Spaghetti squash may look like spaghetti, but it is much lower in carbohydrates and calories than wheat-based spaghetti. It can be delicious as a vegetable side dish prepared according to the recipe, or you can mix it with [tomato sauce](https://www.bmc.org/recipes/tomato-basil-sauce), [meat sauce](https://www.bmc.org/recipes/quick-and-easy-whole-wheat-spaghetti-meat-sauce), or vegetarian "meat sauce" as shown in the photo.



 

    Serves: 4 servings    Total Time:  50 minutes Prep Time: 10 minutes Cook Time: 40 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Spaghetti\_squash - 1 medium to large Oil - 1 Tablespoon avocado, canola, sesame or light olive oil Salt - to taste (about ¼ teaspoon) Pepper - to taste (about ¼ teaspoon) 

## Instructions

Step 1

Preheat the oven to 400℉ and prepare a baking sheet (line with silpat, parchment paper or spray with non-stick cooking spray).

Step 2

Wash the squash and cut in half lengthwise (from top to bottom). Scoop out and discard the seeds.

Step 3

Rub the oil on the inside of both halves of squash. Sprinkle with the salt and pepper. 

Step 4

Place both halves face down on the baking sheet and bake for 30-40 minutes, until tender. 

Step 5

Allow the squash to cool slightly, then use a fork to scrape it our of the skin. It should come out easily forming strands, like spaghetti. 

Step 6

Serve as is or use as a substitute for pasta in your favorite dish!

 

### Notes

Try topping your spaghetti squash with our Italian turkey meatballs ([RECIPE](https://www.bmc.org/recipes/italian-meatballs)).

## Nutrition Information

  Serving Size: ¼ squash serving Calories: 82.5 Calories Fat: 3.9g Saturated Fat: 0.6g Carbohydrates: Net Carb: 12.6 Dietary Fiber: 2.7g Protein: 1.3g Sodium: 182  

## Dietary Restrictions

 Vegan