Filed Under: Healthy | Main Dish | Pasta | Sauce | Vegetable | Videos

Spaghetti Squash Spaghetti

Recipe By Tessa Arias
November 27th, 2013

Learn how to make healthy, gluten-free, and low-carb spaghetti using spaghetti squash. It’s easier and tastier than you might think!

Yield: 4 servings

Learn how to make healthy, gluten-free, and low-carb spaghetti using spaghetti squash. It’s easier and tastier than you might think!
Spaghetti Squash Spaghetti - easy, gluten-free, and low carb!

Last month I asked my friends on Facebook what kind of videos they’d like to see for November and I had a few requests for a video on spaghetti squash. It was perfect timing, actually, because just a few days before that my aunt had texted me asking if I had ever made spaghetti squash before. I hadn’t, and she was about to make it for my grandpa who can be a little picky but is supposed to follow a healthy diet.

She texted me a few hours later after she had served up the squash and to my surprise, my grandpa apparently went back for seconds. That’s when I knew I needed to get with the times and try the stuff already. I mean, it’s floating all around Pinterest about how to use spaghetti squash as a low-carb, gluten-free, possibly vegetarian, healthy alternative to pasta. I don’t know about you but I was SUPER skeptical. Pasta is pasta is pasta and nothing can replace it. And yes, while I stand by the fact that nothing can replace pasta, spaghetti squash does do a pretty fantastic job of satisfying pasta carb cravings.

Recipe Rundown
Taste: The squash is slightly sweet but the savory, spicy, and acidic taste of the sauce balances that out beautifully.
Texture: Very satisfying, though not an exact replica of the texture of actual pasta. I was surprised by how each string of “spaghetti” from the squash had a substantial texture to it.
Ease: Super duper easy.
Appearance: Just like spaghetti!
Pros: Low-carb and gluten-free for those on special diets. Plus you’re getting an extra serving of vegetables!
Cons: None at all!
Would I make this again? Yes.

How to make
Spaghetti Squash Spaghetti

Yield: 4 servings
Learn how to make healthy, gluten-free, and low-carb spaghetti using spaghetti squash. It’s easier and tastier than you might think!


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


  1. 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 the 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.
  2. 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.
  3. Let the squash cool slightly then use the tines of the fork to scrape out the spaghetti strands of squash. Make ahead: The spaghetti squash strands can be stored in an airtight container in the fridge for up to a week.Divide the squash among four plate and top with sauce. Sprinkle with Parmesan cheese.

Recipe Notes

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.
Course: Main Course
Cuisine: Italian
Tessa Arias

About Tessa...

I share trusted baking recipes your friends will LOVE alongside insights into the science of sweets. I'm a professionally trained chef, cookbook author, and cookie queen. I love to write about all things sweet, carb-y, and homemade. I live in Phoenix, Arizona (hence the blog name!)

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Recipe Rating

  1. #
    Tieghan — November 27, 2013 at 6:27 am

    I love spaghetti squash! Great how-to video, Tessa!

  2. #
    knitbunnie — November 27, 2013 at 7:58 am

    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.

  3. #
    Jocelyn (Grandbaby Cakes) — November 27, 2013 at 8:39 am

    I love spaghetti squash! This looks so delish!

  4. #
    Diane @ Vintage Zest — November 27, 2013 at 8:53 am

    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. 🙂

  5. #
    Rendi — January 2, 2016 at 6:06 pm

    How many calories per serving

  6. #
    Allison — June 6, 2016 at 10:59 am

    What is the calorie count? Fat? And protein?

  7. #
    Daphne — August 5, 2019 at 6:40 pm

    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.

  8. #
    Thomas N Savidge — November 25, 2019 at 5:53 pm

    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.

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