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+ servings
A half of a yellow squash, shredded.

How to Cook Spaghetti Squash

Here's everything you need to know about safely cutting and cooking Spaghetti Squash, a versatile vegetable that makes a great side dish or main dish.
Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 8 servings
Calories 106kcal


For the spaghetti squash:

  • 2 medium spaghetti squash (about 3 to 3 1/2 pounds each)
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper


  • Preheat oven to 400 degrees. Line a rimmed baking sheet with parchment paper for easy cleanup.
  • To make the spaghetti squash easier to cut, using a sharp knife, poke several slits in a line around the squash where you plan to cut it.
  • Microwave the squash for 5 to 6 minutes (microwave each squash individually). Cool slightly before handling (or use a kitchen towel to remove from the microwave). The slightly softened squash will be much easier to cut in half.
  • On a cutting board, slice off the stem on each end and then slice the squash in half along the line of slits you made. Remove the seeds. Rub each squash half with olive oil and season to taste with salt and pepper.
  • Place squash halves cut-side down on prepared baking sheet. Roast until the inside of each squash half is tender and easily pierced with a fork, about 40 to 60 minutes (exact baking time will depend on your specific squash). Cool slightly and use a fork to fluff and remove the strands from the squash halves.


  1. Spaghetti squash: After cooking, the pale yellow flesh pulls apart like fine spaghetti. It’s mild, tender yet delicately crunchy, and has a pleasant taste that doesn’t interfere with other flavors. It’s much less sweet than butternut squash or acorn squash.
  2. Buying: Look for hard-skinned squash without any soft spots or damage. The squash should feel heavy (a sign of freshness). Store whole uncooked squash in a cool, dry place; it will usually last up to 2 months.
  3. Save the seeds: Just like pumpkin seeds, they're completely edible! Give them a rinse under water, salt, and roast for a healthy snack.
  4. Finishing in the microwave: If you prefer to finish cooking your squash in the microwave, place it cut-side down in a microwave-safe baking dish. Add 1/2-inch of water to the dish. Microwave uncovered on HIGH for 8 to 15 minutes.
  5. Freezing: Cool the cooked squash completely. Place the strands in a colander set over a bowl and let drain overnight in the refrigerator. (This step removes extra moisture from the squash so it reheats without losing its texture.) Then store it in freezer safe containers or zipper-top bags. Frozen spaghetti squash lasts up to 8 months. Thaw out the squash in the refrigerator.


Calories: 106kcal | Carbohydrates: 17g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Sodium: 41mg | Potassium: 261mg | Fiber: 4g | Sugar: 7g | Vitamin A: 290IU | Vitamin C: 5mg | Calcium: 56mg | Iron: 1mg