How to Replace Pasta With Spaghetti Squash

The fibrous flesh of spaghetti squash resembles long noodles after cooking and shredding. Although the squash noodles differ in flavor from traditional flour-based pasta noodles, you can use them in much the same way as pasta. The squash has a mild, nutty flavor that complements lighter pasta sauces, making it a healthful low-carbohydrate replacement for spaghetti in your favorite dishes. Use the squash as the focal point of a light meal or as pasta-like side dish.

Spaghetti squash noodles have a texture similar to pasta. (Image: bhofack2/iStock/Getty Images)

Step 1

Cut a washed spaghetti squash in half lengthwise. Scoop the seeds out of the center.

Step 2

Lay the squash cut side down on a baking sheet. Poke the rind all over with the tines of a fork. Bake in a preheated 350 degree Fahrenheit oven for 45 to 60 minutes, or until the flesh is tender enough to pierce with a fork.

Step 3

Flip the cooled squash halves over to reveal the flesh. Scrape a fork down the length of each squash half, separating the spaghetti-like strands from the rind.

Step 4

Toss the squash strands in a tomato-based pasta sauce to create a meal similar to spaghetti. Alternatively, coat the strands in melted butter with a sprinkling of Parmesan cheese and crushed pepper. Most pasta sauces, except heavy cream sauces, complement the squash noodles well.

Things You'll Need

• Knife

• Fork

• Baking pan

• Pasta sauce

Tip

Remove only the spaghetti strands from the squash, not the fleshy portions between the strands. These fleshy portions, while edible, have a stronger flavor that doesn't complement tomato-based pasta sauces well.

You can boil instead of baking the squash to loosen the strands, if desired. Boil a whole, uncut squash for 30 to 45 minutes.