How to Cook Spaghetti Squash in the Oven or Microwave
Spaghetti squash is an excellent base for pasta sauces and protein. It's also delicious when the cooked squash strands (or noodles) are tossed with a little butter or olive oil and toasted garlic. This recipe will make four side portions or will generously serve two for a full meal.
Spaghetti squash is an excellent base for pasta sauces and protein. It's also delicious when the cooked squash strands (or noodles) are tossed with a little butter or olive oil and toasted garlic. This recipe will make four side portions or will generously serve two for a full meal.
- Carbohydrate 0 g
- Cholesterol 0 mg
- Fat 0.843750000361835 g
- Fiber 0 g
- Protein 0 g
- Saturated Fat 0.116505000049962 g
- Serving Size 1 1 Serving (1g)
- Sodium 38.7748750000072 mg
- Sugar 0 g
- Trans Fat 0.0228487500097986 g
- Calories 7 calories
Step-by-step
- Using a heavy chef’s knife cut squash in half lengthwise — see the notes section for how to do this safely. Remove the seeds and discard. Lightly drizzle the cut side of each squash half with olive oil, and then season with salt and pepper.
- Heat the oven to 375 degrees F and line a rimmed baking sheet (or large baking dish) with parchment paper. Place the squash cut-side-down onto the baking sheet and bake 40 to 50 minutes until it is soft and easily pierced with a knife. (If you have some, sneak a few sprigs of fresh herbs underneath in the cavity of the squash — rosemary, thyme, sage, and mint are excellent.)
- When the squash is done, flip the halves so that the cut-side is facing up and allow to cool for about 5 minutes. Run a fork through the flesh to separate the “spaghettilike†strands/noodles.
- Place the squash halves cut-side-down in a microwave-safe baking dish. Fill the dish with water so that it is about 1-inch deep.
- Microwave for 5 minutes, check the squash and continue to microwave for 2 to 5 minutes until the squash is soft and easily pierced with a knife. When the squash is done, flip the halves so that the cut-side is facing up and allow to cool for about 5 minutes. Run a fork through the flesh to separate the “spaghettilike†strands/noodles.
Piercing the raw outer skin of a spaghetti squash requires a sharp chef knife and steady leverage, making safe initial incision placement the most critical step before cooking begins. Cutting the gourd lengthwise exposes the internal seed cavity, allowing efficient scraping with a metal spoon to remove all fibrous pulp. Drizzling the exposed flesh with olive oil and seasoning with salt draws out surface moisture through osmosis during the thermal process.
Thermal conversion relies on heat breaking down the pectin matrix holding the squash's tubular cell walls together. Roasting at 375 degrees Fahrenheit for 40 to 50 minutes caramelizes natural sugars while evaporating excess water, yielding firm, distinct strands. Alternatively, steaming the squash in one inch of water inside a microwave-safe dish softens the cell walls rapidly within 7 to 10 minutes, though this wet method retains more internal moisture and produces a softer strand.
Managing leftovers requires careful handling because high water content causes thawed squash to become waterlogged. Cooked strands can be stored in an airtight container in the refrigerator for up to five days. Freezing is possible for up to three months, but excess liquid must be squeezed out using a clean kitchen towel after thawing to restore a palatable texture before reheating in a skillet.
Fresh herbs placed inside the cavity during roasting infuse volatile aromatic compounds directly into the steam, whereas dried herbs lack the fresh essential oils required for vibrant flavor contribution. Tossing the separated noodles immediately with butter coats the starch molecules, preventing them from clumping as steam continues to escape from the hot strands.
