You will love this easy keto spaghetti squash recipe, perfect for the whole family. This is one of the best pasta replacements on keto!
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.
Why You'll Love It
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!
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.
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.
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: for the sauce and to roast the spaghetti squash.
How to Make Keto Spaghetti Squash
- Preheat your oven to 400F. 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. 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.
- 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.
- 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.
- 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!
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 Spaghetti Squash With?
You can eat this tasty keto spaghetti squash as a main dish with protein on the side. It goes great with:
Crispy Baked Chicken Drumsticks
Tips and Recipe Variations
- 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. A slightly easier way is 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.
- 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
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.
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.
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.
Related Recipes
Enjoy these other super delicious low carb recipes!
📖 Recipe
Keto Spaghetti Squash
Ingredients
- 1 spaghetti squash
- ¼ red bell pepper chopped
- ¼ onions chopped
- 2 tablespoon olive oil
- ¼ teaspoon cayenne pepper
- ½ teaspoon garlic powder
- ¼ teaspoon thyme
- ½ teaspoon bouillon powder
- ½ teaspoon salt to taste
- parsley to garnish, optional
- pepper flakes to garnish, optional
- pinch of salt and black pepper for baking the spaghetti squash
Instructions
How to prepare the spaghetti squash
- Preheat your oven to 400F.
- Poke about 4 to 5 holes on each side of the spaghetti squash vertically.1 spaghetti squash
- 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.pinch of salt and black 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
- Add 2 tablespoons of olive oil to a pan, then add the chopped onions.¼ onions, 2 tablespoon olive oil
- After a minute, add the chopped bell peppers and stir for about 5 minutes on medium-low heat. Leave on low heat.¼ red bell pepper
- 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 and spices to the pan with the veggies and stir for about 5 minutes.¼ teaspoon cayenne pepper, ½ teaspoon garlic powder, ¼ teaspoon thyme, ½ teaspoon bouillon powder, ½ teaspoon salt
- Garnish with parsley and pepper flakes, if you wish, and you’re ready to eat!parsley, pepper flakes
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.
- 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
Tayo Oredola is the founder of Low Carb Africa, where she shares healthy, low carb dishes with global flavors. She is passionate about teaching people how to cook drool-worthy dishes while losing weight and living their best lives. Tayo’s recipes have been featured on MSN, Women’s Health, Parade, Yahoo News, Pure Wow, Essence, and other online publications.
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