Recipe Overview

Why you’ll love it: It might not taste like real pasta but spaghetti squash is still a great low-carb stand-in! Here’s how to cook spaghetti squash in the oven for long, perfect (not soggy!) strands.

How long it takes: 40 minutes to an hour (depending on how it’s cut)
Equipment you’ll need: sharp knife, parchment paper, baking sheet
Servings: 1 squash

Spaghetti squash being lifted out of a baked squash ring with a fork.
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When it comes to cooking spaghetti squash, you have options. There’s slow cooker spaghetti squash for a hands-off method, Instant Pot spaghetti squash when you need it lickety-split, but if you want the BEST spaghetti squash, I’ll be honest: cut squash baked in the oven is the way to go.

Because the oven is a drier heat, you get more caramelization and less moisture when you’re cooking cut squash, which means more flavorful spaghetti squash strands.

Baked Spaghetti Squash

Still practically effortless. While it does take a little more time and effort than the slow cooker and Instant Pot methods, don’t be mistaken: this method for how to bake spaghetti squash in the oven is still easy as can be.

The best squash for saucing up. Because cut spaghetti squash isn’t as soggy as other cooking methods, it holds sauces better and doesn’t water them down. If you have a thicker sauce, it’s not a deal-breaker, but for something that tends to be a bit thinner, like jarred pasta sauce, you’ll appreciate the drier option.

Low-carb pasta alternative—and more. Spaghetti squash is most well-known as a stand-in for traditional spaghetti or pasta, but it also works as a swap for rice and other grains that you’d use as a base for serving another recipe or for soaking up a sauce. I often serve spaghetti squash with Parmesan and herbs as a side dish.

Recipe Tip

Squash is very hard to cut through, so here’s a little tip. Poke a few holes in the peel with a sharp knife (this is to release pressure), and then microwave for 3 to 5 minutes. Let cool, and then cut. Microwaving the squash softens the peel and makes it easier to slice through.

Ingredient Notes

  • Spaghetti squash: You’ll need to cut the spaghetti squash if you’re cooking halves or rings, but you do not need to peel it. (You’ll discard the skin after cooking.) I still recommend washing it well to keep your knife from transferring bacteria from the skin to the flesh while cutting.
  • Olive oil: This helps the squash brown nicely in the oven.
  • Salt and pepper: To enhance the flavor of the finished cooked spaghetti squash.

Did you know?

If you held the squash on its end with the stem facing up, the strands of spaghetti squash run horizontally in rings around the squash. When you cut the squash top to bottom (stem to end), it cuts the strands in half.

Cutting the squash in rings or horizontally across the middle will yield the longest, most spaghetti-like strands.

How to Make Baked Spaghetti Squash

For all methods

Preheat your oven to 400ºF, scrub the squash, and line a baking sheet with parchment paper.

To Cook in Rings

Use a sharp chef’s knife to cut the squash into 1-inch rings. (It can help to turn the squash a quarter-turn each time you cut a ring; it’s natural for your knife to angle a bit as you cut and this helps keep your cuts a bit more even despite this.)

Scrape out the seeds, spray or rub the rings with oil, then season with salt and pepper. Set on the prepared baking sheet and bake for 40 minutes, or until tender.

Cool slightly, then use a fork to scrape the flesh into strands.

This is my preferred method, provided I have the time and energy to slice the squash into rings. It yields perfect strands of spaghetti squash every time and won’t leave you with soggy “noodles.”

To Bake Whole

Use a knife to pierce holes all over the squash so the steam inside can escape.

Set the squash on the prepared baking sheet and roast until a knife slides in easily, flipping it over at the halfway point (around 30 minutes). It should take about an hour, but the cooking time can depend on the squash size.

Let the squash cool until you can handle it comfortably, then slice it in half. (You can cut it stem-to-end or crosswise, depending on the size of strands you want.)

Scoop out the seeds with a spoon, then use a fork to separate the strands.

This method is quite straightforward and arguably the most well-known method of cooking squash. The squash steams on the inside, yielding softer, more watery spaghetti squash.

To Bake Cut in Half

Again, you can do this stem-to-end or crosswise. Stem-to-end will yield shorter strands, crosswise will yield longer strands. Scoop out the seeds, then coat the inside of the cut squash with olive oil. Season with salt and pepper.

Set the squash cut-side-down on the prepared baking sheet. Roast until a knife slides in easily, or for about an hour.

