This keto spaghetti squash is twice baked for a delicious melty, cheesy side dish. It’s easy to make and takes only 6 ingredients. And it’s baked right in the shells for less mess and less clean up!
I cook a lot of spaghetti squash over the fall and winter. It’s such a readily available squash and it’s so darn useful. Even if you’re not on a low carb or keto diet, spaghetti squash is such a great alternative to heavy pasta and it holds up well to sauces and toppings.
My favorite treatment of spaghetti squash is really quite simpl: some butter, some garlic, some parmesan and a sprinkle of salt and pepper. It’s easy, it’s delicious and the leftovers make a great breakfast! Putting it back into the shells and baking it with some gooey, melty cheese on top makes for a mouthwatering presentation as well.
And this baked spaghetti squash recipe is one of the easiest keto side dishes you will ever make. It ranks up there with my cauliflower mushroom risotto, and my creamy mashed cauliflower.
It’s been a fan favorite for a long time, with good reason!
Is spaghetti squash keto?
Spaghetti squash is extremely healthy and full of nutrients. It contains a whole host of important vitamins and minerals like Vitamin A, several B vitamins, magnesium, and potassium.
And compared to many winter squash varieties, it’s quite low in carbs, coming in at only 7g of carbs per cup (101 grams).
When it’s cooked with some healthy fats and seasonings, it makes an excellent keto side dish. You can also add some protein like chicken, sausage, or ground beef and turn it into a hearty keto dinner recipe.
Oven baked spaghetti squash
There are any number of ways to cook spaghetti squash, all of them equally good. You can cook it in a slow cooker or instant pot, or you can simply bake it in the oven.
It does need to be cut in half prior to being baked. You want a large, very sharp knife for this, and a good amount of pressure to slice through the thick skin. You can scoop the seeds out before baking or after, it really doesn’t matter. Bake until it’s soft enough to scoop out the stringy flesh easily.
But be careful not to overcook it, as the strings tend to break up more and lose their resemblance to spaghetti noodles. When the outer shell is soft enough to squeeze and indent it, remove the spaghetti squash from the oven or the slow cooker.
How to make Twice Baked Spaghetti Squash
This recipe is simple and straightforward, but results in the best keto spaghetti squash.
You will need:
- a large baking sheet
- parchment paper
- 1 medium spaghetti squash, about 3 to 4 lbs (or two small ones)
- butter
- garlic
- dried basil or oregano
- salt and pepper
- sliced cheese that melts nicely (provolone or mozzarella)
Cut the squash lengthwise
Most recipes require you to cut across the squash, but lengthwise allows you to use the shells for the second baking. Use a very large sharp chef’s knife and get above the squash so you can use your weight to press down. I often place the whole cutting board right on the floor.
Cut side down
Place the squash cut-side down on the prepared baking sheet, so that the flesh isn’t exposed to the heat of the oven. This way, it won’t dry out as much during baking.
Bake until squeezable
The bake time depends on the size of the squash so check it frequently. You know it’s done when you can squeeze it and feel it give way to the pressure. Don’t bake it any longer.
Scoop it out
Scoop the flesh of the squash in to a bowl and stir in butter, Parmesan, garlic, and seasonings. Toss well to combine, then stuff the empty skins with this mixture.
Add the cheese
You want a good melty sliced cheese, like provolone or mozzarella, for extra scrumptiousness.
Bake again
The second baking takes only about 8 to 10 minutes, to melt the cheese.
Can you make baked keto spaghetti squash ahead?
You can easily make this recipe in advance by a day or two, and simply rewarm it in the oven to melt the cheese again.
And the leftovers are absolutely delicious for a healthy breakfast with some eggs on top!
More delicious keto spaghetti squash recipes
- Cheeseburger Spaghetti Squash Casserole
- Cheesy Slow Cooker Spaghetti Squash
- Spaghetti Squash and Meatballs
- Brown Butter Spaghetti Squash
- Spaghetti Squash Egg Nests
- Low Carb Chicken Spaghetti
Twice Baked Spaghetti Squash
Ingredients
- 1 medium spaghetti squash (about 3 to 3.5 lb)
- 2 tablespoon butter
- 1 ounce Parmesan, grated
- 2 cloves garlic, minced
- 1 teaspoon dried crumbled basil
- Salt and pepper to taste
- 3 ounces sliced Provolone or mozzarella
Instructions
- Preheat the oven to 350F and line a large baking sheet with parchment paper.
- Using a very sharp large knife, cut the squash in half lengthwise and scoop out and discard seeds. Place cut side down on the prepared baking sheet. Bake 60 to 75 minutes, until tender. You should be able to squeeze the outside of the squash and feel it give.
