DIY: Basic Guide to Making Spaghetti Squash “Pasta”

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With the low-carb, gluten-free, and paleo movements on the rise, we wanted to bring you our favorite fall-ternative: spaghetti squash. If you’re watching your waist-line, this should become one of your go-to alternatives.  With one cup of cooked spaghetti clocking in at ~220 calories and 43 grams of carbohydrates, spaghetti squash has only 42 calories and 10 grams of carbohydrates!

 

While downing a bowl of white pasta often make us happy in the moment, spaghetti squash may actually help boost mood in the long term. It’s a good source of vitamin B6, which is necessary to make feel-good hormones serotonin and dopamine. It also provides almost 10% of your daily value of manganese, which protects mitochondria, your cells’ energy powerhouses, from oxidative stress. So be happy, and keep trim!

 

How do you take this light yellow orb and make a magical bowl of pasta out of it?  Easy!

 

Here are the simple steps:

1. Start by cutting lengthwise down the center. If it’s tough to cut into, microwave on high for 1-2 minutes to soften.

2. Scrape out the seeds with a spoon, and then apply a thin layer of olive oil (and herbs if you choose – we like sage and thyme) to the flesh of each half.

3. Place both halves face down on a cookie sheet, and pop into a 400 degree oven for 30-40 minutes. Remove and let cool.

*Nutritionist’s note: with most squash, I tend to leave in the oven for as long as possible to get a caramelized richness and tender flesh, but if you want noodles that stand up to sauce, don’t let this bake too long. You want them to be a little toothsome!

4. Once cool, take your fork and gently scrape the flesh away from the outside (skin side) in, teasing the fork up as you go.

5. Transfer to a bowl, top with your favorite sauce, or use one of our recipes HERE.

We have 4 delicious ways of dressing up your spaghetti squash pasta! Check out our Simple Tomato Sauce, Tomato with Goat Cheese, Meat Sauce, and Sage Brown Butter

How do you like to dress up your spaghetti squash pasta? Share your ideas in the comments below!

 

Note: PLEASE consult with  your doctor before making any changes to your diet or medications. The material on this site is provided for educational purposes only, and is not to be used for medical advice, diagnosis or treatment.

Spaghetti Squash 4 Ways
NULL Spaghetti Squash 4 Ways

DIY: Basic Guide to Making Spaghetti Squash “Pasta”

  • Prep Time: 10 mins
  • Cook Time: 30-40 mins
  • Servings: 4

Ingredients

1 spaghetti squash (cut in half lengthwise)

1 teaspoon thyme, sage or other herb

2 teaspoons olive oil (divided)

Salt & Pepper to taste

Instructions

  1. Start by cutting lengthwise down the center. If it’s tough to cut into, microwave on high for 1-2 minutes to soften.
  2. Scrape out the seeds with a spoon, and then apply a thin layer of olive oil (and herbs if you choose – we like sage and thyme) to the flesh of each half.
  3. Place both halves face down on a cookie sheet, and pop into a 400 degree oven for 30-40 minutes. Remove and let cool.
  4. Once cool, take your fork and gently scrape from the outside (skin side) in, teasing the fork up as you go. The “noodles” will magically appear!
Start by cutting lengthwise down the center. If it’s tough to cut into, microwave on high for 1-2 minutes to soften. Scrape out the seeds with a spoon, and then apply a thin layer of olive oil (and herbs if you choose – we like sage and thyme) to the flesh of each half. Place both halves face down on a cookie sheet, and pop into a 400 degree oven for 30-40 minutes. Remove and let cool. Once cool, take your fork and gently scrape from the outside (skin side) in, teasing the fork up as you go. The “noodles” will magically appear!

Nutrition Information

Per Serving:  Calories: 62; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 28mg; Potassium: 2mg; Carbohydrate: 10g; Fiber: 3g; Sugar: 4g; Protein: 1g

Nutrition Bonus:  Vitamin A: 3%; Vitamin C 9%; Calcium 3%; Iron 5%

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2 thoughts on “DIY: Basic Guide to Making Spaghetti Squash “Pasta”

  1. weesie

    I truly love spaghetti squash. I’ve tried it with tomato sauce….that is good, but my favorite way to dress it with butter (if you don’t do butter use EVOO), herbs of your choice, parmesan cheese and salt and pepper. Parmesan just seems to “go ” with it.

    Reply
    1. furtherfood

      That sounds amazing! Thanks for sharing! We also have a version with butter and sage …I bet that is good with a splash of parmesan!

      Reply

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