Let the squash cool until it’s safe to handle, then separate the flesh into strands with a fork.

If I don’t feel like messing with the rings, this is always my next option and the method I use to cook many types of squash. It yields slightly soggier squash than with the baked rings. Choose this method if you’re planning on stuffing the squash after it’s baked.

Serving Suggestions

Spaghetti squash is a blank slate, just like normal spaghetti! You can try serving your cooked spaghetti squash with an easy turkey bolognese to start, but here are more options:

Storage & Reheating

Refrigerate: Cooked spaghetti squash will keep for about a week stored in an airtight container in the refrigerator.

Freeze: Cooked spaghetti squash can be frozen for six months or more. After you bake the squash, remove the strands from the peel. Place the squash into a colander set over a bowl to drain. Cover, refrigerate, and let the squash strands drain at least 12 hours (overnight). Scoop the squash into freezer bags, flatten slightly, label, and freeze. To use, thaw it in the refrigerator overnight. It may not even take that long to thaw, depending on how you packaged it.

Reheat: You can eat spaghetti squash cold or at room temperature or heat it up in the microwave or a skillet set over medium heat.

More Basic Veggie Recipes

Recipe

How To Cook Spaghetti Squash

4.76 from 54 votes
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Servings: 4
It might not taste like real pasta but spaghetti squash is still a great low-carb stand-in! Here’s how to cook spaghetti squash in the oven for perfect (not soggy!) strands
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Ingredients 

  • 1 spaghetti squash, scrubbed clean
  • 1 tablespoon olive oil
  • salt and pepper, to taste

Instructions 

To Bake Rings:

  • Preheat oven to 400°F.
  • Using a large sharp knife, carefully cut the scrubbed squash horizontally into 1-inch rings. Scrape the seeds out of each ring.
  • Arrange squash rings in a single layer on a parchment paper-lined baking sheet. Rub the cut surface of the rings with olive oil, or spray with olive oil. Sprinkle with salt and pepper, to taste.
  • Bake for 40 minutes or until tender. Let cool slightly before using a fork or your hands to scrape out spaghetti squash strands.

To Bake Whole:

  • Preheat oven to 400°F.
  • Use the tip of a sharp knife to prick holes all over the scrubbed squash. Place on a baking sheet and roast until tender, about 60 minutes, depending on how large the squash is. Turn the squash over halfway through cooking to ensure even cooking. To test for tenderness, poke the squash with a knife. If it goes in easily, the squash is done.
  • Remove the squash from the oven and let it cool enough to handle. Using a large sharp knife, cut the squash in half. If you cut it lengthwise (from stem to end), you’ll have shorter spaghetti strands. If you cut it crosswise, you'll have longer strands.
  • Remove seeds. Use a fork to separate the squash into strands.

To Bake Cut in Half:

  • Preheat oven to 400°F.
  • Using a large sharp knife, cut the scrubbed squash in half. If you cut it lengthwise (from stem to end), you’ll have shorter spaghetti strands. If you cut it crosswise, you’ll have longer strands. Scoop out the seeds.
  • Drizzle the inside of each half lightly with olive oil, using a brush or your fingers to coat the cut halves evenly with oil. Sprinkle with salt and pepper, to taste.
  • Place the squash halves cut side down on a parchment paper-lined baking sheet. Roast the squash until tender, 45 minutes to an hour, depending on how large the squash is. To test for tenderness, poke the squash with a knife. If it goes in easily, the squash is done.
  • When tender, let cool enough to handle. Use a fork to separate the squash into strands.

Notes

  • Cook time: Cooking time depends on which cooking method is used and how large the squash is. Spaghetti squashes can vary widely in size. 
  • Storage: Cooked spaghetti squash will keep for about a week stored in an airtight container in the refrigerator.
  • To freeze: Cooked spaghetti squash can be frozen for six months or more. To freeze, after you bake the squash, remove the strands from the peel. Place the squash into a colander set over a bowl to drain. Cover, refrigerate, and let the squash strands drain at least 12 hours (overnight). Scoop the squash into freezer bags, flatten slightly, label, and freeze. To use, thaw it in the refrigerator. 
  • Alternative cooking methods: Try slow cooker spaghetti squash and Instant Pot spaghetti squash

Video

Nutrition

Serving: 1cup, Calories: 106kcal, Carbohydrates: 17g, Protein: 2g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 41mg, Potassium: 261mg, Fiber: 4g, Sugar: 7g, Vitamin A: 290IU, Vitamin C: 5mg, Calcium: 56mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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4.76 from 54 votes (54 ratings without comment)

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84 Comments

  1. Renee Overbeck says:

    I made the rings and they turned out great!!

