Special Diet - Created Date : 24.9.2019




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I’m so excited, you guys! I’m finally seeing spaghetti squash in stores again. I love this time of year. It’s still warm, but fall flavors are starting to emerge. And, it’s the perfect time for me to share a prep post with you. I have two methods for how to bake spaghetti squash in the oven, whole or cut in half. The best part? They are likely FASTER than what you’ve been doing!

If you’re looking for how to cook spaghetti squash, there are methods using just about any cooking device out there. You can roast it in the oven whole or cut in half, you can microwave it, you can even use a slow cooker or pressure cooker. I prefer an easy method that doesn’t require taking out additional equipment. My favorite way is to bake spaghetti squash in the oven – except my way is faster!

How To Cook Spaghetti Squash Fast

Microwaving is probably the fastest way to cook spaghetti squash. If you’re wondering how to microwave spaghetti squash, what you can do is cut it in half and microwave for about ten minutes. This method does work, but it’s not my favorite.

I don’t like the microwaving method for two reasons. First of all, I try to avoid cooking food in the microwave when possible. Pretty much any other cooking method is healthier and preserves food nutrients better.

Second, microwaving often results in uneven heating, and thus uneven cooking. You may end up with some areas of the squash noodles mushy and others too raw. Who wants that?

So, what is my favorite way to cook spaghetti squash fast? Roast it at a high temperature!

Many baked spaghetti squash recipes use lower oven temperatures, which take longer. I’m impatient! The key is roasting spaghetti squash at a high temp to save time. Most recipes do it at 350 or 375 degrees, but I went as high as 425 degrees to save time.

The higher temperature does mean you’ll get a little caramelizing on the edge if you’re using the cut-in-half method, but who cares? I actually think it’s delicious. If you don’t like that part, it’s only on the surface anyway. Totally worth the time savings!

Tricks To Baking Spaghetti Squash

Like I mentioned before, my best trick when baking spaghetti squash is a higher temperature to cut back on time. The other reason that a high temp works better is you reduce the steaming effect, which means more flavor. You definitely don’t have to use high heat, but who doesn’t want more flavor while saving time in the kitchen?

Speaking of steaming, don’t add water to your pan. I’ve heard some people do this when baking spaghetti squash cut in half. I tried it and was disappointed. It leads to watery squash!

Even though the cooking time is shorter with my high temp method, the spaghetti squash still needs to rest before you handle it. It comes out of the oven steaming hot! You may be thinking that the resting period adds time, but usually it’s not a big deal. You basically have to do that with other cooking methods anyway. The squash is too hot to handle when you remove it from the oven, microwave, or any other cooking method you use. Just prepare your sauce while you wait!

Keep in mind that the squash does continue to cook a bit as it’s resting, so follow the instructions on the recipe card to avoid overcooking. When testing for doneness, a knife or fork should slide in fairly easily, but there should still be a tiny bit of resistance as you go in deeper. Overcooking spaghetti squash will make it mushy. Don’t do that!

You can roast spaghetti squash whole or cut in half, with the latter being the fastest. There are pros and cons to each. I’m sharing both methods with you, and you can decide. There are also some tricks for cutting spaghetti squash – more on that below!

But first, here’s how to bake spaghetti squash…

How To Cook Spaghetti Squash Whole

If you’re looking for the easiest method, you’ll want to know how to cook spaghetti squash whole. The main advantage here is there is no prep whatsoever!

No need to struggle with trying to cut through the hard skin. Simply poke holes in it, place it on a pan and bake in the oven, flipping halfway through. It’s effortless to cut it open once it’s cooked.

The downside of baking spaghetti squash whole is that it basically steams on the inside. It works, but you don’t get the roasted flavor that cutting in half gets you. This may be good or bad depending on what you are going for.

Baked spaghetti squash whole results in a more mild, neutral flavor. This may seem bland compared to roasting cut in half, or it may be a better blank canvas for your spaghetti squash recipe.

When I’m feeling extra lazy and don’t want the fuss of cutting, I bake my spaghetti squash whole. Otherwise, I prefer to cut it in half, first.

How To Bake Spaghetti Squash Cut in Half

For a deeper, roasted flavor, slicing the spaghetti squash before baking is the way to go. Having the open edges touch the pan accomplishes this perfectly. And, some air escapes, preventing that blander steaming effect.

The other major reason to bake spaghetti squash cut in half? It’s a lot faster! Even more so when you use my high temperature method.

Of course, the main issue when you bake spaghetti squash cut in half is the slicing part. I absolutely hate cutting through that hard skin. Fortunately, there’s a method that makes it easier.

How To Cut Spaghetti Squash

The trick to cutting spaghetti squash? Score it first! Use a knife to poke holes all the way around the squash, where you’ll be cutting. Then, cutting will be a lot easier!

Some cooking methods recommend slicing the squash into rings before roasting. I can understand the allure of having more surfaces to roast, but personally I find that to be way too much work. It’s difficult enough to figure out how to cut spaghetti squash without cutting off a finger (ha!), without trying to do it multiple times! And when cutting rings, it’s harder to find an edge to grab onto for leverage.

Speaking of cutting spaghetti squash, that brings me to my next point…

How To Make Long Strands

Did you know that the long strands in a spaghetti squash actually run horizontally? If you picture the concentric circles inside, they run perpendicular to the length of the squash. Too much math? Don’t worry, I’ll get to the point. Here is what you need to know.

