the sauce:
-
1
tablespoon
olive oil
-
2
cups
marinara or other pasta sauce,
jarred or homemade
-
3/4
pound
hot Italian turkey sausage,
casings removed
-
Grated parmesan cheese,
for serving, if desired
-
Preheat the oven to 400°F. With a large sharp knife, cut the spaghetti squash in half lengthwise and scoop out the seeds and membrane. Sprinkle the squash with olive oil, dried herbs, and salt and pepper to taste. Line a rimmed baking sheet or 9x13-inch dish with foil. Place the squash cut-side down in the baking dish. Cook for 30 to 40 minutes, or until fork tender.
-
Meanwhile, heat the oil in a large sauté pan. Add the turkey sausage and cook, breaking up into small pieces, until no more pink is showing. Add the sauce and stir until combined. Bring to a simmer then reduce to low heat and cook for at least 5 minutes, or up to 30 minutes.
-
Let the squash cool slightly then use the tines of the fork to scrape out the spaghetti strands of squash. Divide the squash among four plates and top with sauce. Sprinkle with Parmesan cheese.
You can also use chicken sausage, regular ground turkey or sausage, or ground beef for the sauce. Or, skip the meat and use mushrooms instead to make this vegetarian.
Make ahead: The spaghetti squash strands can be stored in an airtight container in the fridge for up to a week.
This post was originally published in 2014 and updated with additional recipe tips in 2022.
how would you reheat the precooked squash
Hi Joan! Feel free to reheat in the microwave, or you can reheat in the oven at 300°F until warm- that can actually help improve its texture if your squash ended up mushy. I hope that helps!
I had made a sauce that was so chunky and aromatic from the garlic and fresh basil. I used loads of veggies including onions, peppers, tomatoes and zucchini. Because my husband loves aeat sauce I used a pound of both ground sirloin and ground pork. After cooking the sauce I dig thru my pantry and was disappointed to find I was out of pasta. I had never used spaghetti squash as a substitute for pasta in spaghetti. But I had one because I make it as a side with steak or pork. I found your site and was delighted to see a recipe for exactly what I was attempting to make. I felt sure it would be good, but was blown away by how GREAT it was. Thank you for sharing your knowledge. I will continue to check back for more recipes as my husband and I like to be adventurace with our dinners.
So thrilled to hear that, I’ll be sure to share your rave review with Tessa 🙂 You had me drooling at the description of your sauce, yum!!
How do I print the recipe. I bought spaghetti squash already cut in strips not cooked. How do I cook it [email protected]. Thanks
Hi Lois, click the red printer button directly below the title where the recipe is located to print out the recipe 🙂 Please read the directions for instruction on how to cook it. Enjoy!
Now if you could make spaghetti squash as cost effective as past, perhaps more people might be inclined to eat healthier. Until then, this budget will continue with pasta.
The trade-off is that healthier foods require fewer trips to the doctor, less money spent on medicines to try to cure what ails us, not having to diet and exercise so strenuously in life. An ounce of prevention, in this case, healthy food, is better than a pound of cure, in this case, the risk of heart disease, diabetes, overweight, etc. My mom taught me early in life, beginning in the 60’s, before healthy foods were so popular, that eating well can prevent a host of troubles later in life. She was right.
What kind of turkey sausage did you use? Is it the breakfast type of sausage? What I found and used ended up being more of a hot dog texture.
What is the calorie count? Fat? And protein?
How many calories per serving
Yours looks so much better than the spaghetti squash I’ve made in the past! Mine was really, really mushy… I’m definitely pinning your method for later. 🙂
I love spaghetti squash! This looks so delish!
Being a less-mess is best-mess kind of gal, my super-easy way to make the squash is to poke a few holes in it (I use a pointy meat thermometer as a skewer) and microwave the whole squash for 10-12 minutes, let stand for 5 minutes so it steams and finishes cooking, and then cut open, scoop out the seeds, and fork out the squash strands. I use one of those knit oven gloves to hold the hot squash while I work with it. If you’re cooking for two, you can simply cut the squash in half, scoop out the seeds, fill the cavity with spaghetti sauce, and serve. It looks pretty cute.
I love spaghetti squash! Great how-to video, Tessa!