    1. Rachel Gurk says:

      So happy to hear that!

  2. Michelle M says:

    Thank you for sharing this recipe! I used the cut in half oven-cooked method. It turned great! The only improvement I would make is the texture. I tried to do the ring method, unfortunately I was not physically able to cut the squash this way. I baked the halves for an hour, then raked out the halves to get the spaghetti strands. Next, I spread the strands out on the baking sheet, sprinkled with grated parmesan cheese and baked for an additional 20 minutes. I have also spread out the strands, sprinkled with shredded parmesan cheese and put under the broiler for several minutes. Do you know of anything else I can try to help with the ‘spaghetti’ texture? Either way, I will definitely keep using this recipe. Thanks again!

    1. Rachel Gurk says:

      Yeah, it can be super difficult to cut into rings…sorry it didn’t work for you to do it that way! Did you cut it in half right down the middle (the short way) vs end to end? That helps with getting the longer strands because of the way they grow around the squash. That’s the best tip I have, naturally it’s just a little more mushy when it’s baked that way. I bet it was tasty the way you did it, did it get a little crispy? I want to give that a try!

  3. Tina Hatfield says:

    I cooked this using the rings in the oven method. I used spray oil, garlic salt and pepper. I also flipped them over half way through the cooking time, sprayed and seasoned and then let them finish cooking. I used some noodles with a meat marinara sauce and put the rest in the fridge for alfredo in a few days. However, the noodles were so good and the texture just right, that my daughter and I had just the noodles with no sauce.

    1. Rachel Gurk says:

      This makes me so happy! I’m so glad you liked this method – thanks for taking the time to come back and leave a comment!

  4. David McElroy says:

    Thank you for the recipe! I have cooked spaghetti squash many times with other methods, but I definitely liked this the best.

    1. Rachel Gurk says:

      That’s great! I’m so glad this method worked for you! Thanks for taking the time to come back and leave a comment!

  5. Susan Billups says:

    I really like the recipe. It looks really delicious and easy to make.

    1. Rachel Gurk says:

      So happy to hear that, thanks Susan!

  6. Mary Beth Tolman says:

    I tried the circle cut idea and baked it in my toaster oven. I used Hojibianca olive oil. I needed to warm my sauce but after tasting, I didn’t want to wait. Much nicer texture then cooking half or whole. Thanks Rachel.

    1. Rachel Gurk says:

      I’m so glad this method worked for you! Thanks for taking the time to come back and leave a comment!

  7. Carla says:

    Made it in rings for the first time today, served with meat sauce. Delicious! Thanks for your helpful tips!

    1. Rachel Gurk says:

      Hi Carla! Thanks for taking the time to come back and leave a comment! I’m so glad this method worked for you and you liked it!

  8. J.M. Cornwell says:

    One of my favorite diet meals. Always a winner. Now I know how to cook it & not just order it. Have to try the rings. Maybe convert family.

    1. Rachel Gurk says:

      I hope you love the rings! It’s the most labor intensive method but the most similar to pasta. We love it!

      1. Cheri L says:

        If someone can tell me how to cut it rings without making a disaster it would be appreicated. I can’t cut them without the rings being totally lopsided…

        1. Rachel Gurk says:

          It can be super tricky! Try cooking it in the microwave for 3-4 minutes and letting it cool completely first. This softens the skin slightly and makes it a little easier. You could also take a thin slice off one side of the skin to make a flatter surface so it doesn’t roll around as much.

        2. C says:

          I used an electric knife for meat/bread cutting and worked great. 

          1. Rachel Gurk says:

            That’s genius! Thanks for the tip!

        3. Noralee Hughes says:

          I used a serrated knife to score the tough peel then my heavy chef knife to finish cutting through the rings.

          1. Rachel Gurk says:

            What a great idea! Thanks for the tip!

  9. Baxter says:

    This looks absolutely delicious.. have to try it!

    1. Rachel Gurk says:

      I hope you love it!

  10. Denise says:

    the “ring” method is something I’ve never thought of

    1. Rachel Gurk says:

      It’s unique but I love the way it turns out when you cook it that way!