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How to cook spaghetti squash Vegan
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Preparing spaghetti squash is nowhere near as daunting as you may think, and the result is a delicious alternative to spaghetti or other pasta. Delicious served with a pasta sauce, or a knob of butter and garlic.
Updated at: 2025-07-19
Nutrition balance score
Great
9.1/10
Glycemic Index
Glycemic Load
68.13 (Medium)
16.87 (Medium)
Nutrition per serving
Kcal
162.85 kcal
Carbohydrates
Of which sugars
Of which sugars
24.77 g
15.02 g
15.02 g
Total fat
Of which saturated fats
Of which saturated fats
2.07 g
0.11 g
0.11 g
Proteins
8.61 g
Fiber
8.39 g
Sodium
693.27 mg
Serve with
Spaghetti squash is a delicious variety of pumpkin which comes in different colours and sizes. Preparing a spaghetti squash is not difficult, and is a great way to get more vegetables into your diet.
You can prepare spaghetti squash in 3 ways:
- in an oven / airfryer
- boiling
- steaming
After cooking, you can scoop the "spaghetti''' out of the squash rind, or serve the squash in its skin. You can serve the squash with a bolognese sauce or a chicken filling, just as you would with pasta.
Try sautéing the strands in a knob of butter with some garlic and fresh parsley. Simple, quick and incredibly tasty.
Recipe how to cook spaghetti squash
Ingredients
2 persons
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Made by Véronique
Published at 2023-11-13, this recipe is for 2 persons and takes 40 minutes.
Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.
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Preparation time
0 minutes
Time cooking
40 minutes
Total time
40 minutes
Preparing spaghetti squash in the oven – 40 minutes
Preheat the oven to 200 degrees Celsius.
Cut the spaghetti squash in half and remove the seeds with a spoon.
Drizzle the squash with a little olive oil, salt and pepper. Place the spaghetti squash halves on a baking tray with the cut side down.
Never bake a spaghetti squash for too long, as the ribbons of flesh will collapse and become mushy.
Bake the squash until tender (around 30 minutes, but the exact time depends on your oven and the size of the squash). You can use a fork to check if the spaghetti squash is done.
Use 2 forks to shred the squash flesh into strings. You can now serve the squash ribbons in a bowl or on a plate with, for example, bolognese sauce. Alternatively, serve the strands topped with a sauce in the squash skin. Enjoy your meal!
Tips!
What does a spaghetti squash taste like?
Spaghetti squash is a flavoursome variety of pumpkin with delicate fibres, hence the name spaghetti squash. The squash is subtly sweet, and fairly neutral, but with a mildly nutty flavour.
How do I prepare spaghetti squash?
You can prepare the spaghetti squash in 3 ways:
- in the oven
- boiling
- steaming
What about these delicious recipes?
Nutritional values
Per 1 serving / piece:
General
Kcal
162.85 kcal
Carbohydrates
Of which sugars
Of which sugars
24.77 g
15.02 g
15.02 g
Total fat
Of which saturated fats
Of which saturated fats
2.07 g
0.11 g
0.11 g
Proteins
8.61 g
Fiber
8.39 g
Sodium
693.27 mg
Show vitamines & minerals
Handy! Scroll this table horizontally to see all nutritional values per ingredient
| Amount | Ingredient | Allergens | Kcal | Carbs | Carbs of which sugars | Fat | Fat of which saturated | Protein | Fibers | Sodium | Iron | Calcium | Magnesium | Potassium | Phosphorus | Copper | Zinc | Iodine | Selenium | Vitamin C | Vitamin D | Vitamin A | Vitamin B1 | Vitamin B2 | Vitamin B6 | Vitamin B12 | Vitamin B11 | Vitamin E | Vitamin K | Vitamin K1 | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 0.5 | spaghetti squash | 150.00 | 22.50 g | 15.00 g | 1.50 g | - | 8.25 g | 7.50 g | 15.00 mg | 4.50 mg | 187.50 mg | 75.00 mg | 975.00 mg | 187.50 mg | 0.60 mg | 1.50 mg | - | - | 105.00 mg | - | 0.15 mg | 0.38 mg | 0.45 mg | 0.83 mg | - | 75.00 µg | - | - | - | ||
| olive oil | 4.06 | - | - | 0.46 g | 0.07 g | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | - | |||
| salt and pepper | 8.79 | 2.27 g | 0.02 g | 0.11 g | 0.05 g | 0.36 g | 0.89 g | 678.27 mg | 0.18 mg | 8.00 mg | 2.66 mg | 22.17 mg | 3.03 mg | 0.02 mg | 0.02 mg | 1.03 µg | 0.04 µg | 2.67 mg | - | - | - | - | 0.01 mg | - | 0.35 µg | 0.16 mg | 5.73 µg | - | |||
| 162.85 | 24.77 g | 15.02 g | 2.07 g | 0.11 g | 8.61 g | 8.39 g | 693.27 mg | 4.68 mg | 195.50 mg | 77.66 mg | 997.17 mg | 190.53 mg | 0.62 mg | 1.52 mg | 1.03 µg | 0.04 µg | 107.67 mg | - | 0.15 mg | 0.38 mg | 0.45 mg | 0.84 mg | - | 75.35 µg | 0.16 mg | 5.73 µg | - | ||||
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