Spaghetti Squash Recipes Healthy: 21 Easy Meals
This simple roasted spaghetti squash is the healthy base for 21 easy meals. Use it anywhere you’d normally reach for pasta to cut calories, lower carbs, and add more veggies—without losing that cozy, comfort-food feel.
Equipment
- Sharp chefs knife
- Large cutting board
- Large spoon (for scooping seeds)
- Baking sheet
- Parchment paper or silicone baking mat (optional)
- Fork (for shredding strands)
- Oven
Ingredients
- 1 medium spaghetti squash (about 2–3 pounds)
- 2 teaspoons olive oil
- ½ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
- ½ teaspoon garlic powder (optional)
- 1 teaspoon Italian seasoning or dried mixed herbs (optional)
Instructions
- Preheat the oven Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
- Prep the spaghetti squash Place the spaghetti squash on a sturdy cutting board. Using a sharp chef’s knife, carefully cut it in half lengthwise from stem to tip. Scoop out the seeds and stringy center with a large spoon.
- Season the squash Drizzle the cut sides of each half with the olive oil. Sprinkle evenly with salt, black pepper, and, if using, garlic powder and Italian seasoning. Rub the seasonings lightly into the flesh.
- Roast until just tender Place the squash halves cut-side down on the prepared baking sheet. Roast for 35–45 minutes, depending on the size of the squash, until the skin is easily pierced with a fork but the squash still holds its shape.
- Cool briefly and shred into “spaghetti” Remove the baking sheet from the oven and let the squash cool for about 5 minutes, just until you can handle it safely. Flip the halves over and use a fork to gently scrape the flesh, pulling it into long, spaghetti-like strands.
- Serve or store for easy meals Divide the spaghetti squash strands into 4 portions. Serve immediately with your favorite healthy sauces and proteins, or cool completely and store in airtight containers in the refrigerator for up to 4–5 days. Use this roasted spaghetti squash as the base for your 21 healthy easy meals—think turkey Bolognese, buffalo chicken bakes, Mediterranean bowls, and more.
Notes
- Texture tips: For firmer, more “al dente” strands, start checking the squash at 30–35 minutes and remove it from the oven as soon as the skin is easily pierced but the flesh isn’t mushy.
- Microwave shortcut: Pierce the whole squash several times with a fork and microwave 3–5 minutes to soften before cutting. After halving and seeding, place cut-side down in a microwave-safe dish with ½ inch of water and cook on high 10–15 minutes, checking every 5 minutes.
- How to use this base: This roasted spaghetti squash is designed to be your starting point for “spaghetti squash recipes healthy: 21 easy meals.” Top with lean turkey Bolognese, buffalo chicken, chickpeas and feta, shrimp and lemon garlic sauce, or creamy Greek yogurt–based sauces to keep meals light but satisfying.
- Storage: Store cooked strands in an airtight container in the fridge for up to 4–5 days. Reheat gently in a skillet over medium heat or in the microwave in short bursts, and blot any excess moisture before adding sauces.
- Diet notes: Naturally gluten free and lower in carbs than traditional pasta. Works well for weight-loss–friendly, low-carb, and veggie-forward dinners when paired with lean protein and plenty of vegetables.