How to Bake Spaghetti Squash

This post may contain affiliate links.

Baked Spaghetti Squash is one of my favorite ways to add a healthy vegetable to my plate. It’s delicious on its own, but it’s string-like texture also makes a great low-carb alternative to pasta! This post will show you how to bake spaghetti squash in the oven for the perfect side dish or use as a base for your favorite pasta sauces.

The baked spaghetti squash is ready to be enjoyed on its own or as part of a delicious recipe.

The Secret to Delicious Baked Spaghetti Squash!

Lately, a lot of people have asked me how to cook spaghetti squash and what to do with it. I’m happy to help! I absolutely love spaghetti squash — it’s been one of my favorite fall vegetables for years! 

Spaghetti squash is one of the most versatile vegetables you can buy in the grocery store. It’s easy to prepare, nutrient-dense, low-carb, and all-around delicious. Plus, it’s just so fun! The fibers of this hearty winter squash naturally divide into long, spaghetti-like strands that are perfect for twirling around your fork.

What you’ll love about this recipe:

  • Naturally low carb and gluten-free. It’s the base for s many healthful meals!
  • No special tools required. That’s right – no spiralizer or special knife needed!
  • Delicious, nutty flavor. Spaghetti squash looks like spaghetti, but it doesn’t taste exactly like it. What it does taste like is a delicately flavored, slightly nutty vegetable. It reminds me a little of walnuts!
The image shows all the ingredients needed for you to learn how long to cook baked spaghetti squash before we begin the recipe.

What is spaghetti squash?

Spaghetti squash, also known as vegetable marrow, is a medium to large winter squash with a hard yellow outer rind and a fibrous center. It’s related to zucchini and yellow squash as well as acorn squash.

While it looks like a regular gourd, spaghetti squash is actually a very unique vegetable. The fibrous texture allows you to “pull” the strings of the flesh into spaghetti-like strands. This makes it a great option for those who are trying to limit pasta or carbs, or who are looking for a way to add more nutrition to their plate.

It doesn’t taste exactly like spaghetti, but it does have a very neutral flavor. If you aren’t a big fan of vegetables, you can mix the squash with traditional pasta to hide it. Personally, I love to eat it on it’s own! 

If you haven’t tried spaghetti squash yet, this simple cooking method will give you a newfound favorite menu item. 

What are the health Benefits of Spaghetti Squash? 

The most commonly touted benefit of using spaghetti squash is it’s the ability to substitute it for pasta.  It’s low in calories and is great for people following a gluten-free, low-carb, or diabetic diet. For many people, this is all that is needed to make it a worthwhile kitchen substitute.  

But there are so many more things that make spaghetti squash great!

It’s low in calories and a source of potassium, Vitamin A, folic acid, and manganese. It’s also high in fiber and antioxidants like beta carotene. Plus it’s delicious!

The first step for how to cook spaghetti squash in the oven is scraping out the seeds!

How to Cook Spaghetti Squash in the Oven 

To cook spaghetti squash, you need to start by cleaning the outside of the squash well. 

While you will not be eating the skin, I always recommend washing and wiping down any vegetables you will be slicing into. This prevents cross-contamination of anything it came in contact with before it got to your home. You never know where that squash has been! 

As for how to cut spaghetti squash, you have a few options, depending on how you plan to eat your squash:

  • The most popular way is to slice the squash in half lengthwise. It can be a little unwieldy, so anchor the squash in place on a kitchen towel to keep it from sliding as you cut into it with a sharp knife.
  • Another way is to slice the squash cross-wise into four rounds. The squash is a little easier to cut this way and you’ll get longer strands of “spaghetti” but you won’t be able to make stuffed squash boats this way.

Next, scoop out the seeds with a spoon. If you want, you can save the removed seeds and roast them for a tasty snack! 

Then drizzle the squash with olive oil or avocado oil.  Sprinkle with salt and pepper then place cut side down on a baking sheet. Poke the rind of the squash all over with a fork to help the steam escape. 

Bake at 400ºF until the squash is tender but offers a little resistance. You don’t want to overcook or or it will be complete much! You’re looking to cook it just enough to be able to pull the “strings” easily with a fork.  

When you’re ready to serve it, follow this guide on how to cut spaghetti squash.

How Can I Use Roasted Spaghetti Squash? 

Frequently, spaghetti squash is used as a substitute for traditional pasta or zucchini noodles in recipes. You can bake it and then pull the strings of squash out and use it as a base for a pasta sauce or even your favorite slow-cooked vegetarian bolognese sauce.  

