Roasted Spaghetti Squash Noodles

Roasted spaghetti squash noodles are a great way to get in extra veggies! I like serving these “noodles” with marinara or meat sauce in place of pasta for a lighter dinner option. You can also use the spaghetti squash in place of rice in protein bowls or as a side dish.

Spaghetti squash rings with the strands pulled out with a fork.

These spaghetti squash noodles can be used in place of regular pasta and served with marinara sauce and meatballs or chopped chicken breasts. You can also add extra seasonings and use as a side dish.

Meal Prepping Tips

  • To get longer spaghetti squash strands, cut the squash horizontally into rings rather than in half longways.
  • The trick with spaghetti squash noodles is to absorb all the excess moisture you can from them, especially before storing.
    • After cutting the spaghetti squash into rings, lightly salt both sides, and place the rings on paper towels for about an hour. This will draw out extra liquid. Wipe away any excess moisture before roasting. 
    • After roasting, pull apart the strands and lay them on layers of paper towels again, blotting away any extra liquid. This will help get rid of extra moisture during storage so they don’t become soggy. 
    • If you find your spaghetti squash strands are wet after storage, reheat them in a skillet to evaporate extra moisture. 
  • Storage: Store in the refrigerator for 4-5 days. 
  • Freeze: Do not freeze spaghetti squash noodles. 
  • Reheat: Spaghetti squash noodles reheat well in the microwave. You can also reheat in a skillet with a splash of olive oil. 
  • Make ahead: Spaghetti squash noodles can be made a few days ahead of time. It is best to absorb as much excess liquid as possible if storing for later. 

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Ingredients

Spaghetti squash are a large variety of winter squash with a golden yellow exterior. The inside is made of fibrous strands that pull apart easily when cooked. These spaghetti squash strands resemble spaghetti pasta and can be used as a healthier alternative to pasta.

For this recipe, there are no substitutions for spaghetti squash, but you can use one of any size.

The Process

Process for making roasted spaghetti squash noodles.
  1. Cut the spaghetti squash horizontally into rings, about 1 ½ inches thick.
  2. Bake for 45-60 minutes until they are fork tender. 
  3. Use a fork to tease out the “noodle” strands. 
  4. Serve in place of pasta or in protein bowls!

Lauren’s Meal Planning Tips

Roasted Spaghetti Squash Noodles

Learn how to make spaghetti squash noodles with this easy recipe! Spaghetti squash strands can be used in place of pasta or as the base of a protein bowl.
Prep Time10 minutes
Cook Time45 minutes
Total Time55 minutes
Servings: 6 servings

Ingredients

  • 1 large spaghetti squash, about 4 pounds
  • 1 tablespoon extra virgin olive oil
  • Salt and pepper to taste

Instructions

  • PREP: Preheat oven to 400°F. Cover a large baking sheet with parchment paper. Cut spaghetti squash into approximately 1.5 inch rings (horizontally). Scoop out the seeds and discard.
  • OPTIONAL: If you have an extra 30-60 minutes, lightly salt the rings and place them on paper towels for 30-60 minutes. The salt will draw out excess moisture. After, wipe the extra liquid away, then prepare to roast.
  • ROAST: Brush both sides of the spaghetti squash rings with olive oil and season with salt and pepper. Roast in the oven for 45-60 minutes, until a fork easily pierces the flesh and the edges of the squash are browning.
  • SHRED: Allow to cool slightly. Using two forks, pull apart the spaghetti squash strands, and place on paper towels to absorb excess moisture.
  • SERVE: Serve as a side dish or topped with a pasta sauce.

Notes

  • This recipe works with a spaghetti squash of any size. 
  • My biggest tip for this recipe is to absorb excess moisture when you can. Before roasting and after if possible. 
  • Store in the refrigerator for 4-5 days. 
  • Do not freeze spaghetti squash noodles. 
  • Spaghetti squash noodles reheat well in the microwave. You can also reheat in a skillet with a splash of olive oil.
  • Make ahead: Spaghetti squash noodles can be made a few days ahead of time. It is best to absorb as much excess liquid as possible if storing for later.

Nutrition

Calories: 71kcalCarbohydrates: 11gProtein: 1gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gSodium: 27mgPotassium: 174mgFiber: 2gSugar: 4gVitamin A: 193IUVitamin C: 3mgCalcium: 37mgIron: 1mg

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