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    Salted Plains » Recipes » Vegan

    How to Cook Spaghetti Squash Whole

    Published: Mar 30, 2023 by Tessa · This post may contain affiliate links · Leave a Comment

    Jump to Recipe Print Recipe

    Spaghetti squash is nutritious and easy to prepare. Learn how to cook spaghetti squash whole in the oven!

    Squash noodles in a glass bowl.

    There are different ways to cooking spaghetti squash but this whole squash oven method is the easiest way to get those fork-tender strands.

    Why you'll love this recipe

    • Spaghetti-like strands are great low-carb pasta alternative
    • An easy way to cook the large veggie - no need to battle slicing the tough skin
    • Can be used in a variety of healthy recipes

    Ingredients

    Here are a few quick notes about the ingredients in this recipe. You can see a complete list of ingredients and instructions in the recipe card below.

    A large yellow squash on a marble surface.

    Spaghetti squash - One whole raw squash is all you need! The size will dictate cook time as well as the amount yielded.

    Large ones yield about 7-8 cups of squash tendrils while medium ones can yield about 4-6 cups.

    Step-by-step instructions

    Before you start: Preheat the oven to 375 degrees Fahrenheit. Line a rectangular baking dish roasting pan with foil or parchment paper.

    A squash being pierced with a sharp knife.
    A squash in a foil-lined casserole dish.

    Step 1: Pierce the uncooked squash all over with a sharp knife.

    Step 2: Place whole squash in the prepared roasting pan or baking dish and bake for 45-60 min. Flip halfway through baking.

    Baked squash cut in half in a casserole dish.
    Squash half that has been shredded into noodles.

    Step 3: Allow to rest for 10 minutes. Then transfer to a cutting board and slice in half lengthwise (wearing pot holders if needed).

    Step 4: Scoop out the seeds from the squash halves and then use the tines of a fork to pull strands of the flesh apart.

    Tips

    • Use a roasting pan or baking dish that has higher sides than a rimmed baking sheet.
    • Be careful when flipping it midway through cooking. Using oven mitts is highly recommended! The outer shell will begin to soften as it cooks.
    • Cooking time will vary based on the size of your squash. 

    Equipment

    To roast, you'll need a couple of key pieces of equipment.

    Sharp chef's knife - This is key for making slits on the outside skin but also when cutting it in half.

    Roasting pan or rectangular baking dish - I prefer to use this over a baking sheet. The weight and round shape of this veggie can make it a bit unwieldy. With higher sides and a more sturdy dish, it is easier to get it in and out of the oven.

    Serving suggestions

    This cooking method is great for meal prep. Refrigerate cooked squash and use it later in the week.

    • Top the spaghetti noodles with your favorite sauce like Alfredo sauce, your favorite pasta sauce, red sauce, pesto, or roasted pepper sauce.
    • Use the noodles in an easy and hearty soup.
    A fork with squash noodles.

    FAQs

    Can you cook spaghetti squash ahead of time?

    Yes! This is to use when meal prepping. Cook and refrigerate in an airtight container.

    Is spaghetti squash keto?

    Yes! It is keto and works well on a keto diet.

    Can you eat spaghetti squash seeds?

    Yes! You can eat the seeds. The seeds are nutritious and you can roast them just as you would pumpkin seeds.

    📖 Recipe

    Yellow veggie noodles in a glass bowl.

    How to Cook Spaghetti Squash Whole

    Spaghetti squash is nutritious and easy to prepare. Learn how to cook it whole in the oven!
    5 from 1 vote
    Print Pin Rate Save Saved!
    Course: Main Course, Side Dish
    Cuisine: American
    Diet: Gluten Free, Vegan, Vegetarian
    Prep Time: 5 minutes minutes
    Cook Time: 45 minutes minutes
    Total Time: 50 minutes minutes
    Servings: 8
    Calories: 37kcal
    Author: Tessa

    Ingredients

    • 1 large raw spaghetti squash

    Instructions

    • Preheat the oven to 375 degrees Fahrenheit. Line a roasting pan or rectangular baking dish with foil or parchment paper. Pierce the uncooked squash all over with a sharp knife.
    • Place whole squash in the prepared roasting pan or baking dish and bake for 45-60 min. Carefully flip halfway through baking.
    • Allow it to rest for 10 minutes. Then transfer to a cutting board and slice in half lengthwise (wearing pot holders if needed).
    • Scoop out the seeds from each half and then use the tines of a fork to pull strands of the flesh apart.
      Store in an airtight container in the refrigerator for 3-4 days.

    Notes

    • Use a roasting pan or baking dish that has higher sides than a rimmed baking sheet.
    • Be careful when flipping midway through cooking. Using oven mitts is highly recommended! The outer shell will begin to soften as it cooks.
    • Cooking time will vary based on the size of your squash. Large ones yield about 7-8 cups of tendrils/noodles while medium ones can yield about 4-6 cups.

    Nutrition

    Serving: 1cup | Calories: 37kcal | Carbohydrates: 8g | Protein: 1g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.1g | Sodium: 21mg | Potassium: 130mg | Fiber: 2g | Sugar: 3g | Vitamin A: 145IU | Vitamin C: 3mg | Calcium: 28mg | Iron: 0.4mg
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    Hi, I'm Tessa! I create gluten-free, real food recipes that are approachable and delicious.

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