Spaghetti Squash
Spaghetti squash is a pale yellow winter squash whose cooked flesh pulls apart into long, noodle-like strands, making it a popular low-carb stand-in for pasta.
How to buy
Choose squash that feel heavy and solid for their size, with firm, matte yellow skin free of soft spots, deep cuts, or green patches. A squash that feels light or has a glossy, waxed look may be past its prime or lower in flesh density.
How to store
Whole, uncut spaghetti squash keeps well in a cool, dry pantry spot for a month or more, away from direct sunlight. Once cooked, the strands keep in the fridge for about 4-5 days in a sealed container, though they continue to release water and soften over time.
Culinary profile
- Flavor
- Mild and faintly sweet, closer to other winter squash than to pasta -- it doesn't disappear into a sauce the way noodles do, so it reads more like a vegetable side than a true pasta replacement. Roasting concentrates its sweetness more than steaming or microwaving.
- Texture
- Dense and fibrous raw; once roasted, the flesh separates into long, slightly crisp-tender strands when scraped with a fork. Overcooking turns the strands watery and limp.
- Aroma
- A mild, faintly sweet, squash-like smell, much less pronounced than butternut or acorn squash.
How to prepare
- Roasted and shredded — Halved, roasted cut-side down, then scraped with a fork into long strands.
- Microwaved — A quicker method for softening the squash before scraping out the strands.
- Baked and stuffed — Roasted halves filled with a savory mixture and baked again before serving.
- Sautéed strands — Shredded strands tossed briefly in a hot pan with sauce to remove excess water.
Classic dishes
American
- Stuffed spaghetti squash — Roasted halves filled with ground meat, cheese, and the squash's own strands, then baked.
- Spaghetti squash casserole — Shredded squash baked with cheese and a crumb topping as a side dish.
- Roasted spaghetti squash with butter and parmesan — The simplest preparation, strands tossed with butter, parmesan, and black pepper.
- Spaghetti squash fritters — Shredded squash bound with egg and cheese and pan-fried into crisp cakes.
- Spaghetti squash soup — Roasted squash blended into a smooth, lightly sweet soup.
Italian
- Spaghetti squash with marinara — Roasted strands tossed with tomato sauce as a lighter, low-carb take on spaghetti.
- Spaghetti squash alfredo — Squash strands tossed in a creamy parmesan sauce in place of noodles.
- Spaghetti squash carbonara — A low-carb riff on carbonara using squash strands with egg, pancetta, and cheese.
- Spaghetti squash with bolognese — Shredded squash served under a rich, slow-cooked meat sauce.
- Spaghetti squash primavera — Squash strands tossed with sautéed spring vegetables and olive oil.
Mexican
- Spaghetti squash tacos — Seasoned squash strands used as a lighter filling in place of rice or tortillas.
Chinese
- Spaghetti squash lo mein — A low-carb adaptation swapping squash strands for wheat noodles in a soy-sauced stir-fry.
French
- Spaghetti squash gratin — Shredded squash baked in cream and cheese until golden on top.
Thai
- Spaghetti squash pad thai — A low-carb take on pad thai using squash strands in place of rice noodles.
Mediterranean
- Spaghetti squash salad with vinaigrette — Cooled strands tossed cold with olive oil, lemon, and herbs.
Substitutions
- Yellow Squash — Doesn't shred into strands, but works as a milder-tasting swap in sautés and casseroles.