This comforting roasted spaghetti squash with mushrooms, garlic, and parmesan, is a quick and easy low carb meal to serve on a busy weeknight, or as part of a festive celebration dinner.
When I created this spaghetti squash recipe, I didn’t expect it to become one of the most popular recipes on my blog.
Since its publication it’s been shared over 400,000 times and has been featured on big sites like Bon Appetit, Buzzfeed, Lauren Conrad, Prevention, Self, Huffpost Taste, and Today.
It’s always a good feeling when one of my recipes is loved by so many people – especially when the level of love for the dish is mutual 🙂
The spaghetti squash is cheesy and earthy, almost like a creamy mushroom risotto, and pairs beautifully with chicken, turkey, or any of protein of your choice. It can be served as a main or a side dish.
What is spaghetti squash?
Spaghetti squash is a winter vegetable that’s oval and yellow, with a hard skin and soft flesh that resembles spaghetti strands when scraped once it’s cooked.
It’s delicate in flavor – a little sweet though much milder than butternut squash and acorn squash – and watery.
The squash flesh is crunchy and stringy which is why it’s a popular choice to use as a substitute for pasta or Asian noodle based dishes. An average spaghetti squash measures between 8-14 inches in length and weighs 2-3 pounds.
Spaghetti squash is a great source of vitamin c and manganese (and other vitamins and minerals), is high in fiber, and low in calories, which makes it an excellent choice for a nutritious meal.
How to tell when it’s ripe?
- Look for a bright yellow color. If it’s a little green, it’s too young. If it’s yellow-orange, it won’t keep for very long.
- The texture of the skin should be hard enough that you can’t push your fingernail through it. If you can it means that the squash is still too young to eat.
- The skin should not have any bruises or damage otherwise it’s a sign that’s it’s over-ripe.
How To Cut Spaghetti Squash
Cutting spaghetti squash raw is doable but I personally prefer to do the slicing once it’s partially cooked as the skin becomes easier to cut through. Always use a sharp knife when cutting a spaghetti squash!
Here’s how I like to do it:
- Microwave the spaghetti squash for 5 minutes. This won’t cook the squash throughout, but will soften the skin a little.
- Take it out of the microwave using a kitchen towel (it will be very hot!) and lay it on a cutting board with the flattest side down.
- In a straight line, poke a few small slits – about 2-3 inches long – through the skin, lengthwise, all across both sides. Think of the dotted lines you see on notepads where you can easily tear off a piece of paper.
- Turn it back to its flattest side and start cutting from the stem first. Keep slicing until the spaghetti squash is cut in half.
How to Cook Spaghetti Squash
There are two ways to cook spaghetti squash:
- Roasting (baking).
- Microwaving.
Below is a quick guide on different ways you can cook it.
Roasted Spaghetti Squash (Whole)
This method is great because it holds a lot of moisture!
- Rinse the spaghetti squash and dry it with a kitchen towel or paper towel.
- Preheat the oven to 375 degrees F.
- Pierce the skin of the spaghetti squash a few times and place it on a baking sheet.
- Bake in the oven for about one hour, or until you can pierce through the skin without any resistance.
- Take the spaghetti squash out of the oven and let it cool for 15 minutes.
- Slice in half, discard of the seeds and use a fork to scrape the insides into think long strands.
*This preparation is for a 3-4 pound spaghetti squash. You may need to bake longer if the squash is bigger.
Roasted Spaghetti Squash Halves
- Preheat the oven to 375ºF.
- Rinse the spaghetti squash and dry it with a kitchen towel or paper towel.
- Cut the spaghetti squash lengthwise and scoop out the seeds.
- Cover a baking sheet with parchment paper and brush a little neutral oil (vegetable or grapeseed) on the fleshy part of the spaghetti squash.
- Place each half, skin facing down and roast in the oven for about 1 hour.
- Take the spaghetti squash out of the oven and let it cool for 15 minutes.
- Shred each half using a fork.
