Learn how to cook spaghetti squash using the oven and microwave. The cutting technique is crucial to yielding long strands to mimic noodles. I’ll show you how in this simple tutorial. This type of squash is a great grain-free substitute for low carb and healthy meals.
What’s really special about the Cucurbita pepo winter squash is when it cooks. The inside yellow flesh reveals long, fibrous strings that look like spaghetti noodles, making it an excellent stand-in for wheat-based pasta. This large oval gourd has a neutral taste, twirlable texture and the slightest crunch which makes it useful in a variety of ways. Although for this tutorial I’m keeping it real simple by roasting with olive oil and salt & pepper.
Not only does it taste pretty darn good, but it’s also a nutritional powerhouse! According to the USDA National Nutrient Database, for a one-cup serving, spaghetti squash delivers just 42 calories, 0.4 grams of fat, 10 grams total carbohydrates, 2.2 grams of fiber, and 1 gram of protein. It also supplies a boost of vitamins and minerals like Vitamin A, C, calcium, magnesium, and potassium
The difference between cuts (halves vs. rings)
Since the squash is long and oval in shape, it’s a common misconception that in order to yield long strands, cut it lengthwise. Wrong! In fact, it’s best to cut into rings to yield elongated pieces. Cutting the squash from stem to end slashes the stringy flesh in half which yields shorter strands, but it does create a “boat” or bowl to eat straight out of. The type of cut may or may not matter, but if you’re a fan of sphagetti and meatball go for the rings.
Roasted Spaghetti Squash Halves
- Cut the squash in half lengthwise for large boats. Alternatively, cut the ends off of the side to make a flat bottom, then cut through the center to create round bowls.
- Use a large spoon to remove the seeds.
- Brush the flesh with olive oil or other high smoking point cooking oil, season with salt, or any other desired seasonings.
- Place the halves on a parchment paper-lined baking sheet cut side down.
- Roast at 400°F (204°C) until the skin pierces easily with a knife, about 40 minutes to an hour. The skin and edges of the flesh will have a nice browned color.
- Fluff strands with a form and eat straight from the bowl, or scoop out with a spoon and transfer to another serving dish.
Roasted Spaghetti Squash Rings
- Cutting the squash into sliced rings gives the longest strands.
- Cut the squash into 1-inch wide rings, and then use a spoon to remove the seeds.
- Brush both sides with olive oil and sprinkle with salt.
- Roast until the flesh is lightly golden brown on the surface and the flesh is tender, about 30 to 40 minutes.
- Use a fork to gently pull out the flesh from the rings.
Microwaved Spaghetti Squash Halves
- Cooking the squash halves in a microwave-safe dish boils and steams the flesh, creating flakey and tender strands.
- Place one-half face down in the dish and then cover with 1-inch of water up the sides.
- Microwave in increments, until the skin can be easily pierced with a knife, about 15-17 minutes per half.
- Use a fork to fluff the flesh and serve with desired seasonings and sauces.
Eat the seeds!
Just like with Roasted Pumkin Seeds, the ones in the spaghetti squash are also edible. Don’t toss them out, instead, clean, dry, and toss in some oil and seasoning for a crunchy snack.
Recipes to substitute in spaghetti squash
- Pad Thai
- Chow Mein
- Pesto Shrimp pasta
- Chicken Carbonara
- Beef Bolognese
Check out this video if you want to see : https://youtu.be/2u27shtBShY