Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In



4 Ways to Use Spaghetti Squash

Good gourd! See why this superior squash is more than a spaghetti stand-in.

Lock Icon

Unlock this article and more benefits with 40% off.

Already have an Outside Account? Sign in

Outside+ Logo

40% Off Outside+.
$4.99/month $2.99/month*

Get the one subscription to fuel all your adventures.

  • Map your next adventure with our premium GPS apps: Gaia GPS Premium and Trailforks Pro.
  • Read unlimited digital content from 15+ brands, including Outside Magazine, Triathlete, Ski, Trail Runner, and VeloNews.
  • Watch 600+ hours of endurance challenges, cycling and skiing action, and travel documentaries.
  • Learn from the pros with expert-led online courses.
Join Outside+

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Plenty of low-carb eaters and carb-conscious athletes have adopted spaghetti squash as their go-to replacement for wheat-based pasta. With only 50 calories per 1-cup serving, spaghetti squash is impressively nutrient-dense, with tons of fiber and nutrients such as potassium, vitamin B6, manganese, and vitamin C in every bite.

Level up your linguine with these five new ways to enjoy this stellar staple, plus a recipe that’ll have you reaching for squash instead of boxed pasta!

1. Trade for flour-based pizza crust

To double your potassium and help prevent bloating.

Rub 1 teaspoon olive oil on the inside of half cooked squash. Place 2 cups baby spinach, 1 chopped garlic clove, 1 cup marinara sauce, 2 ounces cooked and crumbled veggie sausage, and 2 ounces grated mozzarella cheese inside squash. Bake 15 minutes at 400 F.

2. Exchange for tortillas in burritos

To amp up your vitamin A intake for better immunity.

Layer ¾ cup pinto beans, ½ cup corn, ½ cup sliced cherry tomatoes and ½ cubed avocado inside half cooked squash. Top with ½ cup salsa, ¼ cup sour cream, 1 tablespoon pumpkin seeds, a squeeze of lime and ¼ cup cilantro.

3. Swap for potatoes in hash browns

To slash more than half the calories for a more figure-friendly dish.

Place 2 cups cooked squash in a colander and press out excess water. Toss with 2 teaspoons thyme, ¼ teaspoon salt and ¼ teaspoon black pepper. Form into 2-inch rounds. Heat 1 tablespoon oil in a skillet over medium. Cook 5 minutes per side, or until browned and crispy.

4. Level up from lettuce in Greek salad

To ramp up your intake of manganese to reduce inflammation.

Toss 2 cups cooked and cooled squash with ½ cup halved grape tomatoes, ½ chopped cucumber, ¼ sliced red onion, 2 tablespoons sliced olives and ¼ cup crumbled feta. Whisk together 1 tablespoon each olive oil, lemon juice and chopped fresh oregano with ¼ teaspoon each salt and pepper. Toss with salad.

Try This Spaghetti Squash Recipe

Squash With Tempeh Bolognese



  • 2 tsp. canola oil
  • 1 small yellow onion, chopped
  • 1 medium carrot, chopped
  • ¼ tsp. salt
  • 1 (8-oz) package tempeh, grated
  • 1 cup Cremini mushrooms, chopped
  • 2 cloves garlic, minced
  • 1½ cups marinara sauce
  • 1 tsp. dried oregano
  • ½ tsp. cumin
  • ½ tsp. dried chili flakes
  • ¼ tsp black pepper
  • 1 large spaghetti squash, cooked
  • ⅓ cup basil, sliced
  • ¼ cup grated Parmesan cheese


  1. Heat oil in a saucepan over medium. Add onions, carrots and salt and cook until soft, about 5 minutes.
  2. Add tempeh, mushrooms and garlic and cook 5 minutes.
  3. Stir in marinara sauce, oregano, cumin, chili flakes and black pepper. Simmer 15 minutes.
  4. Top squash with sauce, basil and Parmesan.

Cut down your squash cook time: Slice squash in half lengthwise and place halves facedown in a microwave-safe dish. Microwave on high 8 to 12 minutes, or until flesh is very tender.

Nutrition Information

  • Calories 486
  • Carbohydrate Content 49 g
  • Fat Content 22 g
  • Fiber Content 4 g
  • Protein Content 30 g
  • Sodium Content 280 mg
  • Sugar Content 13 g