Microwaved Spaghetti Squash
- Rinse the spaghetti squash and dry it with a kitchen towel or paper towel.
- Cut the squash in half lengthwise and scrape the seeds with a spoon.
- Cover a plate or a microwave safe container with a damp paper towel and place the spaghetti squash cut side down (skin facing up) on top.
- Microwave on high for 10 minutes.
- Take the spaghetti squash out of the microwave and let it cool for a few minutes.
- Grab a fork and shred the squash flesh into strings and place into a large bowl.
How to Store Spaghetti Squash
Keeping a whole spaghetti squash in a cool, dry place (55 to 60 degrees Fahrenheit) will make it last for up to 3 months, as opposed to 1-2 weeks in a fridge. Cut squash on the other has to be kept refrigerated in an airtight container or plastic bag. It will last 1-2 weeks.
How Long Does Spaghetti Squash Last?
- Stored in the fridge or on your counter, a spaghetti squash that’s uncut will last between 1 to 3 months.
- Cooked and scooped out of its flesh it can keep for 3 to 5 days in the fridge.
- You can also freeze it in small portion for a few weeks. However, many people have reported that this method isn’t recommended as the squash gets quite watery and mushy once thawed.
The Best Ways To Eat Spaghetti Squash
Spaghetti squash is an extremely versatile vegetable that pairs well with just about any flavor combination. Some of the most common and popular pairings are:
- Drizzled with some olive oil or butter, and topped with a little rock salt and fresh herbs.
- With pesto.
- Covered with tomato sauce and topped with melted mozzarella cheese.
And here are some of my favorite ways to serve spaghetti squash:
- Spaghetti squash yakisoba style
- Spaghetti squash shrimp scampi
- Mexican spaghetti squash casserole with avocado salsa
- Spaghetti squash and mushroom croquettes
- Spaghetti squash alfredo
Did you like this roasted spaghetti squash with mushrooms recipe? Are there changes you made that you would like to share? Share your tips and recommendations in the comment section below!
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Roasted Spaghetti Squash with Mushrooms
- Prep Time: 10 minutes
- Cook Time: 70 minutes
- Total Time: 80 minutes
- Yield: 4 people 1x
- Category: Main
- Method: Roasting
- Cuisine: American
- Diet: Gluten Free
Description
Cheesy, earthy and savory, this spaghetti squash recipe is a great way to introduce your kids to veggies!
Ingredients
- 2 pounds spaghetti squash
- 2 tablespoons extra virgin olive oil
- 2 cups button mushrooms (chopped bite size)
- 2 cloves garlic (finely chopped)
- 1 tablespoons fresh thyme
- 1/4 cup Parmesan cheese (grated)
- handful flat leaf parsley (finely chopped)
- salt and pepper (to taste)
Instructions
- Preheat oven to 375 degrees F.
- In a deep skillet or large pan, add olive oil, garlic, and thyme. Cook for 2 minutes over high heat and add the mushrooms. Cook until the mushrooms are golden brown (about 7-8 minutes). Turn off the heat and set aside.
- Wash the spaghetti squash under water and dry it. Put the spaghetti squash on a baking sheet and pierce the skin a few time using a knife. Bake for about 1 hour, until the squash skin is tender and can be pierced with a knife. Alternatively, you can microwave the spaghetti squash. Instructions are at the bottom.
- Take the spaghetti squash out of the oven and let it cool to room temperature for about 15 minutes. Cut in half and get rid of the seeds. Use a fork to scrape the squash flesh into strings.
- Add the spaghetti squash strings to the skillet and turn the heat to high. Quickly pan fry with the mushrooms and add the parmesan cheese.
- Turn the heat off and transfer the dish to a serving plate. Top with parsley and season with salt and pepper if needed.
Instructions for microwaving spaghetti squash:
- Place the spaghetti squash on a microwave safe plate or other microwave safe container covered with a damp cloth or paper towel. Place the cut side down (skin facing up). Microwave on high for 10 minutes.
