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I’ve eaten this fun vegetable for years and still am in awe of how it looks just like spaghetti noodles! It can be daunting to cook it if you never have before, so let me share my go-to recipe for Oven Roasted Spaghetti Squash.

If you’ve ever tried to find a gluten-free dinner or grain-free recipe, or just a unique take on spaghetti then you’ve probably heard of spaghetti squash. This vegetarian Mediterranean recipe is delightfully seasoned and packed with a variety of ingredients to keep it fun. I love this recipe and look forward to enjoying it through the cooler months. I can’t wait for you to fall in love with it, too!

I find my body is happier and energized when fueled by plants. This recipe is one of my favorites and it’s been around Simple Green Smoothies a long time. We originally created it for my 7-Day Winter Cleanse. I love the flavors so much, it actually was the inspiration for my Stuffed Portobello Mushrooms!

oven roasted spaghetti squash topped with olives, vegan parmesan, kale and artichokes on a white platter with sliced lemons.
Table of Contents
  1. Oven-Roasted Spaghetti Squash Ingredients
  2. Spaghetti Squash Toppings
  3. How to Roast Spaghetti Squash
  4. FAQs
  5. More Roasted Squash Recipes
  6. Oven Roasted Spaghetti Squash Recipe

Oven-Roasted Spaghetti Squash Ingredients

If you’re looking for a simple “this is how to roast spaghetti squash” then you’re in the right place. Just a few ingredients can render a perfectly roasted squash with minimal prep.

If you want to take this dish to the next level, check out the toppings I use in this recipe (they’re seriously delicious).

  • Spaghetti squash: Just like with pumpkins, when ripe this squash should feel heavy and should be free from cracks and spots. Find one that’s hard (no squishy bits!).
  • Olive oil: The flesh will soak up the oil you use which means you’ll taste that oil more in this recipe than some others. So use a good quality one that tastes good to you!
  • Sea salt & ground black pepper: Please please please season your food. It tastes better! Feel free to just use salt if you’re sensitive to pepper.

Spaghetti Squash Toppings

lots of Mediterranean vegetables including tomatoes, squash, peppers, bok choy, Brussels sprouts, fennel, eggplant and more all in a pile.

While your squash is roasting work on the toppings that truly make this dish outstanding. These toppings are used throughout the Mediterranean Diet and aren’t only for flavor! They also add to the 11 grams of protein, 15 grams of fiber, vitamin A and potassium this meal has to offer.

These are my favorite toppings to add to oven-roasted spaghetti squash:

  • kale
  • artichoke hearts
  • walnuts
  • sun-dried tomatoes
  • fresh lemon juice
  • fresh parsley
  • crushed red pepper
  • garlic powder
  • Vegan Parmesan Cheese

How to Roast Spaghetti Squash

half of a spaghetti squash topped with walnuts, sun-dried tomatoes, kale, artichokes and more.

To easily and safely prepare this fun spaghetti squash recipe, make sure you have a large cutting board and a sharp chef’s knife.

  1. Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper for easy clean up and also so that the squash doesn’t stick to the baking sheet. This vegetable has a lot of water in it, so a rimmed sheet will ensure that doesn’t drip to the bottom of your oven while baking.
  2. Slice the squash in half length-wise using a chef’s knife. You’ll see that each half has seeds, so use a spoon to scoop all of those out.
  3. Place both halves onto the prepped baking sheet cut side up then drizzle with olive oil, salt and pepper. Flip the halves over and bake for 40-45 minutes or until tender.
  4. Once it’s done cooking, carefully remove both halves from the oven. Use a fork to scrape along the insides of each piece. This will lift the strands away from the skin and transform into spaghetti “noodles” right before your eyes.
  5. Transfer the squash noodles to two bowls and top with any or all of the toppings you just prepped.


At what temperature do you roast spaghetti squash?

I roast it in halves at 400°F for 40-45 minutes or until it is tender.

Can diabetics eat spaghetti squash?

Diabetics can enjoy spaghetti squash as part of their meal. Make sure to include plenty of other items with protein and healthy fat to help your body break down the carbs from this starchy vegetable.

How long do you keep squash in the oven?

At 400°F, it takes about 40-45 minutes to cook spaghetti squash in a rimmed pan until it’s fork tender.

spaghetti squash topped with olives, vegan parmesan, kale and artichokes on a white platter with sliced lemons.

More Roasted Squash Recipes

If you loved the flavors in this dish then let me share a few more that are equally awesome! I love roasted squash dishes that are bright and full of flavor. Here are a few more to try:

  • Butternut Squash Smoothie: This butternut squash smoothie is warm, soothing and perfect for those frost-bitten mornings. Grab your favorite pair of wool socks and get snuggly.
  • Roasted Butternut Squash: Learn how to cube, roast and season butternut squash to perfection.
  • Vegan Pumpkin Soup: Bring on Fall with this lovely seasoned, puréed soup.

I hope you give this special recipe a try. It’s just that good! And don’t forget to rate + review it once you do; I love getting your feedback.

