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!
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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
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:
- artichoke hearts
- sun-dried tomatoes
- fresh lemon juice
- fresh parsley
- crushed red pepper
- garlic powder
- Vegan Parmesan Cheese
How to Roast Spaghetti Squash
- 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.
- 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.
- 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.
- 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.
- Transfer the squash noodles to two bowls and top with any or all of the toppings you just prepped.
I roast it in halves at 400°F for 40-45 minutes or until it is tender.
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.
At 400°F, it takes about 40-45 minutes to cook spaghetti squash in a rimmed pan until it’s fork tender.
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.
Oven Roasted Spaghetti Squash
- 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
- 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.