- Take the spaghetti squash out of the microwave and shred squash flesh with a fork. If the squash is still hard, microwave for an additional 2-3 minutes, or until tender.
Notes
Store the leftovers in an airtight storage container and refrigerate for up to 3 days.
Nutrition
- Serving Size: 4
- Calories: 170
- Sugar: 8.6g
- Sodium: 147.9mg
- Fat: 9.8g
- Saturated Fat: 2.2g
- Unsaturated Fat: 1.4g
- Trans Fat: 0g
- Carbohydrates: 19.4g
- Fiber: 3.9g
- Protein: 4.6g
- Cholesterol: 3.6mg
Delish recipe! Probably the first recipe that makes me want to actually eat spaghetti squash lol.
I subbed the Parmesan for white cheddar since that’s what I had on hand and used a “gourmet mushroom blend”. I also added some local garlic Banner butter and some leftover diced gyro meat and it was such a great combination! Not sure how healthy this was after a couple of tablespoons of butter but so tasty!
Going to make this but am wondering how it freezes as there are just two of us eating this.
Thanks
Hi Barbara! You can freeze this recipe by putting the leftovers in a freezer bag, making sure it’s properly sealed 🙂
Will make this one again! Didn’t have fresh thyme on hand so used dried. Used roasting method but with the suggestion of microwaving a bit before cutting in half – great tip! Might try adding chicken sausage or asparagus sometime as mentioned by other commenters, not because it’s not good as-is.
I love this recipe! Am always looking for new ideas to keep things lively. this is a keeper. What makes your blog stand out from others , for me at least, is the added facts about what each ingredient does for your body. Nice touch! Am subscribing. Thanks!
DELICIOUS! Saved time by cooking the squash in the IP, high pressure for 28 minutes (3.75#). Quick Release. Added asparagus tops (based on another recommendation). So good! Roasted veggies are yummy, but sometimes it’s nice to have something different – this was very flavorful and easy to make.
Wonderful Tara! 🙂
Delicious. I added asparagus and is so so good. Thanks!
I’m always looking for something good for me to eat that does not contain gluten and this was just what I needed,thank you for sharing.
That spaghetti squash looks absolutely fantastic. Beautiful photos, too. I look forward to trying this.
Looks yummy. Does this contain any saturated fat? I need to calculate WW points and saturated fat is a requirement. Thanks! Looking forward to trying this!
Hi Lindsay, there’s around 2.2grams of saturated fat. You can greatly lower that number buy omitting the parmesan cheese. I hope this helps and happy cooking! 🙂
Is a one cup serving size 170 calories?
Hi Charo! I would say that it’s about a cup, more or less 🙂
I absolutely love this recipe! It is the first spaghetti squash recipe I’ve ever tried and I like it so much I am afraid to try any others. I make it frequently since it is so simple and light, but sometimes I add ingredients such as spinach, onion or cherry tomatoes to give a little variety.
That’s great Ansley, I’m so happy you love this recipe! Thank you for sharing! 🙂
This is delicious. I added sauteed chicken breast. Will make again.
This was great! I actually cook my spaghetti squash in the slow cooker – living in AZ, I’m loathe to turn on my oven except on the coldest of days. Crockpot to the rescue! I pierce the squash a couple times and toss it in whole. Low for 5-6 hours, high for 3-4. (OR, slice in half and put it in cut-side down, but I only do that when I’m cooking it with spaghetti sauce)
I did crumble and cook a couple Italian sausages (for the protein #completemeal), set them aside, and cooked the garlic and thyme in the leftover fat. Added a splash of white wine to deglaze the pan (because wine) before adding the mushrooms.
Thanks for great recipe!!
Thank you for sharing your tips on how to cook spaghetti squash in a slow cooker Becca! I’ll give it a try 🙂
Wow! This spaghetti squash healthy recipe is incredible! I’m seriously so inspired right now. I need to add 2 tomatoes to recipe and it would be perfect. Thx for sharing Caroline!
