Cooking Spaghetti Squash – Low Calorie Noodles

Why Do I Go About Cooking Spaghetti Squash?Cooking Spaghetti Squash

I make a habit out of cooking spaghetti squash because I want to make the healthiest, homemade noodles that can be used for my spaghetti dinners.

Spaghetti squash noodles have only 10% of the calories of those starchy pasta noodles.  And, they have a ton of vitamins and minerals that pasta can’t give us!

Can you believe it?

That makes for “guilt-free” eatin’!


The Hard Part – And, I mean HARD!Stabbing the spaghetti squash with my TUO Carving Knife.

Cutting this rock hard, cylindrical squash can be a real challenge unless some strategic planning and a razor sharp knife is used – like my TUO Carving Knife!

Whether the spaghetti squash is cut in half lengthwise – or width-wise – start the cut by stabbing it with the knife.  Then, lay the knife blade in the stab wound and rock the knife back and forth – down through the squash.



Rapping the top of the knife with a piece of wood makes it easier to cut through the spaghetti squash.

Even with a sharp knife, spaghetti squash skin can be very hard.  Sometimes, I use a block of wood or a rubber mallet – and rap the top side of the knife to help it work its way down through the squash.

It’s much easier to cut a spaghetti squash width-wise.  Also, the squash noodles will be twice as long since they run left-to-right (width-wise) through the squash.


Spoon Out The Pulp And Seeds

Scrape the inside of the golden spaghetti squash flesh with a spoon to remove the pulp and seeds.  There may be a few pulp strands that will stubbornly stay attached to the flesh – but, it doesn’t have to be perfect.  They’ll cook up well enough, too.

Pulp and seeds removed from the spaghetti squash.Pulp and seeds that came out of the spaghetti squash.








Don’t throw the seeds away!  Because, at the end of this spaghetti squash noodle recipe, I’ll tell you how to turn the seeds into the most delicious roasted seed snack!


Coat The Squash’s Flesh With Oil

Cuisinart Basting BrushBasting olive oil and garlic salt on the spaghetti squash.









I like to use extra virgin olive oil – a couple of ounces (around 4 tablespoons) – mixed with a teaspoon of my homemade garlic salt (Made by adding 1 part garlic powder together with 2 parts salt – shaking it up to mix it well.).

Using my Cuisinart Basting Brush, liberally coat the flesh of both halves of the spaghetti squash with the olive oil / garlic salt combination.


If you decided to try the roasted seed recipe explained at the end of this article, save a tablespoon or two of the olive oil / garlic salt mix to coat the seeds you want to roast.


Oven Roast The Squash

Reynolds Wrap aluminum foilQuCrow Nonstick Baking Sheet PansPlace both spaghetti squash halves "flesh down" on pan.

Placing the halves “flesh side down” on an aluminum foil covered baking pan, pop them into a pre-heated 400 degrees Fahrenheit oven for about 45 minutes.  Once the edges of the skin begin to brown, it’s time to take out the squash and let it cool for a half hour or more.  I usually give it an hour or so – by which time it is pretty much back to room temperature.


Makin’ The Noodles

After the roasted squash has cooled enough to handle, take a fork and scrape out all the flesh.  It will come out in noodle-like strings just as easy as you please.

Cut the spaghetti squash into sections for easier noodle removal.Spaghetti squash skin after noodles have been removed.








If you were smart enough to originally cut the spaghetti squash width-wise, you can make it even easier to remove the noodles by cutting one inch or inch-and-a-half sections – and use the side of the fork to scrape the noodles off the skin of each section.  It’s easier than slipping on an icy sidewalk in the middle of a blizzard!


That’s All There Is To It!Bowl full of spaghetti squash noodles.

Now, you have a bowl full of tasty spaghetti squash noodles – just waiting to be topped off with your favorite spaghetti sauce.  Sometimes, I smother it with Alfredo sauce – for a change of pace.  But, either way, these squash noodles are a great substitute for pasta noodles – and your waistline will thank you!



Now, Let’s Do Something With Those Squash Seeds!Spaghetti squash pulp with seeds floating on the water.

Throw the pile of pulp and seeds into a bowl and add water.  Most of the seeds will float to the top – making for easy removal.

But, I still have pick through the pulp to separate the more stubborn seeds that want to cling to the pulp relentlessly.

Spaghetti squash seeds rinsed and drained in a colander.Dry seeds in a paper towel.







Rinse and thoroughly dry the squash seeds on a paper towel.  Then coat them with the leftover olive oil / garlic salt mix that was used for roasting the squash.

Coat seeds with leftover olive oil and garlic salt.Place coated seeds on a baking pan and spread them out.






Roasted seeds are done when they darken and get crunchy.

Evenly lay the coated seeds out on an aluminum foil covered baking pan and stick them in a 325 degree Fahrenheit oven for about 25 minutes – or, until the seeds darken.  Do a taste test – and, if the seed is mostly dry, crunchy, and easy to chew, they are ready to be removed and cooled.


A Little Riddle For You…

A vegetable medley - which do I like?

I like grapes – but, not potatoes.

I like green beans – but, not radishes.

I like green peas – but, not onions.

Following this rule, would I like cucumbers or peaches?

Cucumbers of course!


I only like foods that grow on vines!



Comment below or email me,, and share your experiences with cooking and eating squash!



Lookin’ On The Lightside!

4 thoughts on “Cooking Spaghetti Squash – Low Calorie Noodles

  1. Phil Reply

    Wow, what a cool way to make healthy Spaghetti!   I did not know about Spaghetti Squash until today.

    What is the kind of Squash that you buy?  I was also wondering , since it is so hard to cut, could you not just place the whole squash in the oven on say 300 and cook for an hour to make it easier to cut?

    I thought you were making the seeds to suck on the salt from them, like pumpkin seeds.  I smiled when you said you eat them, and that they are crunchy.  LOL..   I bet they are loaded with vitamins.  Do you know if they are?

    Great information, and very entertaining too!

    • Noah Post authorReply

      Hi Phil,

      Glad I was able to enlighten you about spaghetti squash.  You will find it in most supermarkets and, it is called, “spaghetti squash.”

      I wouldn’t change the temperatures and times – because, the recipe I chose has worked the best.  To put the oven any lower – like 300 degrees – would not cook the spaghetti squash completely enough.

      Every part of any squash is jam-packed with vitamins – and, you can eat the seeds from just about all types of squash.  I wouldn’t even consider roasting squash seeds if I could only suck the salt off of them.


  2. Jordan Smith Reply

    Thanks so much for this post! I made this yesterday night for the family…everyone was suspicious after so many years of bland crunchy tasteless spaghetti squash done the “lengthwise with a bit of water” way (lol!). It was Sooooo good! Definitely a new favorite! Really easy fast way to make spaghetti squash.

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