5 from 6 votes

Oven Roasted Spaghetti Squash

I’m a huge fan of swapping traditional pasta for veggie noodles in this Mediterranean-inspired recipe. Spaghetti squash is very mild and has a great texture that can hold up to sauces and toppings like a champ. Enjoy it to the fullest wrapped in olive oil, artichoke hearts, olives and sun-dried tomatoes topped with crunchy walnuts and perfectly seasoned.
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Author: Jen Hansard
Course: Entree
Cuisine: Mediterranean-Inspired, Plant-Based
Serves: 2 servings



  • 1 spaghetti squash seeds removed
  • 2 tsp olive oil
  • ¼ tsp sea salt
  • ¼ tsp black pepper ground


  • 2 cups kale cut into ribbons
  • ½ cups marinated artichoke hearts drained and chopped
  • 4 tbsp kalamata olives
  • 4 tbsp raw walnuts chopped
  • 4 tbsp sun-dried tomatoes chopped
  • 2 tbsp lemon juice
  • 4 tbsp fresh parsley roughly chopped
  • ¼ tsp crushed red pepper to taste
  • 1 tsp sea salt
  • 1 tsp garlic powder
  • 2 tbsp Vegan Parmesan Cheese for serving
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  • Preheat oven to 400°F. Line a baking sheet with parchment paper.
  • Set a whole spaghetti squash on a large cutting board. Using a sharp chef's knife, half the spaghetti squash length-wise. Use a spoon to scrape out the seeds in both halves.
  • Place the squash halves on the baking sheet and sprinkle with olive oil, salt and pepper. Flip them cut side down and bake for 40–45 minutes.
  • When squash is done, carefully remove from oven and scrape the inside of the squash with a fork to create "strands". Use a fork to scrape the squash strands away from the shell and into 2 bowls.
  • Top with any or all of the toppings listed above and serve immediately.


  • You can also top with cashew cream.
  • Eat within 24 hours, or the spaghetti squash ‘noodles’ start to go mushy. 
  • Use the nuts or seeds of your choice in place of walnuts. 
  • Since you will taste the olive oil as it soaks into the squash, I recommend using a higher quality oil that tastes good.
  • Swap vegan parmesan cheese with regular parmesan if you are fine with adding dairy.


Calories: 459kcal, Carbohydrates: 51g, Protein: 11g, Fat: 29g, Saturated Fat: 3g, Polyunsaturated Fat: 12g, Monounsaturated Fat: 7g, Trans Fat: 0.1g, Sodium: 2032mg, Potassium: 1283mg, Fiber: 15g, Sugar: 19g, Vitamin A: 8677IU, Vitamin C: 104mg, Calcium: 347mg, Iron: 5mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

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  1. 5 stars
    This is fantastic. It is easy and so delicious. Because of that, I have made this over and over.

  2. Love everything in this bowl BUT the spaghetti squash. Have any suggestions on a substitute?

      1. Moe is totally right Laurie! Zucchini or even sweet potato noodles would be a great sub here.

  3. 5 stars
    Incredible taste and easy to make; this is going to be a regular in my meal rotation!

  4. Want to try this but do not like olives and artichokes. Can I substitute something else or just leave them out?

    Thank you.

  5. This looks really yummy. The nutrition facts have me puzzled are the fat and sodium counts listed correct? The numbers seem way to high for this dish?

    1. Hey Amy,

      The facts are correct but that is why we personally don’t count calories. You’ll find that when you consume more nourishing whole foods, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info so that is why we are adding it in.

  6. Looks awesome, can I substitute real cheese, feta? Where does the nutritional yeast fit in to the recipe? Thanks I can’t wait to make this.

    1. Hey Alice,

      Yes you can totally substitute with real feta cheese. The nutritional yeast is what makes your vegan cheese so you will leave that out if you use your feta cheese.


  7. This will definitely be a meatless Monday meal. It’s so colorful!!!! I can’t WAIT!!!!

    1. He Patrice,

      It’s crazy how much you do not miss the meat with this dish. So good!!

  8. 5 stars
    Although I have not made this yet, I’ve been eyeing this recipe for a couple weeks now. It looks amazing! Tomorrow I complete day 21 of the Fresh Start Cleanse, so think I will try this as my “grand finale” dinner. Thanks for making healthy eating so delicious!

    1. Hey Jennifer,

      Congratulations on completing Fresh Start Autumn!! That is amazing and this dish will be the PERFECT finale to an amazing 21 days 🙂

    2. I made this as planned for my dinner tonight, and it was yummy. It’s such a colorful meal, and I love the Mediterranean flavors combined with the spaghetti squash!

  9. what can I substitute for the olives? These are a food that I have never been able to eat and will never buy. My tummy cannot handle them.

    1. Hey Bev,

      Since that is more of a topping you can just leave the olives out!


  10. I LOOOOOOVE these recipes!!! Especially now surrounded by this cold weather it’s so nice to have these wonderful, flavorful and colorful dishes to warm our hearts and souls! I’m looking forward to trying this bowl. It sounds really good!

    1. Hey Marilynn,

      This really is the perfect winter dish!! Cannot wait for you to give this one a try 🙂

      Let us know what you think when you do!

  11. Akways enjoy your recipes.The fun magic is when I introduce my carniverous family members and friends and they are always won over and can’t believe how yummy they are.

  12. 5 stars
    I first tried this recipe while going through the Plant-Based Cleanse, and it was sooooo good. I now buy spaghetti squash regularly.

    1. Hey Erin,

      It really is one of those recipes you have to constantly make over and over again, because it’s THAT good! 🙂

    1. Hey Debi,

      Yay!!! Thanks for letting us know how much you love this recipe!!

  13. 5 stars
    I made this recipe a few weeks ago and LOVED it! You don’t even miss meat or feta cheese at all- which is surprising to me! It’s really satisfying and I love that I can make a batch of them and have all week long. Super great meal prep right here.

    1. Hey Dani,

      So happy that you love this recipe so much! It really is crazy how much you don’t miss meat and cheese when you make delicious recipes like this =D