Made this last night and eating the leftovers as i type. UhhhMAZING…flavor was on point. I sauteed some shrimp as the mushrooms were finishing up. Never used fresh thyme either. I will be from now on! Loved it…thank you!!
Cooking over even medium-high heat burned everything within two minutes.. I had to start over and cook over medium-low. I’m used to having to adjust somewhat for gas and stainless steel pans, but this was REALLY a lot… so some may need to adjust the high heat when cooking the mushrooms… It was great though!
I made this vegan by using vegan parmesan and the recipe turned out great! I added some more olive oil & Bragg’s during the final heat. Will mos def make this again. Thank u!!
I poked holes in my spaghetti squash and microwaved for about 7 minutes before baking mine for 35 minutes at 375. I brushed with oil and salt and peppered it and baked it face down. I liked how it got brown on the edges. Served it with Low Carb Chicken Parmesan and my husband really liked the spaghetti substitute. I’m getting used to the flavor and can’t wait to try this muschroom recipe tonight with the leftovers! Thanks!
Want to try this. Sounds yummy. What kind of cheese could be used as substitute for Parmesan?. My husband doesn’t care for it.
Hi Leola, I think any type of hard or semi hard cheese will be good. Cheddar, Gruyere, Monterey Jack, Pecorino would be my top picks.
I am making this right now, and it smells delicious. I can’t wait to try it, but I am curious if anyone else thinks it’s a little dangerous to cook a squash whole, without piercing it, in the oven, and then check for doneness by piercing it with a knife after it’s cooked? It nearly exploded in my face when I checked for doneness – let out a loud pop like a balloon and spattered a little. In any case, thank you for a great recipe, though I might pierce it before cooking next time.
Thank you Jennifer for sharing your tip! I didn’t have any issues with baking mine that way but have since switched to microwaving since it’s faster. I will add it to the recipe to ensure no one suffers from a squash explosion in the kitchen!
I’ve used portobello, baby Bella in place of button mushrooms. Yum!!
I’d suggest pricking the squash with a knife or skewer in several places before putting it in the oven. When I pierced my squash with a knife to see if it was done, it literally exploded, sending strands of squash flying all over the oven and into my face! ( I know this is a terrible analogy but I couldn’t help thinking of that scene in Alien…you know the one). Anyway, this is still a delicious recipe, just suggesting a word of warning about unexpected fireworks.
Absolutely delicious! I must admit my kids still aren’t going for the spaghetti squash but my husband and I loved it and its going into the files! I sauteed some shallots and garlic for a few minutes before adding the mushrooms. I I also added some Aidell’s chicken Gruyere garlic sausage, deglazed the pan with wine and broth for a little sauce and then threw it all together. Can’t wait to eat the leftovers. Thank you!
Thank you Erin!
Hi, this is a great recipe! I’m skipping Parmesan but I’m making it all the time & this time I’m adding spinach! Thank u!
Spinach sounds delicious! Thank you Polina for sharing 🙂
I’d love to make this tonight but would like to use some eggs – do you think a fried egg or poached egg on top would go well with the flavors?
Absolutely! Either option sounds great!
Compiled your recommendations and cooked squash in the microwave; added onions, grape tomatoes, and spinach; and used goat cheese intead of parmesan. Also added some Bragg’s liquid aminos and red pepper flakes. YUM!
That sounds amazing Liz! Happy it turned out Yummy 🙂
Best way to cut through a spaghetti squash pierce it in several places and put it into the microwave on hight 8-10 minutes depending on how hot it gets. Then slice it in half.
Thank you Linda for the tip!
I would like to make this but use a cheese other than parmesan in order to reduce the sodium. Does anyone have any suggestions as what cheese might work well?
