Entree · Side Dish · Vegetarian

Basic Spaghetti Squash

Paleo Pasta, Grain-free pasta, gluten-free pasta

In worldwide cuisine, there are few items as recognizable and internationally loved as spaghetti.  Unfortunately for folks with gluten, wheat, or other grain sensitivities, as well as those who simply choose a gluten-free, grain-free or paleo diet, spaghetti and other forms of pasta aren’t an option.  With this recipe, fret no more! A fantastic low-carb, low-calorie substitution for pasta, 1 cup of cooked spaghetti squash contains only 42 calories, 0 grams of fat, and many nutrients including folic acid, calcium, iron, potassium, vitamin A, vitamin C and beta carotene.

Before I started on a gluten-free diet I had never even heard about spaghetti squash.  I saw it on a restaurant menu under their gluten-free foods and I was pretty intrigued. The more I asked the waiter about it, the least I understood… it’s called spaghetti, but it’s not pasta? a squash in the shape of noodles? I went ahead and ordered it anyway, I was new to the GF diet and I was already expecting something boring and tasteless.

When it arrived, it didn’t look anything like what I had in mind. It was a half squash with some olive oil a few herbs and some grilled pieces of chicken. How could something so simple taste so good? My next mission was to try to find it and learn how to make it. I called a few stores thinking it was going to be hard to find but to my surprised they all had it. Why hadn’t I ever noticed it before? Because like  most people, I used to think it was healthy and normal to just eat wheat 3+ times a day. Reflecting on this I have to thank my food intolerances for this new healthier person I have become and all the new foods I now eat on a regular basis.

Here is how I make this delicious, paleo-friendly pasta recipe:


Spaghetti squash
Olive oil


  • Preheat oven to 425.
  • Cut the spaghetti squash in half, lengthwise.
  • Scoop out the seeds
  • Place cut side down on a parchment paper lines cookie sheet.
  • Bake until soft, depending on the size of the squash it may take 30 to 60 minutes.
  • Using a fork, separate the strings from the squash and scoop them out with a metal spoon.
  • Transfer to a bowl and remove excess liquid.
  •  Drizzle with olive oil and add salt to taste.
  • Top with your favorite pasta sauce. Tastes great with pesto

Here is another great alternative to a gluten-free, grain-free , paleo pasta noodles.
Paleo Pasta, Paleo Noodles, grain-free pasta



8 thoughts on “Basic Spaghetti Squash

  1. This is such a delicious squash, one of my favourite additions to meals. Glad you’re including it here.
    I am trying to add coconut oil to my diet; would it be good as a substitute for the olive oil?


    1. I do cook with it and love it, it is a better choice than olive oil when it comes to cooking, because it is more stable at high temperature. my husband however doesn’t care too much for it on savory dishes, so I use it to make my eggs and baked goods.


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