You can eat it by itself as a simple side dish, or cut it in half lengthwise to turn it into a “boat” you can fill with sauces and protein. 

As a kid, I LOVED spaghetti squash with lots of olive oil and parmesan.

In college, I impressed my roommates by smothering it with creamy Alfredo sauce.

Lately, I’ve been enjoying this squash with browned butter, parmesan, and sage — a riff on a delicious pasta recipe I enjoyed in Italy. 

You could use spaghetti squash in place of the pasta in my crab and corn pasta with avocado dill sauce recipe.  Another great option would be to use this as a base for my meatballs with enchilada sauce

Seasoning the baked spaghetti squash is the next step when learning how to cook spaghetti squash in the oven.

Best Herbs to Season This Squash? 

For this cooking method, I simply season the baked squash with salt and pepper alongside olive oil or avocado oil.  But you might want to add more flavor to your final recipe creation!

Italian seasonings such as basil, thyme, and oregano work really well with the squash.  Fresh minced or powdered garlic is another must-have in the pantry and works beautifully to add a depth of flavor to this vegetable. 

Don’t be afraid to experiment with fresh and dried herbs and spices to create any combination that works for your taste buds. 

Spaghetti squash is a perfect carrier for any flavor profile.

Preparing the back of the spaghetti squash is necessary as well!

Can I Cook Spaghetti Squash and Freeze for Later? 

I know that many people like to find shortcuts to save time. I get it! 

Unfortunately, spaghetti squash is one vegetable that I just cannot recommend preparing in advance and freezing for later.  The moisture content will naturally cause issues in the freezing process. Not only would you be more likely to experience freezer burn, but thawing and reheating would ultimately alter the texture enough to make it mushy and unappealing. 

I do not recommend using this as a freezer meal option. 

How Long to Cook Spaghetti Squash?

Depending upon the size of your spaghetti squash, you can expect it to take anywhere from 30 minutes to one hour in the oven. 

An average-sized squash will typically need 30 to 40 minutes to cook through.

The strands of the squash come out perfectly when you know how long to cook spaghetti squash in the oven!

Savory Spaghetti Squash Recipes

Now that you know how to bake spaghetti squash, here are a few more recipes to try!

Finished spaghetti squash with seasonings and toppings on a platter ready to be topped and enjoyed.
spaghetti squash on a plate

How to Bake Spaghetti Squash

Baked Spaghetti Squash is one of my favorite ways to add a healthy vegetable to some of my favorite fall recipes. This post will teach you how to bake spaghetti squash in the oven for the perfect side dish or to use as a base for your favorite pasta sauces.
4.25 from 8 votes
Print Pin Save
Course: Gluten-Free
Cuisine: American
Keyword: baked spaghetti squash, how long to cook spaghetti squash, how to bake spaghetti squash
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Calories: 126kcal


  • 1 spaghetti squash
  • 1 tablespoon olive oil or avocado oil
  • salt and pepper to taste


  • Preheat the oven to 400°F.
  • Slice the spaghetti squash in half lengthwise and scoop out the seeds. 
  • Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.
  • Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes in the skin. 
  • Roast for 30 to 40 minutes or until lightly browned on the outside, fork-tender, but still a little bit firm. The time will vary depending on the size of your squash.
  • Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to fluff the spaghetti strands from the insides of the squash.
Nutrition Facts
How to Bake Spaghetti Squash
Amount Per Serving (1 /4 squash)
Calories 126 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Polyunsaturated Fat 6g
Sodium 117mg5%
Carbohydrates 16g5%
Fiber 3g13%
Sugar 6g7%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @HealthyDelish or tag #HealthyDelish!

Hi, I'm Lauren!

I'm a certified plant-based cook and enthusiastic omnivore who loves looking for creative ways to make weeknight meals more nutritious. I'm the author of Heathy Eating One Pot Cookbook and Healthy Meal Prep Slow Cooker Cookbook. I also blog at The Busy Foodie. Read more...


Get My Quickstart Guide to Reclaiming Your Weeknights.

Better Meals. Fewer Dishes. 

Thanks! Keep an eye on your inbox for updates.

1 thought on “How to Bake Spaghetti Squash”

4.25 from 8 votes (8 ratings without comment)

Leave a Comment

Recipe Rating (Optional)

This site uses Akismet to reduce spam. Learn how your comment data is processed.