How to Roast Spaghetti Squash

By Ann Fulton

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Nutrient dense and endlessly versatile, a few helpful tips and an easy technique will deliver perfectly cooked spaghetti squash every time. No struggling to cut the hard shell either!


Scraping a fork across cooked spaghetti squash to magically produce “noodles” is really fun for kids–and kids at heart.

But what’s the best way to cook this hard-shelled winter vegetable? (From a botanical standpoint squash is technically a fruit because it contains the seeds of the plant. From a culinary perspective, however, squash is considered a veggie.)

I’ve talked to many adults who never tried spaghetti squash but were eventually wooed by its low carb appeal. My unscientific research revealed that most were surprised by how much they enjoyed it, even though it’s not a carbon copy of traditional pasta.

Cooked spaghetti squash is an excellent base for pasta sauces and a variety of proteins and delicious when simply tossed with a little butter or olive oil, sautéed garlic, salt and pepper.  

One of my favorite ways to enjoy it, however, is to use the shell as a serving bowl and combine the wholesome “noodles” with familiar flavors to make a family-friendly meal.

I’ve made these Spaghetti Squash Pizza Boats (pictured below recipe) for my family, young nieces, and a classroom full of middle schoolers to rave reviews. That alone is reason to try!  

My sister-in-law recently reported that the meal is now on the regular rotation, and my nieces enjoy helping to make the pizza boats as much as they enjoy eating them.

I’ve also made a version of this Leftover Spaghetti Pizza, with plain spaghetti squash noodles in place of the leftover sauced spaghetti. The variation would better compared to a frittata, but whatever you call it, it’s easy, delicious, and healthy.

When considering other ways to enjoy, think to some of your favorite meals and combine elements of them with the spaghetti squash. Beyond the pizza boat idea, for example, you can make enchilada, taco, or chicken alfredo boats, to name a few.  These mashups lend good flavor and lots of kid (and adult!) appeal.

So here’s the lowdown…

Spaghetti Squash 101:

  • The outer shells are hard and can be difficult to cut. For less resistance, microwave the whole squash for about three minutes before cutting.
  • Most recipe instructions for cooking spaghetti squash call for roasting with cut sides facing down. I have tried cooking with the cut sides facing up and there was no difference in taste or cook time. However, with this method the moisture that cooks out of the squash occasionally pools inside the squash. This is best poured off to prevent it from diluting any sauces that are added.
  • Similarly, I prefer roasting to microwaving as roasting enhances the nutty flavor and cooks off more of the moisture. However, whole squash can be cooked completely in the microwave. Just be certain to pierce deep holes in the squash to prevent pent up steam from creating an unwanted squash explosion.
  • Because squash size varies dramatically, cooking time is not precise. The squash is done when a fork can easily pierce through the skin and flesh, and the flesh can be scraped into spaghetti-like strands.
  • When using the shell as a ready-made bowl, cut a thin slice from the bottom if needed to form a sturdier base.
  • I have heard that large squash are naturally sweeter than smaller squash, although I frequently purchase the smaller squash and would be hard-pressed to tell the difference. Smaller shells do work better as bowls or “boats” for serving. While larger shells can serve as a serving dish, it’s often easier to transfer the ingredients to a casserole dish or several smaller bowls.
  • Cutting the spaghetti squash in half width-wise (meaning the smaller of the equator options as opposed to the method pictured) will result in longer strands. This method of cutting doesn’t work as well if you wish to eat out of the shell but can be a fun experiment when cooking with kids.
  • One cup of spaghetti squash has just 31 calories, 0.6 grams of fat, and 7 grams of carbs and is a good source of potassium, fiber, and Vitamins A, C and B6.

How to Roast Spaghetti Squash
Yield: 2-4 servings
The amount of "noodles" will vary based on size of squash. For reference, a 4-pound spaghetti squash will yield approximately 5 cups of cooked squash.
  • Spaghetti squash
  • Extra virgin olive oil
  • Salt and pepper

Preheat the oven to 400℉, and lightly grease spray a baking sheet. You may line it with parchment paper or greased foil for easy cleanup.

Using a sharp knife, very carefully cut the spaghetti squash in half lengthwise to form two equal size “boats”. (Tip: I find it helpful to microwave the squash for about 3 minutes before cutting to soften it. Pierce it once or twice along the line where you will cut it later so the steam can escape.)

Scrape out the seeds with a spoon, and place cut-side up on the prepared baking sheet. Mist or brush with olive oil (I usually drizzle a teaspoon of oil around the edges and inside each half, and then rub it around with my fingers). Season the flesh well with salt and pepper.

Flip the squash and bake cut-side down for 25-35 minutes or until the edges of the squash are lightly golden and the squash meets little resistance when pierced with a knife. The flesh should easily pull away from the shell but have a hint of firmness to it. (Exact time will depend on oven, size of squash, and if you microwaved to soften. Larger squash that have not been softened may take 40-50 minutes.)

Using a fork, scrape the inside of the squash until the flesh is spaghetti-like. You may transfer the strands to a bowl or enjoy straight from the shell.

Prep-ahead tip: Spaghetti squash may be baked in advance. Either allow the cooked halves to sit on the counter for up to 2 hours or cool, cover, and refrigerate for a day or two.

If you are stuffing the shells as part of another recipe (like Spaghetti Squash Pizza Boats), leave about ¼-inch of the squash in tact around the border so the shell doesn’t collapse.

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More ways to enjoy…

I’ve made Spaghetti Squash Pizza Boats for children, grandparents, and a classroom full of middle school students…and it’s always a surprise hit!

Buffalo Chicken Casserole from Juli Bauer’s Paleo Cookbook is a recipe I originally made for a friend who was struggling through Whole30. She went on to make this spaghetti squash-based dish several times a week throughout the program and says it’s still a favorite. I love it, too, but add blue cheese–which is delicious although not Whole30 approved!



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  1. Joan

    I made the Spaghetti Squash with Marinara sauce and it was very tasty. I followed your method using the microwave but added another minute to make it 4 minutes. Using the microwave made cutting the hard skin much easier. Thanks for that tip. I cooked both halves but only used half for my first meal and will use the other half to make the Pizza Boats tomorrow. Using the olive oil around the edges and inside added more flavor.

    1. Ann Post author

      Hi Joan. I’m glad this method worked well and hope the pizza boats are equally successful. They always go over well around here!