How to Cook Spaghetti Squash
Learn how to cook spaghetti squash in the microwave or oven for a fabulous alternative to pasta without any spiralizers or gadgets! Simply cook the squash and watch the flesh pull out in long spaghetti-like strings. You can use spaghetti squash as a grain-free or low carb substitute for any pasta or create spaghetti squash boats topped with your favorite sauces/toppings. Any way you serve it, spaghetti squash is DELICIOUS!
Servings Prep Time
4-6 servings 5minutes
Cook Time
12-45 depending on method
Servings Prep Time
4-6 servings 5minutes
Cook Time
12-45 depending on method
top view of baked spaghetti squash with a fork in the strands
  • 1 medium spaghetti squashabout 2.5 pounds
  • 2-3teaspoons extra virgin olive oil
  • salt and pepper
  1. Place the squash on its side. Insert the knife in the middle of the squash near the top stem (don’t try and cut through the stem) and slice down through the bottom. Pull each part in half and the force will break the stem apart.
  2. Alternatively, you can cut the very top and bottom ends off of the squash then stand the squash upright and slice it in half from top to bottom. In either scenario, NEVER place your hand in the path of the knife.
  3. Scoop out all of the seeds using a large spoon. Flip squash halves over and pierce them several times with a fork.
Roasted Spaghetti Squash Halves
  1. Preheat oven to 400 degrees F.
  2. Line a rimmed baking sheet with parchment paper (for easy cleanup).
  3. Brush the cut sides of the squash all over with olive oil. Season with salt, pepper and/or other seasonings.
  4. Place squash cut-side down on the parchment paper.
  5. Bake for 30 – 45 minutes (depending on size) or until the interiors easily shred with a fork.
  6. Once cool enough to handle, pull squash away from the shell with a fork and serve as desired.
Microwaved Spaghetti Squash Halves
  1. Place spaghetti squash halves cut side down in a 9×13 baking dish.
  2. Pour water into baking dish until it reaches 1 inch up the sides.
  3. Microwave on high for 12 minutes, check for doneness, then continue to microwave at 2 minute intervals, until the skin can be easily pierced with a knife.
  4. Once cool enough to handle, pull squash away from the shell with a fork and serve as desired.
Recipe Notes

How to Tell When the Squash is Done

The spaghetti squash is done when you can easily insert a knife into the skin.  If you aren’t sure if the squash is done, pull it out of the oven, flip a half over and drag a fork across the center.  If the strands easily pull away, the squash is done.  If not, continue to roast, checking every 5-10 minutes.   You don’t want to roast your squash too long because this can lead to soggy or mushy “spaghetti” instead of al dente.   

How to Roast Spaghetti Squash Seeds

  1. Preheat oven to 300 degrees F.
  2. After you scoop out the seeds, remove as much pulp as you can then place the rest of the seeds in a bowl of water. Loosen any remaining pulp under water. The seeds will float, and the pulp will sink.
  3. Pat the seeds very dry and add to a lightly greased, foil lined baking sheet.
  4. Toss seeds with some olive oil, salt, pepper and/or seasonings of choice. Spread seeds out in a single layer.
  5. Roast at 300 degrees F for 15 minutes, stir and continue to roast an additional 10 tot 15 minutes.

How to freeze cooked spaghetti squash

  1. Place the strands of spaghetti squash in a colander.
  2. Set the colander on top of a large mixing bowl to catch any water.
  3. *Do NOT skip this step* Cover with plastic wrap and store it in the refrigerator overnight. Draining the squash of any excess moisture is crucial otherwise it will be soggy and mushy when you defrost it. 
  4. Transfer strands to a freezer bag OR portion into several separate bags for individual portions.
  5. Press out excess air to prevent freezer burn, seal and label.
  6. Freeze for up to eight months.