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[Photo Tutorial] Spaghetti Squash How-To

[Photo Tutorial] Spaghetti Squash How-To

Whether we like it or not, the days of summer sun, cold watermelon, and beach vacations are a thing of the past. It's officially autumn! Fall has it's perks - football, changing leaves and everything pumpkin spice. It's the season of squash, and we are taking full advantage of that (list of seasonal fruits and vegetables here): from butternut, spaghetti, acorn, delicata and pumpkin. Stay tuned for our squash-inspired recipes, posted all autumn long. But for now, we're focusing on one: the spaghetti squash.

Spaghetti squash is low in fat and calories, providing you with a tasty, low-carb and gluten-free pasta alternative. One cup of baked spaghetti squash is only about 40 calories, as compared to carb-loaded pasta bringing in 220. Spaghetti squash is high in vitamins and minerals and acts as a wonderful source of all things nutritious, including:

  • Antioxidants
  • Beta carotene
  • Vitamin B6
  • Potassium
  • Fiber

Use the guide below to learn how to prepare spaghetti squash, then experiment with your favorite pasta dishes by substituting spaghetti squash for noodles. Enjoy!

Spaghetti Squash

What you need:

  • Large and sharp kitchen knife
  • Cutting board
  • Baking pan
  • Nonstick cooking spray
  • Oven

*Watch your fingers

**Always face the blade of the knife away from you 

1) Stab through the center of the squash with the tip of the sharp knife (go all the way through if possible) 

Step 1

2) Treat the knife like a lever and seesaw it back and forth to cut one half of the squash all the way through

Step 2

3) Remove the knife, rotate the squash and re-pierce the center with the knife - repeat step 2 to cut the other side all the way through

Step 3

4) Use a spoon to scrape out the center (seeds, pulp and stringy bits) of both halves

Step 4

5) Place squash halves face down on a baking sheet lightly coated with nonstick cooking spray (you can also use a bit of water)

Step 5

6) Bake at 375 degrees for 25-30 minutes, or until the squash is tender and can be easily pierced with a fork

Step 6

7) Remove from the oven and flip the squash, allowing it to cool

8) Once the squash is cool enough to handle, scrape the flesh with a fork so the strands of squash fall out like spaghetti

Step 8

9) Voila! Make your favorite pasta dish substituting spaghetti squash for noodles


Sesame (Spaghetti Squash) Noodles

1 spaghetti squash (following the instructions above)

1 tablespoon sesame oil

2 tablespoons sweet chili sauce

1/4 cup low-sodium soy sauce or tamari

2 tablespoons rice vinegar

1 tablespoon garlic

2 tablespoons honey


Toss cooked spaghetti squash strands with sesame oil, chili sauce, soy sauce, vinegar, garlic and honey.

Sesame (Spaghetti Squash) Noodles