This incredibly tasty spaghetti squash recipe, fused with flavorful bell peppers and herbs, has a spicy kick that takes it to a whole other level!
I always talk about how much I missed noodles and spaghetti when I first got started on a low carb diet, and so far zucchini noodles (aka zoodles) and shirataki noodles have helped to quench those cravings. Well, say hello to spaghetti squash, a low carb vegetable that is popularly used as a spaghetti substitute, hence its name.
Why is it called spaghetti squash?
When spaghetti squash is cut open, the inner flesh contains many seeds and a tough somewhat stringy texture. When cooked, it becomes soft and turns into fine, thin strands just like spaghetti, making it an excellent replacement. It 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 – and it takes on whatever flavor is added to it.
Spaghetti squash nutrition
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, and potassium, vitamin A, folate, and folic acid, and is rich in anti-oxidants. It is low in carbs with one cooked cup having 7.8 net carbs, making it an excellent replacement for spaghetti.
How do you know when spaghetti squash is ripe?
When buying spaghetti squash, make sure the skin is very firm and it is a bright yellow color. Also if you try to scrape it with your nail, it should not peel off easily. This is how you know it’s ripe and good to go. If the spaghetti squash has brown discoloration or peels off easily with your nails, it is beginning to go bad.
How to prepare 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.
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.
Preheat your oven to 400 F. Poke about 4 to 5 holes on each side of the spaghetti squash vertically, since that is how it will eventually be cut. 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.
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 spaghetti squash face down on the parchment paper. Put in the 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.
When the spaghetti squash has just 10 more minutes on the timer, let’s 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 pan, then add the chopped onions. After a minute, add the chopped bell peppers and stir for about 5 minutes. Leave on low heat.
When the spaghetti squash is done, bring it out and let cool down for a few minutes as it will be VERY hot. When it feels a bit cooler, grab a fork and remove as many strands as you can from the inside. You will begin to perceive the mild, pleasant flavor and might be tempted to eat it now, but hold on for just a few more minutes. It will be worth it, I promise!
Add the spaghetti squash and spices – bouillon powder, thyme, cayenne pepper, and salt – to the pan with the veggies and stir thoroughly for about 5 minutes. Garnish with 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.
What can you eat spaghetti squash with?
You can eat this tasty spaghetti squash all by itself! For variety, it goes great with:
Baked Whole Catfish
Instant Pot Chicken Breast
Peppered Goat Meat
Crispy Skin, Baked Chicken Drumsticks
Bolognese Ground Beef Stuffed Mushrooms
Expert tips for preparing spaghetti squash and substitutions
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.
I like to use mostly the same spices since that’s what I have on hand. You can substitute with your favorites here.
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.
Enjoy these other low carb noodles and pasta dishes!
Shirataki Noodles Vegetable Stir Fry
Tasty Spaghetti Squash Recipe
Ingredients
- 1 spaghetti squash
- ¼ bell pepper
- ¼ onions
- 2 tbsp olive oil
- ½ tsp cayenne pepper
- ½ tsp thyme
- ½ tsp 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
- 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.
- I like to use mostly the same spices since that’s what I have on hand. You can substitute with your favorites here.
- 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.
Did you make this recipe?
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