If you want longer spaghetti squash strands, the key is to cut it in half crosswise, not lengthwise! You’re basically cutting the strands shorter when cutting the long way.

I actually like to mix it up. Sometimes I cut spaghetti squash crosswise, sometimes lengthwise.

Despite the shorter strands, the advantage of cutting lengthwise is that you get nice, stable spaghetti squash boats that way. You won’t be able to serve the spaghetti squash noodles in the shells if you cut the short way, because the side with the stem won’t really balance upright.

Long story short? If appearance matters and you want to stuff your spaghetti squash back into the shells for serving, cut the long way. Want longer strands? Then cut crosswise!

Carbs in Spaghetti Squash

Compared to other winter squash varieties, spaghetti squash is very low carb. It has 7 grams of total carbs per cup, with 2 grams of fiber. That makes it only 5 grams net carbs per cup! This is very manageable for almost any low carb keto diet.

This is a major reason why I love using spaghetti squash in recipes so much…

Low Carb Spaghetti Squash Recipes

When it comes to low carb pasta recipes, spaghetti squash is king. The mild flavor and naturally occurring “noodles” make it the perfect low carb pasta replacement!

Let’s not forget, though, that spaghetti squash is special and delicious in and of itself. Even if you feel like it doesn’t replace pasta for you, it’s still awesome. In particular, if you bake spaghetti squash cut in half, you’ll get that amazing roasted veggie flavor. So good.

My favorite low carb spaghetti squash recipes are comfort foods. Probably no surprise there! Once cooked, you can pretty much use it in any pasta recipe.


How To Bake Spaghetti Squash Whole

Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil.

Place the spaghetti squash onto the lined baking sheet. Roast in the oven for about 35-45 minutes, flipping over halfway through. It's done when the skin pierces fairly easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.

Remove from the oven, then rest 10 minutes before slicing. Cut the spaghetti squash in half crosswise for longer low carb noodles, or lengthwise for shorter ones.

Scoop out the seeds, then use a fork to release strands. Sprinkle with sea salt, then toss with your favorite sauce to serve.

How To Bake Spaghetti Squash Cut in Half

Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil and grease lightly.

Use a sharp chef's knife to slice the spaghetti squash in half. To make it easier, use the knife to score where you'll be cutting first, then slice. Cut crosswise for longer low carb noodles, or lengthwise for shorter ones. Scoop out the seeds.

Drizzle the inside of the halves very lightly with olive oil. Season with sea salt.

Place the spaghetti squash halves onto the lined baking sheet, cut side down. Roast in the oven for 25-35 minutes, until the skin pierces easily with a knife. The knife should be able to go in pretty deep with just very slight resistance.

Remove from the oven and let the squash rest on the pan (open side down, without moving) for 10 minutes.

Use a fork to release strands. Toss with your favorite sauce to serve.

Recipe Notes

Video Showing How To Make Spaghetti Squash in the Oven:

Click or tap on the image below to play the video. It's the easiest way to learn how to make Spaghetti Squash in the Oven!


Nutrition Facts

Amount per serving. Serving size in recipe notes above.




Total Carbs10g

Net Carbs8g



Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

More Low Carb & Keto Support!

If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides:


I had never even heard of this squash before, but I was excited to try it. My 13 yr old & I love it. It was super simple to prep & roast, & so good with butter, salt & pepper. We also have enjoyed it with homemade spaghetti & Alfredo sauces. Thank you for the easy to follow instructions. I appreciate that you’ve chosen to share your wealth of knowledge with us through this blog. I have made many of the recipes & haven’t found one we didn’t like yet. Thank you!

Here is an easy way to cut spaghetti squash: I cut a small portion at each end of the squash — these are the tough parts. Enough so that it can stand on edge. Then, you simply start on top and cut all the way down to the other end with both hands on the knife. One hand holding the handle and the other on top of the blade pushing down, Oh….. don’t forget to sharpen the knife!

So I have used your higher heat roasting before but I guess I missed the part of laying it cut side down and did it the other way. Still turned out good. I’ve also used the Instant Pot when I wasn’t worried about the roasted flavor and it is very fast! Thanks for all the tips.

Thank you for this! Scoring first made this tough-skinned veggie much easier to cut in half. I like to serve it with shredded cheese, butter and salt. Just because it is called spaghetti squash does not mean it has to be served with tomato sauce! Try it with toasted nuts, a sprinkling of brown sugar and cinnamon, yum!

I am anxious to try spaghetti squash. Being half Italian, the hardest part about Keto is giving up the pasta and bread. I have an electric stove (I rent so no choice) but do not like to bake in an electric oven. I don’t have the control I had with gas. I was wondering if anyone has tried “baking” on a gas grill. I do have access to that.

I wrote to another blogger yesterday about my safer method of opening up a hard shelled squash. What I do is use one of the drawers next to the sink as a temporary vise to hold the squash between the counter top and the drawer front. Then, instead of using a kitchen knife, I use a fine toothed wood saw, like a keyhole saw, to make a groove in the skin of the squash rather than my hand or wrist. You can saw all the way through or finish the cut with a knife. At the least, you do not have to hold the beast and cut it with a dangerous sharp knife at the same time.

The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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