Prep: 5 minsCook: 35 minsTotal: 40 mins
Servings: 1 spaghetti squash 1x


  • 1 spaghetti squash
  • Parchment paper


  1. Preheat oven to 350°F.
  2. Line a baking sheet with parchment paper and set aside.
  3. Slice both ends from squash and discard.
  4. Stand squash up on one of it’s cut ends and use a large knife to cut the squash in half lengthwise.
  5. Scoop seeds and stringy insides out using a large spoon.
  6. Place squash cut-side down on baking sheet.
  7. Bake 30-40 minutes or until squash is tender. Baking time will depend on the size of your squash, larger squash requiring a longer cook time.


To make your squash easier to cut, you can place the whole spaghetti squash into a 350°F oven for 10 minutes or microwave it on high for 5 minutes. Allow the squash to cool slightly before cutting. Scoring the outside of the squash with a sharp knife from top to bottom on each side before placing it in the oven or microwave should also make it easier to cut and you’ll have a guide to follow when it comes time to cut.

Nutrition Information

  • Serving Size: 1 cup
  • Calories: 42
  • Fat: 0g
  • Sodium: 28mg
  • Carbohydrate: 10g
  • (Fiber: 2g
  • Sugar: 4g)
  • Protein: 1g
© The Real Food Dietitians