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How to Cook Spaghetti Squash

How to cook spaghetti Squash with text

After years of working with patients, I realized that simple basic recipes make the biggest impact on their health. Most want to incorporate healthy vegetables and real foods more often but don’t know how to prepare them. They have little time or interest in whipping a meal that looks like it came from Chopped.

As nice as it is to cook an elaborate meal every now and then, knowing how to do the basics is more important. My last recipe was how to cook collard greens, and today, I’m sharing how I cook spaghetti squash.

I frequently recommend winter squashes, especially the beautiful spaghetti squash. Some of my clients have never seen one (or maybe they did but didn’t know what it is), have never had it, or have never made it themselves before. Some thought they need a special tool to get the squash to look like noodles. To their surprise, it’s much more easier than that!

Health Benefits of Spaghetti Squash

Here are some of the health reasons why I recommend spaghetti squash as part of healthy, nutrient-rich, real clean food diet!

1. Low in carbohydrates

If you compare a cup of potatoes, pasta, or rice with a cup of spaghetti squash, you will see that spaghetti squash is lower in carbohydrates and roughly has the same amount of fiber. Eating a lower carbohydrate meal (assuming balanced with protein and fiber) prevents blood sugar and insulin surges. That will, in return, help with weight loss and managing blood sugar in people with diabetes and prediabetes.

Because they’re lower in carbohydrates, you can eat a little bit more, about 1.5 cups of spaghetti squash, and still be within a healthy range for the amount of carbohydrates in your meal. Eating more volume will help you be more satisfied with your meal, which is crucial if you’re trying to lose weight.

Nutrition comparison between pasta and spaghetti squash

2. High in vitamins and minerals

A cup and a half (a typical serving I would recommend at a time) of spaghetti squash is a good source of vitamin A building blocks, vitamin C, vitamin B6, pantothenic acid (another B vitamin), folate, manganese, copper, potassium (important mineral for heart health), and magnesium. Your pasta might be fortified with some of these nutrients, but we know that naturally occurring vitamins and minerals are often better absorbed and utilized than their synthetic versions.

3. High in Healthy Fiber

A cup and a half of spaghetti squash has 3 grams of fiber. The health benefits of fiber are many–staying full, lowering cholesterol and blood sugar, improving gut function, and reducing the risk of colon cancer. One type of fiber found in winter squashes, including spaghetti squash, are called pectins. Animal and cell studies show that pectins have antioxidant, anti-inflammation, anti-diabetes, and insulin-regulating benefits (studies here, here, here, here, and here).

4. Rich in Antioxidants

Winter squashes in general are an excellent source of carotenoids, which serve as antioxidants in addition to being the building blocks of vitamin A. They are a primary source of the antioxidants alpha-carotene, beta-carotene, lutein, zeaxanthin, and beta-cryptoxanthin in an average American diet.

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How to Cook Spaghetti Squash

Be careful when preparing squash. Start with a large sharp knife and a large cutting board. Place a towel under your cutting board and you might want to place a towel or paper towel under the squash so it doesn’t slip when you cut through it.

Read my tips on how to spend less time cooking (such as my paper towel trick) by clicking HERE

How to Cook Spaghetti Squash

I’ve tried cooking spaghetti squash many different ways and this is my favorite. I used to cook it pulp up but it got dry. I also used to roast it with olive or avocado oil, but I had to keep adding oil to keep it moist. Now I roast with water and add the oil later, which helps preserve the polyphenols in olive oil. Plus, I get to enjoy the flavor of the oil or butter better when I add it at the end, and I don’t have to add too much.

How to Cook Spaghetti Squash 1


Roasted Spaghetti Squash
Recipe Type: Vegetable Dish
Cuisine: American
Author: Nour Zibdeh
Prep time:
Cook time:
Total time:
very easy and simple way to cook a spaghetti squash
  • 1 spaghetti squash
  • 1 tablespoon olive oil, coconut oil, grassfed-butter (optional)
  • Salt (sea salt or pink Himalayan) and pepper to taste
  • Fresh herbs like parsley, cilantro, chives, or scallions (optional)
  1. Preheat oven to 400 F.
  2. Cut spaghetti squash in half lengthwise. Remove the seeds with a spoon. You may wash them and roast them separately.
  3. Place each half on a baking sheet with a rim, pulp down.
  4. Add some water, about 1/4 cup, to the baking sheet.
  5. Roast for 45 minutes or until pulp is soft comes out as spaghetti easily with a fork.
  6. Continue to fork. Place pulp in a large bowl.
  7. Toss with desired oil, salt, and pepper. Add fresh herbs for garnish

How to Cook Spaghetti Squash 2


Nour’s guidance and expertise was the key to dramatically halting our son’s [Crohn’s] disease progression! His pediatric gastroenterologist is now in agreement of our choice to treat solely with diet and supplements. All his labs have improved and his inflammatory markers are so low they are practically nonexistent.

Before working with Nour, I experienced intestinal pain off and on for for 54 years with minimal success on medications. I have benefited 100% from Nour’s program as I am now pain free!

A lot of time and money was wasted on foods that I thought would help my digestive struggles [diarrhea, bloating, hunger], but in fact I was making it worse. The main benefit is getting a handle on what negatively affects my digestive symptom. Doing a total 180 to my eating habits has been pretty amazing.


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