Ingredients
Scale
- 1 medium spaghetti squash (2–3 lb)
- 1–2 tbsp olive oil
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- Optional: 1/2 tsp garlic powder, pinch red pepper flakes
- Finish: chopped parsley, lemon wedge, grated parmesan (optional)
Instructions
- Heat oven to 400°F (200°C). Line a sheet pan.
- Halve squash lengthwise. Scoop out seeds.
- Rub cut sides with olive oil, salt, pepper, and optional spices.
- Place cut-side down. Roast 30–40 minutes until tender but not mushy.
- Cool 5 minutes. Use a fork to scrape strands from edge to center.
- Taste and adjust salt. Finish with parsley, lemon, or parmesan.
Notes
- For faster cooking: microwave halves cut-side down with a splash of water for 6–10 minutes.
- Avoid watery strands: don’t overbake; pat strands dry if needed.
- Storage: 3–5 days refrigerated in an airtight container.
- Use in: pad thai bowls, tahini herb bowls, Greek cold salad, cashew alfredo, carbonara, curry, soups.
- Prep Time: 10 minutes
- Cook Time: 30–40 minutes
- Category: Vegetable, Side, Base
- Method: Roasted
- Cuisine: Global
Nutrition
- Serving Size: 1/4 squash (about 200 g strands)
- Calories: 80 kcal
- Sugar: 5 g
- Sodium: 220 mg
- Fat: 5 g
- Saturated Fat: 0.8 g
- Unsaturated Fat: 4.2 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 2 g
- Protein: 1.5 g
- Cholesterol: 0 mg