keto spaghetti squash
AuthorChelsea Malone
RatingDifficultyBeginner

Spaghetti squash is a fantastic keto or low-carb alternative to pasta or potatoes. As the name suggests, spaghetti squash is a type of squash that, when cooked, peels into a spaghetti pasta-like shape. Not only does spaghetti squash has a shape similar to pasta, but it also retains the texture. This makes spaghetti squash ideal for keto pasta recipes. Spaghetti squash can also mimick the texture and flavor of white potatoes when cooked, making it an ideal substitute for keto hashbrowns or low carb french fries.
This recipe covers the basics of how to oven cook spaghetti squash. You can customize the seasonings and ingredients to best suit your needs and flavor preferences. For example, try adding grilled chicken, alfredo sauce, and bacon bits to the cooked spaghetti squash for keto carbonara. Looking for something with a kick? Try adding buffalo sauce, bleu cheese crumbles, and buffalo chicken for a simple, but delicious keto buffalo chicken pasta dish. The possibilities are endless if you customize this recipe to your flavor preferences!

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Yields8 Servings
Prep Time5 minsCook Time45 minsTotal Time50 mins
Ingredients
 1 medium spaghetti squash
 1 tbsp olive or avocado oil
 1 tsp salt
 ¼ tsp pepper
 any additional seasonings you'd like to add
Directions
1

Preheat the oven to 350°F.

2

Line a baking sheet with foil.

3

To start making your keto spaghetti squash, cut the squash lengthwise down the center.

4

If your squash is not seedless, remove the seeds.

5

Add 1/2 of the olive oil to each half of the spaghetti squash and evenly spread.

6

Sprinkle the salt, pepper, and whatever additional seasonings you'd like to add evenly across both squash halves.

7

Place the two squash halves face down on the foil and bake for ~45 minutes (or until the insides are soft and easily peeled).

8

Remove the squash from the oven and allow to completely cool (20-30 minutes).
Note: this step is important because if you do not allow it to cool completely, once you begin to scrape the insides, you can be easily burned.

9

Once the squash has cooled, use a fork to scrape out the insides of the spaghetti squash. You will notice that, as the name suggests, a spaghetti-like texture of pieces will be scraped up.

10

Eat your oven-baked spaghetti squash alone, with your favorite seasonings & toppings, or as part of another keto recipe (like our keto hashbrowns recipe).

Nutrition Facts

Serving Size 1

Servings 8

7.5g
Net Carbs

Amount Per Serving
Calories 56
% Daily Value *
Total Fat 2.2g4%
Total Carbohydrate 9g3%
Dietary Fiber 1.5g6%
Protein 1.5g3%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Category

Ingredients

Ingredients
 1 medium spaghetti squash
 1 tbsp olive or avocado oil
 1 tsp salt
 ¼ tsp pepper
 any additional seasonings you'd like to add

Directions

Directions
1

Preheat the oven to 350°F.

2

Line a baking sheet with foil.

3

To start making your keto spaghetti squash, cut the squash lengthwise down the center.

4

If your squash is not seedless, remove the seeds.

5

Add 1/2 of the olive oil to each half of the spaghetti squash and evenly spread.

6

Sprinkle the salt, pepper, and whatever additional seasonings you'd like to add evenly across both squash halves.

7

Place the two squash halves face down on the foil and bake for ~45 minutes (or until the insides are soft and easily peeled).

8

Remove the squash from the oven and allow to completely cool (20-30 minutes).
Note: this step is important because if you do not allow it to cool completely, once you begin to scrape the insides, you can be easily burned.

9

Once the squash has cooled, use a fork to scrape out the insides of the spaghetti squash. You will notice that, as the name suggests, a spaghetti-like texture of pieces will be scraped up.

10

Eat your oven-baked spaghetti squash alone, with your favorite seasonings & toppings, or as part of another keto recipe (like our keto hashbrowns recipe).

Simple Keto Spaghetti Squash (Oven-Baked)

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