Naturally Gluten-Free Delicious Spaghetti Squash

Spaghetti squash is also known as vegetable marrow or noodle squash – A nutritious winter vegetable that offers lots of fibre, rich in beta-carotene and folate. Vitamin C and vitamin B6 are also important vitamins found in spaghetti squash. Due to its low calorie content and high fiber content, it may aid weight loss and digestive health.  Regular spaghetti contains on average about 200 calories and 42 grams of carbohydrates per serving (60g).  However, spaghetti squash contains only 70 calories and around 17 carbohydrates per serving. A serving of spaghetti squash is about 120 g, and one spaghetti squash serves 4-5 people depending on size.

Tip for making the perfect spaghetti squash: Cut them into rings! When you cut the squash into rings, as opposed to just slicing it down the middle, you work with the strands, not against them, since the spaghetti squash strands run horizontally, in a circle, inside of the squash. When you follow this method you will never get soggy squash anymore, just make sure you don’t cook longer than needed.

The exact cooking time will vary depending on the heat of your oven and the size of your squash.


  1. Preheat the oven to 210°C.
  2. Slice the spaghetti squash into 1 1/2 inch thick rings and scoop out the seeds and ribbing. Make sure that you have an extra-sharp knife to cut through the tough squash. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.
  3. Do not waste the seeds, they are super delicious! Clean the seeds under the running water. Dry and spread on a tray. While you are cooking your spaghetti squash you can also roast the seeds in the oven for 10-15 minutes.
  4. Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes. Roast for 40-50 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm. The time will vary depending on the size of your squash. I also find that the timing can vary from squash to squash. So it is best to observe after 40 minutes and check with a help of fork if it is soft enough or not. But if you are making it for the first time, keep in mind that it shouldn’t be super soft otherwise will loose its consistency.
  5. Once time is up, remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.
  6. Pour the sauces you want, I made marinara, cashew bechamel and basil pesto sauce, sprinkled some hemp parmesan and topped with pickled red onion.