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    Home » Main Dishes » Keto Spaghetti Squash

    Oct 6, 2019

    Keto Spaghetti Squash

    Published on Oct 6, 2019. Updated on Oct 22, 2021. By Tayo. This post may contain affiliate links. See Disclosure. Leave a Comment

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    spaghetti squash pinterest image

    You will love this easy keto spaghetti squash recipe, perfect for the whole family. This is one of the best pasta replacements on keto!

    spaghetti squash closeup image

    There are so many great pasta alternatives on a low-carb diet. I especially like zucchini noodles, shirataki noodles, and palmini noodles. These delicious dishes help me not miss regular pasta on my keto diet.

    Keto spaghetti squash is another great alternative, which has a wonderful and amazing flavor when made with the right ingredients. Spaghetti squash is also a great way to get in some vegetables for the picky eater and can be enjoyed by the whole family.

    This delicious keto spaghetti squash recipe, fused with flavorful bell peppers and herbs, has a spicy kick that takes it to another level!

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    Why Is It Called Spaghetti Squash?

    Spaghetti squash is a low carb vegetable that makes an excellent pasta dish. When cut open, the inner flesh contains many seeds and a tough, somewhat stringy texture.

    When cooked, it becomes soft and turns into fine, thin spaghetti-like strands, making it an amazing spaghetti or pasta replacement.

    two plates servings of spaghetti squash

    Spaghetti Squash Nutritional information

    Spaghetti squash, also called vegetable spaghetti or noodle squash, is a winter squash that is firm and hard and is bright yellow or orange in color.

    It contains healthy vitamins such as beta-carotene, potassium, vitamin A, folate, and folic acid, and anti-oxidants.

    Ingredients used

    • Vegetables: Spaghetti squash, red bell pepper, and onions.
    • Spices: Cayenne pepper, thyme, garlic powder, bouillon powder, black pepper, and salt.
    • Garnish (optional): Fresh parsley and red pepper flakes.
    • Olive oil: to roast the spaghetti squash.

    How to prepare keto spaghetti squash

    Spaghetti squash can be a bit challenging to cut, especially if it is your first time. The outer skin is quite hard and firm, but you need to cut through it, and this can be a bit hard for some because you need to use quite a bit of force.

    Most days, my husband does the cutting, so I can save my energy for the actual cooking! But sometimes, it's just me and my spaghetti squash, and I have to wrestle it open with a knife all by myself.

    spaghetti squash ingredients and prep

    A slightly easier way will be to poke holes in the spaghetti squash and microwave for a few minutes.

    The poking-holes part is VERY crucial; please do not put a spaghetti squash in the microwave without poking holes in it. It just might explode and possibly damage your microwave. You need to poke holes in it to release the steam.

    Prepare the spaghetti squash

    Preheat your oven to 400 F. Poke about 4 to 5 holes on each side of the spaghetti squash vertically with a sharp knife.

    The holes don't have to be that deep. Microwave for 3-4 minutes; I'm usually good to go after just three minutes, but you can do one more minute if it's still too hard.

    cutting spaghetti squash open

    When done, allow to cool a bit, cut out the stem and cut open vertically. Use a metal spoon to scoop away all the seeds from the center.

    Use a brush to lightly apply some olive oil to it and sprinkle just a bit of salt and pepper.

    Line a baking pan with parchment paper, and place the squash halves on the parchment paper. The squash cut-side should face down. Place it in the hot oven and set the timer for 30 minutes.

    Roasting spaghetti squash in the oven is by far the best way to prepare it because it brings out the best flavor and dries it out completely, so your dish is not watery.

    scooping out the seeds from spaghetti squash

    Prepare the sauce

    When the spaghetti squash has just 10 more minutes on the timer, prepare the sauce. Chop ¼ bell pepper and ¼ onions (roughly one cup each) and set aside.

    Add 2 tablespoons of olive oil to a large skillet, and when heated, add the chopped onions. After a minute, add the chopped bell peppers and stir for about 5 minutes. Simmer on medium-high heat.

    preparing the sauce for spaghetti squash

    When the spaghetti squash is done, bring it out and let it cool down for a few minutes as it will be scalding. When it cools down a bit, remove as many strands as you can from the inside of the squash, using a fork. The squash strands should look and feel like spaghetti.

    You will begin to perceive the mild, pleasant flavor and might be tempted to eat it now, but hold on for a few more minutes. It will be worth it, I promise!

    Add the spaghetti squash and spices to the pan with the veggies and stir thoroughly for about 5 minutes on medium heat. Garnish with fresh parsley and pepper flakes, if you wish, and you're ready to eat!

    This recipe serves 4 and has only 9 net carbs per serving.

    If you prefer to use your instant pot to save time, this Instant Pot Spaghetti Squash is really good!

    tasty spaghetti squash recipe final preparation steps

    Storing and Reheating

    Spaghetti squash can be stored for 3-5 days in an airtight container in the refrigerator. You can also freeze for up to 3 months.

