What Kind of Squash is Spaghetti Squash: The Tasty Pasta Alternative

Squash is one of the most versatile vegetables that you can add to your diet. It comes in different shapes and sizes, and each type boasts its own nutritional benefits. One of the most popular types of squash is spaghetti squash, also known as vegetable spaghetti, noodle squash, or squaghetti. Many people love this type of squash because it is an excellent alternative to pasta.

What is Spaghetti Squash?

Spaghetti squash is a type of winter squash that belongs to the Cucurbitaceae family. Its scientific name is Cucurbita pepo. As the name implies, the flesh of a spaghetti squash is famous for its spaghetti-like strands. When cooked, the flesh of the squash can be scraped out into thin, pale-yellow strands, which resemble spaghetti pasta.

How to Select Spaghetti Squash?

Selecting a good spaghetti squash is crucial to its preparation. It ensures that you get the best flavor and texture. When shopping for spaghetti squash, look for ones that are firm and heavy for their size. Avoid squash that has cracks, soft spots, or any signs of damage. Notably, a good spaghetti squash should have a bright and uniform color.

How to Store Spaghetti Squash?

Storing spaghetti squash is relatively easy as it can last up to a month when kept in a cool and dry place. The best way to store spaghetti squash is by placing it in a cool and dark place. A pantry or cellar is an excellent place to store this vegetable. Once you cut open the squash, wrap it tightly in plastic wrap and refrigerate it. However, it is best to use it within a week after cutting it open.

How to Cook Spaghetti Squash?

There are several ways to cook spaghetti squash, but the most common methods include baking, boiling, microwaving, or roasting. Each method yields different results; however, the best approach depends on the cooking time you have and the texture you want to achieve.

Baking Spaghetti Squash

To bake spaghetti squash, preheat your oven to 375 degrees Fahrenheit. Cut the squash lengthwise, remove the seeds, and place it on a baking dish, flesh side up. Drizzle with olive oil, sprinkle with salt and pepper, and bake for about 45 to 60 minutes, or until the flesh is tender.

Boiling Spaghetti Squash

Boiling spaghetti squash is a quick and easy way to prepare this vegetable. Cut the squash into pieces, remove the seeds, and put it in a pot of boiling water. Cook for about 20 to 30 minutes or until the flesh is tender. Drain the water and scrape out the strands with a fork.

Microwaving Spaghetti Squash

Microwaving spaghetti squash is a quick and easy way to prepare it. Cut the squash into halves, remove the seeds, and place it in a microwave-safe dish. Microwave the squash for about 8 to 10 minutes or until the flesh is tender.

Roasting Spaghetti Squash

Roasting spaghetti squash is an easy way to achieve a caramelized and sweet taste. Preheat the oven to 375 degrees Fahrenheit. Cut the squash lengthwise, remove the seeds, and place them on a baking sheet, flesh side down. Roast for about 30 to 45 minutes, or until the flesh is golden brown.

Nutritional Benefits of Spaghetti Squash

Spaghetti squash is an excellent source of nutrients, including fiber, vitamins, and minerals. A one-cup serving of raw spaghetti squash contains:

Nutrient Amount per One Cup Serving
Calories 31
Carbohydrates 7g
Fiber 1.5g
Fat 0.6g
Protein 0.6g
Vitamin A 86 IU
Vitamin C 2.6mg
Calcium 28mg
Iron 0.6mg

Health Benefits of Spaghetti Squash

Rich in Vitamin C

Spaghetti squash is an excellent source of vitamin C, which is essential for the growth and repair of tissues in the body. Vitamin C also acts as an antioxidant and helps boost the immune system.

High in Fiber

Spaghetti squash is rich in fiber, which helps promote healthy digestion and support cardiovascular health. It also helps keep you full longer, making it a perfect food for weight management.

May Help Prevent Cancer

Spaghetti squash contains antioxidants like beta-carotene, which helps protect the body against cancerous cells. Incorporating spaghetti squash into your diet can help reduce the risk of certain types of cancer.

Low in Calories

Spaghetti squash is an incredibly low-calorie food that makes it ideal for people who want to lose weight. The moderate amount of carbs and high fiber content ensures that you feel full and satisfied for an extended period without consuming too many calories.

How to Serve Spaghetti Squash

Spaghetti squash can be served in many ways, depending on your preferences. It can be served plain, seasoned with salt and pepper, or served with your favorite sauce. Below are some of the ways to serve spaghetti squash:

With Meatballs and Tomato Sauce

Spaghetti squash can be served with your favorite meatballs and tomato sauce, like traditional spaghetti pasta. Top with freshly grated Parmesan cheese for added flavor.

With Pesto Sauce

Pesto sauce is a perfect accompaniment to spaghetti squash. Mix some pesto with the cooked spaghetti squash and serve it as a light and healthy meal.

With Alfredo Sauce

For a more decadent meal, spaghetti squash can be served with Alfredo sauce. Alfredo sauce is made from butter, cream, and Parmesan cheese, which go perfectly well with the flavor of spaghetti squash.

As a Salad

Spaghetti squash can also be served as a salad. Mix the cooked squash with some arugula, tomatoes, and feta cheese for a hearty and healthy salad.

Frequently Asked Questions(FAQs)

  • Q: What is the texture of spaghetti squash?
  • A: When cooked, the flesh of spaghetti squash forms long and thin strands, which resemble pasta. The strands have a tender and slightly crunchy texture.

  • Q: How many carbs does Spaghetti squash have?
  • A: A one-cup serving of raw spaghetti squash contains 7 grams of carbs.

  • Q: Can I eat the skin of spaghetti squash?
  • A: The skin of spaghetti squash is edible, but it is not usually eaten because it is tough and hard to digest.

  • Q: Does Spaghetti squash taste like pasta?
  • A: Spaghetti squash does not taste like pasta, but it has a mild taste that goes well with any sauce you choose to serve it with.

  • Q: Can I freeze spaghetti squash?
  • A: Yes, you can freeze spaghetti squash. To freeze, scrape out the cooked squash strands, let it cool, and then store it in a freezer-safe container or bag.


Spaghetti squash is a delicious and healthy alternative to pasta. It is easy to prepare and versatile, making it an excellent addition to any meal. Whether you are looking for a low-carb option or just aim to incorporate more vegetables into your meal, spaghetti squash is a great option. Give one of the above recipes a try, and you are sure to fall in love with this tasty vegetable.


  • https://www.healthline.com/nutrition/spaghetti-squash#how-to-prepare
  • https://www.medicalnewstoday.com/articles/276714#nutrition
  • https://www.freshexpress.com/home/23/spaghetti-squash.html
  • http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63

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