Garlic Parmesan Spaghetti Squash
How to roast spaghetti squash so the strands come out long and al dente instead of mushy — then toss them with garlic butter, parmesan and parsley.
Nutrition per serving
½ cup- Net carbs
- 6.2g
- Calories
- 114kcal
- Protein
- 3.2g
- Fat
- 8.3g
- Total carbs
- 7.8 g
- Fiber
- 1.6 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Carbonara-style: Crispy bacon and a silky egg yolk and parmesan sauce tossed through the hot strands — carbonara comfort on a vegetable base.
- Whisk the egg yolks with all the parmesan and plenty of black pepper.
- Cook the bacon in the skillet until crisp, lift it out and cook the garlic in 1 tablespoon of the bacon fat with the butter. Toss the squash in the pan until piping hot.
- Take the pan off the heat, wait 30 seconds, then add the yolk mixture and toss constantly for 1 minute, until the heat of the squash thickens it into a glossy sauce. Fold in the bacon. The yolks are only gently cooked, so use pasteurized eggs if serving anyone pregnant, very young, elderly or immune-compromised.
Baked marinara & mozzarella: Strands tossed with tomato sauce and Italian herbs, blanketed in mozzarella and baked until bubbly — like a lighter baked ziti.
- Cook the garlic in the extra olive oil instead of butter, add the tomato sauce (or no-sugar marinara) and Italian seasoning and simmer 5 minutes. Toss with the squash and half the parmesan.
- Spread in a small baking dish, top with the mozzarella and remaining parmesan and bake at 400°F (200°C) for 12–15 minutes, until bubbling and golden in spots.
-
2 tbsp parsley (fresh)leave out - Also add
- Also add
Estimated cost $4.17 for 6 servings ($0.70 each) · how we estimate
Instructions
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Heat the oven to 400°F (200°C) and line a sheet pan with parchment.
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Pierce the squash a few times with a knife and microwave it whole for 3–4 minutes to soften the rind, which makes it easier and safer to cut. Trim off the ends, cut it crosswise into 1½-inch (4 cm) rings and scoop out the seeds and stringy pulp with a spoon.
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Brush the rings with the oil, sprinkle with half the salt and lay them flat on the pan.
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Roast 25–35 minutes, flipping once, until a fork scrapes the flesh into strands easily but they still have a little bite. Start checking at 25 minutes — overcooked squash turns watery and mushy.
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Let the rings cool for 5–10 minutes, then peel away the skin and pull the strands apart with a fork. Blot with a paper towel if they look wet.
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Melt the butter in a large skillet over medium-low heat, add the garlic and pepper flakes and cook 1–2 minutes, until fragrant. Add the squash and remaining salt and toss for 2 minutes to heat through, then toss with the parmesan, parsley and pepper.
Tips for success
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Why rings? The strands of a spaghetti squash run around its circumference, so cutting it crosswise gives much longer strands than halving it lengthwise. - An honest note on carbs: spaghetti squash has about two and a half times the carbs of zucchini, so a side portion here is a modest ½ cup. For bigger bowls of "pasta", mix it half and half with zoodles.
- Want it as a main? See pesto spaghetti squash with burrata, or top it with meatballs in marinara.
Nice to have, not needed
- Microwaving the whole squash for a few minutes makes it far easier to cut — a heavy, sharp knife works without it.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 3 months
Reheat: Reheat in a skillet over medium heat for 2–3 minutes.
Prep tip: Roast extra squash and freeze the plain strands; thaw, squeeze out the water, then toss with the garlic butter.
Refrigerate roasted strands up to 4 days; they reheat well in a skillet. Freeze plain strands for up to 3 months, then thaw and squeeze out excess water before using.
Variations
2 variations, each with its own ingredients and macrosCarbonara-style
FlavorCrispy bacon and a silky egg yolk and parmesan sauce tossed through the hot strands — carbonara comfort on a vegetable base.
- + 6 slices bacon
- + 3 large egg yolks
- + ¼ cup extra parmesan
- no parsley (fresh)
6.7 g net · 200 kcal · 9.1 g protein · 15 g fat · ≈$1.03 per serving (+0.5 g net carbs vs the original)
Baked marinara & mozzarella
FlavorStrands tossed with tomato sauce and Italian herbs, blanketed in mozzarella and baked until bubbly — like a lighter baked ziti.
- butter → extra olive oil
- + ¾ cup plain tomato sauce or no-sugar marinara
- + 1 tsp Italian seasoning
- + 1 cup shredded mozzarella
7.8 g net · 167 kcal · 7.6 g protein · 12 g fat · ≈$1.02 per serving (+1.6 g net carbs vs the original)
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