Cooking Diaries · food

How to Cook Spaghetti Squash

In the slew of many squashes out there, I’ll talk about one… the spaghetti squash. I remember first encountering this autumn veggie during my college days. One of my classes was a presentation class and we had to teach, educate, and present our topics to the class. Someone brought in spaghetti squash, I was like, “Hey now, what is this?” It was interesting.

Years later, spaghetti squash is now in almost all food as the trend for low-

Data derived from USDA Food Composition Database

er carbohydrate continues in the body building and weight loss industry due to its nutrient content of low calories and carbs. According to the United States Department of Agriculture’s Food Composition Database, for approximately 2/3 cup of cooked spaghetti squash (roughly 103g) there is about 28 calories, 0 g fat, 7 g carbs, 1 gm protein, and 1.4 g of fiber. This vegetable isn’t that nutrient dense. This food item is mainly a filler upper and people are following the trend for its low calorie content. Of course the more you eat the higher fiber content you’ll consume which helps with bowel movements. So if you eat 3 servings = approximately 2 cups of this stuff, this food item becomes a good source of fiber with 4.2 g of dietary fiber. I’ve included an image to showcase the nutrition facts on this stuff. I know, I know… so many decimal points. I figured I would be exact instead of rounding up and down the numbers like actual nutrition facts on packages will do and just follow the USDA’s measurements without fluffing up the numbers.

Spaghetti squash is actually easy to prepare.


  1. Spaghetti Squash


  1. Preheat oven 375°F.
  2. Wash outer skin, dry, cut in half.
  3. Brush oil on inside and outside of the spaghetti squash.
  4. Place halves on baking sheet flat side down.
  5. Place in oven for approximately 45 to 60 minutes. For me I can tell when I start smelling the aroma of spaghetti squash in the air.
  6. Once cooled or when you would like (be careful it’s hot), fork the spaghetti squash as my instragram shows. You will see the fibers just fall apart forming spaghetti-like strands.

Voila, you’re done. So easy right?

Here are some other people taking spaghetti squash to another level.

This is from Tastemade! I would definitely make this one, anything in an oven is easy peasy!


This instagrammer seems to be making bolognese or something but it looks good!

Tonight's dinner 😍👌🏻spaghetti squash (0 SmartPoints) mixed with 1/4 cup @Aldiusa Jalfrezi sauce (2 SmartPoints), topped with 3 ounces lean ground turkey (3 SmartPoints), 3/4 ounces roasted Bombay chickpeas (2 SmartPoints) and 12 pistachios chopped (1 SmartPoint). I love using spaghetti squash so that I can spend all my points on my toppings instead of the pasta! . . . #dinner #jalfrezi #spaghettisquash #bombayspice #creativelosing #ww #weightwatchers #wwsisterhood #iusedtobefat #fattofitjourney #weightlossjourney #fattofit #weightlossgoals #weightlosssupport #beyondthescale #wwcommunity #wwfooddiary #weightloss #fitfam #fitspo #wwinspiration #healthy #recipes #wwmafia #wwfamily #wwigfamily #smartpoints #healthyliving

A post shared by Jamie 🌟 WW Ambassador (@creativelosing) on

And… TheFreshBeet seems to have utilized the spaghetti squash as a boat for all the goodies you can put into it. It’s like using a bell pepper or other vegetable you can hollow out to make your own delicious one pot (or in this case vegetable) wonders.

Well, if you make spaghetti squash it’ll be nice to see how you guys incorporate it into your kitchens. Happy cooking!


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