Just discovered your blog when searching for spaghetti squash recipes–made this for dinner tonight and I loved it!! It was so easy and the mushrooms added a deep flavor. I like the idea from the comments of adding sausage to make this a heartier meal, so I’ll try that next time. I did find that after I scraped out the squash, it was pretty watery and I had to use a paper towel to soak up the liquid before I added it to the mushrooms. Is that normal? I think the squash may have been baked too long so next time I’ll reduce the baking time a little. Am going to make your spaghetti squash yakisoba later this week–thanks for the great recipes!
Hi Sarah! I had the same problem the second time I made the spaghetti squash and I think it’s because it was over cooked. Next time, try to keep the strings a little crunchy, I find them much more delicious that way. Let me know how the yakisoba one turns out! Thanks for your comment!
What a fantastic gluten free recipe – I will definitely make this again!
I added Trader Joe’s jalapeno chicken sausage for extra protein.
That sounds delicious Dominika!
Hi this is my first time making spaghetti squash. This recipe is delish. What should the texture of the squash? Mine is a little crunchy?
Hi Pam,
I like my spaghetti squash to be a little crunchy but that’s totally subjective to personal preferences. I did make it softer once, but thought it was almost too mushy.
Made this tonight.
Added chicken and spinach leaves.
Little bit of sour cream mixed in and topped with pine nuts.
Wow!
Instead of taking the seeds out afterwards I scrape them out before baking the squash. I think it’s easier and less work once it’s baked. I also like to bake the quash face down on a baking sheet with a thin layer of water at 350 F for 45 minutes. Makes the squash a little more tender.
Thank you for sharing your cooking tips Megan!
This was very tastey. I know it says it serves 4 but I ate most of it myself, it was so good.
Thanks Chris! I know what you mean, I can eat that pretty much on my own too!
Made this tonight and it was terrific! I had shaved parmesan on hand, so I used that on top…it was such a good flavor with the squash that I definitely want to try it freshly grated next time and cooked in a bit as the recipe calls. The only other slight variant was I added 4 oz of fresh-cooked bacon bits right at the end of the mushrooms sauteing. This was such a great way to serve spaghetti squash – will be making again!
Thanks Erin, I’ll add bacon as a topping variation, sounds great!
Great recipe! Love that it is veggie packed! However, 1 ounce Parmesan cheese (or cheese in general) has the same amount of protein as 1 oz beef (or any meat). Total of 7g per ounce 🙂
So Good!
Thank you Sandy!
Made this tonight, it was excellent. I also stir fried some broccoli, carrots and zucchini up and added to it. We had some fresh marinara sauce on hand, let them add that to their plates, and wow kids and hubby loved it. Will be a family favorite.
Yumm that’s such a great idea to offer the sauce as an option! I’ll try that next time, thank you for sharing Sheila!
How would I reheat this if I made it in advance? Please email me at shackford1@gmail.com Thanks!
That’s wonderful Jacqui! Thank you so much for letting me know!
I’ve loved Spaghetti Squash for years and fix it frequently.The easiest way to perpare it is to cut in half,remove and seeds and MICROWAVE each half on a microwave-safe plate for 10 min. each.The squash should easily shred at this point.If not microwave for 1-2 more min.Trying this recipe tonight !
What a great idea Suzanne! I will definitely be trying your method, sounds so simple and easy!!
I always poke a few holes in my spaghetti squash with a sharp knife making sure I make it to the center of the squash. Then I microwave it for 6-10 mins depending on the size. This sort of steams the squash! Then I cut in half and scrape the seeds out, then the squash. One way to tell if it’s been microwaved long enough is to squeeze the squash. If it is still really hard, it needs a few more mins. If the outer shell has a little give to it, it’s been long enough.
I love your idea of not even cutting the squash in half before microwaving it Kelly! I’ll give it a try next time, thanks for sharing!
I just made this and served it with baked flounder. I was a little unsure how it would be received because my husband isn’t a big fan of spaghetti squash or mushrooms but he really liked it and said the two dishes made a great combination.
I printed it and will make it again! Yum
Thanks
I made this over the weekend and it was great. I also added some goat cheese.
what a great idea I will try that some of my favorite things
This is so delicious. Looking so great. I love this.