How to prepare a Spaghetti Squash (Oven & Microwave instructions)

The Spaghetti Squash is one of the most amazing vegetarian foods. I remember when I first heard about them (which was only a couple of years ago), I thought it was so cool how the inside is stringy and noodley. It has a rather neutral, yet buttery flavour and already tastes good plain. Adding different spices and sauces to it makes it just as appetizing as wheat pasta.

Aside from it being delicious, it only has approximately 25 calories per 1/2 cup, compared to cooked wheat pasta, which has approximately 110 per 1/2 cup. Even if you’re not concerned about the calories, I urge you t o try it if you haven’t. 🙂

Baking Spaghetti Squash:
Preheat oven to 400F
Cut Squash in half, remove seeds and place face down on a baking sheet covered in parchment paper.
Bake for an hour.
Remove from oven and allow to cool down a bit. Wear oven mits if still hot and remove the inside of a squash into a bowl with a fork.

Microwaving Spaghetti Squash:

Don’t cut the squash in half with this method. Pierce the squash with a knife or fork to create holes for steam to release out of.
Place the squash in a microwave-safe dish and cook on high for 20 minutes (monitor the cooking time as microwaves have different temperatures)
Allow the spaghetti squash to cool so that you can handle it without burning yourself.
Cut the squash in half. Remove the seeds and then the inner “strands”.

Sauces: You can use whatever pasta and spaghetti sauces you normally use, as well as any other flavoring you want your squash to take on. Here are a couple of suggestions –

Roasted Tomato Sauce with Kidney Beans (from Canadian Living)


  • 1/2 tsp pepper
  • 4 cups grape tomatoes or cherry tomatoes, halved
  • 3 garlic cloves, minced
  • 2 2tbsp olive oil
  • 1 1tbsp red wine vinegar
  • 1/4 tsp hot pepper flakes
  • 1 can white kidney beans, drained and rinsed
  • 3tbsp chopped fresh parsley


  1. In a glass baking dish, toss together tomatoes, garlic, oil, vinegar, hot pepper flakes and pepper.
  2. Roast in 400°F oven for 30 minutes.
  3. Stir in beans and parsley; roast until heated through and tomatoes are shriveled, about 10 minutes.
  4. Spoon over squash.

Using the Squash Seeds

In case you don’t want to throw away the seeds, you can bake them.

  1. Preheat oven to 275F.
  2. Line baking sheet with parchment paper
  3. Remove the stringy pulp from the seeds and wash with water.
  4. Place in a bowl and add 1 tbs of Extra Virgin Olive Oil and evenly coat the seeds.
  5. Spread the seeds onto the baking sheet and bake for 15 minutes.

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