Best Spaghetti Squash

The Best Spaghetti Squash

Anyone who knows me, knows that I absolutely LOVE pasta!  Well, who doesn’t really?!  Good thing there’s spaghetti squash!

Since we’ve adopted a healthy eating lifestyle, eating pasta two or three times a week is no longer acceptable.  Way too many carbs and not nearly enough nutrition!

The great news is that I’ve used spaghetti squash for everything from pasta dishes to hash browns for breakfast!  Woohoo!!!!

So why should we even care about swapping out regular pasta and using spaghetti squash instead?  That’s a great question, so let’s take a look at the comparison shall we?

A serving of spaghetti squash has only 27 calories vs the 158 calories in a serving of pasta.  And it doesn’t stop there.  Probably the most important differences come from the amount of carbohydrates and fiber.

Pasta has 31 grams of carbohydrates per serving and spaghetti squash has only 7!  That means that even if you are following a super low carb diet, this versatile squash will easily fit into your meal plans.

As for fiber, pasta has pretty much zero fiber, while a serving of spaghetti squash has 3 grams!  If you’ve followed me at all, you know that I’m ALL about the fiber content of foods.

Diets that are high in fiber may regulate digestion, reduce constipation, lower your cholesterol and help you manage your weight.  Fiber rich diets will also help to regulate your blood sugar as well, which is especially important if you are diabetic or pre-diabetic.

The GREAT news is that although spaghetti squash may look a little intimidating, it’s super easy to prepare!

I will say that I don’t particularly enjoy it with a traditional tomato based pasta sauce, but mixed with garlic, olive oil, pesto, alfredo, or pretty much anything else, it is absolutely delicious!

Have you tried my Mediterranean Spaghetti Squash yet?

Okay, so we’ve talked about the calories, carbs and fiber, but squash is also loaded with vital nutrients as well.  Just about every single vitamin is in spaghetti squash, with vitamin C and vitamin B6 being the most.  In addition, they contain every single essential mineral, with potassium being the most prevalent.

So what are you waiting for?  Go grab yourself a beautiful spaghetti squash and let’s get cooking!

Bon Appetit!

Best Spaghetti Squash

The Best Spaghetti Squash

Spaghetti Squash is a great substitute for pasta with none of the guilt!
Course: Side Dish
Cuisine: Mediterranean
Keyword: spaghetti squash
Prep Time: 3 minutes
Cook Time: 40 minutes
Total Time: 1 hour 23 minutes
Servings: 4 servings
Calories: 127kcal
Author: Coach Collette
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  • 1 spaghetti squash
  • 2 TBSP extra virgin olive oil


  • Preheat oven to 400 degrees
  • Cut squash in half lengthwise and scoop out and discard the seeds and membranes
  • Place cut side down on a baking sheet
  • Roast for 30-40 minutes, until tender (knife inserts through easily)
  • Remove from oven and allow to cool slightly, then use a fork to gently scrape the spaghetti strands from the skin.


Nutrition Facts
The Best Spaghetti Squash
Amount Per Serving
Calories 127 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Sodium 505mg21%
Potassium 286mg8%
Carbohydrates 16g5%
Fiber 3g12%
Sugar 6g7%
Protein 2g4%
Vitamin A 300IU6%
Vitamin C 12.4mg15%
Calcium 50mg5%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.

I sure hope you enjoy this recipe as much as I do and would love to hear what you think about it, so don’t be shy, let me know in the comments!

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Here's to your health!

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