    To reheat, thaw the frozen spaghetti squash in the refrigerator overnight. Then reheat on the stove with very little water.

    What can you eat spicy spaghetti squash with?

    You can eat this tasty keto spaghetti squash as a main dish with protein on the side. It goes great with:

    Air Fryer Chicken Breasts

    Baked Whole Catfish

    Instant Pot Chicken Breast

    Peppered Goat Meat

    Crispy Baked Chicken Drumsticks

    Blackened Shrimps

    spaghetti squash in skillet

    Tips and Recipe Variations

    • If you like your spaghetti firm in texture, 30 minutes is all you need. If you want it softer, leave for an extra 10 minutes in the oven.
    • After shredding the spaghetti squash and adding it to the pan with the veggies, taste for salt BEFORE you add more spices. Remember, some salt and black pepper were already added before the spaghetti squash was put in the oven.
    • Use your favorite sauce like low-carb marinara sauce, pasta sauce, or alfredo sauce.

    Frequently Asked Questions

    How Do You Know When Spaghetti Squash Is Ripe?

    When buying spaghetti squash, make sure the skin is very firm and bright yellow in color. Also, if you try to scrape it with your nail, it should not peel off easily.
    If the spaghetti squash has brown discoloration or peels off easily with your nails, it is beginning to go bad.

    Is Squash Keto-Friendly?

    Yes, spaghetti squash is keto-friendly! It is low in carbs, with one cooked cup having 7 grams of carbs, making it an excellent replacement for spaghetti. To keep the carbs low, make sure you prepare your spaghetti squash with low carb ingredients.

    What does spaghetti squash taste like?

    Spaghetti squash has a slightly sweet and nutty taste that is quite pleasant. It can be cooked in so many different ways - microwaved, baked or pressure cooked. It readily soaks up the flavor of the dish it's cooked with.

    tasty spaghetti squash recipe

    Enjoy these other super delicious low carb recipes!

    Fried Chicken Drumsticks

    Liver and Onions Recipe

    Instant Pot Chicken Thighs with sauce

    Air Fryer Broccoli

    Easy Ground Beef Recipe

    tasty spaghetti squash recipe social media image

    Keto Spaghetti Squash

    You will love this easy keto spaghetti squash recipe, perfect for the whole family. This is one of the best pasta replacements on keto!
    5 from 7 votes
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    Course: Main Course
    Cuisine: American
    Prep Time: 15 minutes
    Cook Time: 45 minutes
    Total Time: 1 hour
    Servings: 4
    Calories: 110kcal
    Author: Tayo Oredola
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    Ingredients

    • 1 spaghetti squash
    • ¼ red bell pepper
    • ¼ onions
    • 2 tablespoon olive oil
    • ¼ teaspoon cayenne pepper
    • ½ teaspoon garlic powder
    • ¼ teaspoon thyme
    • ½ teaspoon bouillon powder
    • pinch of salt and black pepper for baking the spaghetti squash
    • parsley to garnish, optional
    • pepper flakes to garnish, optional

    Instructions

    How to prepare the spaghetti squash

    • Preheat your oven to 400 F.
    • Poke about 4 to 5 holes on each side of the spaghetti squash vertically.
    • Microwave for 3-4 minutes.
    • When done, allow to cool down a bit, then cut out the stem and cut open vertically.
    • Use a metal spoon to scoop away all the seeds from the center.
    • Use a brush to lightly apply some olive oil to it and sprinkle just a bit of salt and pepper.
    • Line a baking pan with parchment paper, and place the spaghetti squash face down on the parchment paper.
    • Put in the oven and set the timer for 30 minutes.

    How to prepare spaghetti squash sauce

    • When the spaghetti squash has just 10 minutes left in the oven, chop the bell pepper and onions.
    • Add 2 tablespoons of olive oil to a pan, then add the chopped onions.
    • After a minute, add the chopped bell peppers and stir for about 5 minutes on medium-low heat. Leave on low heat.
    • Bring out the spaghetti squash when done, and let cool down for a few minutes.
    • After cooling, grab a fork and remove as many strands as you can from the inside.
    • Add the spaghetti squash, bouillon powder, thyme, cayenne pepper, and salt to the pan with the veggies and stir for about 5 minutes.
    • Garnish with parsley and pepper flakes, if you wish, and you’re ready to eat!

    Notes

    This recipe serves 4 and has 9g net carbs per serving.
    • Poke small holes in the spaghetti squash before putting it in the microwave to soften it.
    • If you like your spaghetti firm in texture, 30 minutes is all you need. If you want it softer, leave for an extra 10 minutes in the oven.
    • After shredding the spaghetti squash and adding it to the pan with the veggies, taste for salt BEFORE you add more spices. Remember, some salt and black pepper were already added before the spaghetti squash was put in the oven.

    Nutrition

    Calories: 110kcal | Carbohydrates: 11g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 93mg | Potassium: 286mg | Fiber: 2g | Sugar: 4g | Vitamin A: 615IU | Vitamin C: 15.1mg | Calcium: 56mg | Iron: 0.8mg
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