4 Ways to Use Spaghetti Squash

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

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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