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Healthy baked spaghetti squash

Who can resist the novelty of the stringy flesh that so delicately mimics spaghetti. It also works so well to substitute or accompany Italian-style meals.  It stinks for me that spaghetti squash isn’t a tropical squash but I still love it.

I love cooking spaghetti squash as the main starch for delicious Italian meals. It is also wonderful to accommodate a culinary experience that is friendly to guests who are gluten-free, paleo, or just hip to the vegetable scene.

There are several ways I recommend using this squash to build your main dish:

  1. The first is doing the typical, spaghetti and meatballs dish with tomato sauce or other saucy sauce.
  2. The second, vegetarian option is to cook the squash and serve a homemade tomato sauce full of greens, garlic, and any other veggies that you have at your disposal.
  3. Serve with chicken and another sauce like pesto or mushroom gravy.

Recipe for healthy baked spaghetti squash


  • 1 medium sized spaghetti squash, about 2 pounds, or 1000 grams (serves 2-4 if you add enough other protein and veggies)


  1. Cut the squash in half length-wise and scoop out the seeds.
  2. To prepare seeds  wash them and get most of the squash flesh off
  3. Place on foil and spray lightly with oil and salt. Cook at 400 degree F for 20-30 minutes while you are baking the squash, making sure to turn over the seeds and mix around about every 7-10 minutes.
  4. Place the squash flesh side up in baking dish. Pour about ½ inch water in the bottom of the dish so that the squash doesn’t burn and the heat from the steam allows it to cook more evenly.
  5. Place the squash in the preheated oven at 400 degrees F for about 45min-60mins. It is done when the squash is easily dented with your finger, the top is golden and the flesh forks easily into “spaghetti”
  6. To serve add to your favorite sauce, meat, etc.