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How to prepare spaghetti squash

Spaghetti squash seems like the thing to eat this time of year, but do you know what to do with it? I remember the first time I made it and absolutely fell in love with this tasty substitute for noodles. It wasn’t until last week, however, that I realized many people steer clear of spaghetti squash because they aren’t sure how to cook it.

That’s what I want to share with you today: the basics of how to cook a spaghetti squash. Once your squash is cooked, you can eat it like normal pasta. The topping options are endless.


  • Spaghetti squash


  1. Pre-heat oven to 400 degrees.
  2. Slice the squash in half lengthwise from stem to tail.
  3. Scoop out the seeds. You can also roast the seeds as you would pumpkin seeds.
  4. Place squash in a roasting pan face down.
  5. Pour in ¼ cup of water (optional). You can also cover with aluminum foil.
  6. Cook the squash 35-45 minutes. You will know it’s done when it’s tender.
  7. Scrape out the squash using a fork to gently pull the strands apart. To make long noodles, rake the fork down the longest side of the squash.How to prepare spaghetti squash | UPMC Health Plan
  8. Top with sauce, or eat plain.
  9. Approximate nutrition information for 1 cup: 45 calories, 0 grams fat, 10 grams carbohydrate, 1 gram protein