- Remove and use a large spoon to scoop the flesh into a medium bowl, reserving the skins. Add the butter and let melt in the hot squash, then add the Parmesan, garlic, basil, salt and pepper. Toss until well combined
- Divide the mixture between the reserved skins and top with sliced Provolone or mozzarella. Return to the oven and bake another 8 to 10 minutes, or until cheese is melted and bubbly.
Betsy says
Super delicious! I love that this is Keto friendly! I love how easy this is, how delicious, and how it so wonderfully fits into my diet!
Bonnie says
Saw this on Facebook and had to try it. Delicious!! And easy to make. I cooked the squash in the instant pot then followed the recipe and finished in the oven. I swapped cooper sharp cheese for the provolone. Hubby said it’s a keeper!! I agree.
Carolyn says
Glad to hear it!
Rumiko Adame says
Sooooo good! We had this with your Air Fryer Steak Bites! My boyfriend says I can add this to the list of keto things he actually likes! 🙂
Carolyn says
Great combo! 🙂
2pots2cook says
Extremely delicious meal ! Thank you for reminding me of this healthy and comforting dish since it is still so cold over here….
Nancy Longenecker says
This was wonderful but it makes so much. Can it be frozen?
Carolyn says
I honestly have not tried to freeze it…
Ethel Reedy says
Love the idea on baking it and freezing for winter. My garden is overflowing with squash. I hate seeing it go to waste. A lot of people have never eaten it.Great site love to read the comments
deb says
This sounds heavenly!,I love ss but im onlyone in my family to eat it. Carbs are too high for my macros to have several days same week. Does it freeze well?
Carolyn says
I don’t think it would freeze but you could always just make a half recipe.
Val says
Hi! The produce person at Publix cuts mine in half for me, no extra charge!
Amanda says
i bought my first spaghetti squash and just attempted to cut it and it was near impossible! My hands cramped up a bunch during the process and the fact that I didn’t lose a finger (or hand) during the process is pure luck. Do you have any tips for how to make it easier (and safer) to cut the spaghetti squash? Should I poke holes in it all over with a fork and microwave for a few minutes before I follow your recipe? It looks delicious but I have no idea how to cut the squash….
Carolyn says
Get yourself a very large and very sharp knife. And don’t get the ginormous squash, they are tougher and harder to cut. The smaller ones cook faster too. I don’t think microwaving it would do much to help.
Susan says
Poke holes in the s.s. and microwave for about 5 minutes. Be careful when removing it from microwave as it will be hot. It will soften the skin making it easier to cut.
Tina K. says
I also cook mine in the microwave but a little different. I take an icepick and push it in deep on two sides so steam can escape as it cooks. Microwave on high 7-9 min. depending on the size. Take out with oven mitts as it’s very hot. Let it sit to cool down a bit then cut and scoop.
Last summer I raised s.s. in my garden and was very successful. Every time I was 3 or 4 ahead I microwaved them, scraped the meat and froze them in serving size bags. Now I am enjoying it all winter when the price in the store is high. I decided to grow them when in the winter of 2013 I picked up one in the store and it was over $7!!
Pat says
I cook spaghetti squash in the microwave too. Only I cook it whole. I wash it and use a fork and punch little holes all over it to let the steam escape. Cook on one side for 5 minutes, turn over and cook for another 5 minutes. It should feel soft when you take it out.
It cuts its in half like butter (I have problem cutting them raw.) Be very careful taking them handling them after they are cooked. They are very hot.
Carolyn says
Sounds great, thanks!
Carol B. says
I tried this recipe tonight, and it was delicious. This is my first time cooking with spaghetti squash, in fact I’d never even heard of it. I was recently diagnosed with type 2 diabetes, and happened across this blog while searching for low carb recipes. I especially liked Pat’s microwave suggestion (thank you Pat). it really came in handy, as I had a hard time trying to cut the raw squash. Putting it in the microwave first worked great! Thank you Carolyn, for sharing. I will be adding this dish to my favorites!
Carolyn says
Glad to hear it! So sorry for your diagnosis but please know that there are a million great ways to eat and control your diabetes.
Leslie says
I cook spaghetti squash in the microwave. Cut in half and scoop out the seeds, put both halves on a plate face down and cook on high for 10-15mins (based on size – it should be very soft to the touch). Much faster, doesn’t heat up your house in the summer (we’re in Georgia) and a lot of water drains off onto the plate, so the squash isn’t as soupy when you add toppings.
carole says
Could you please dump one of my replies? Don’t know how that happened; was trying to correct something, and both posted, sorry.
Carolyn says
No worries!
carole says
I first made spaghetti squash nearly twenty years ago. My mother in law fixed it a lot with butter, salt, etc, so when my husband and I started trying to lose weight and started running, I thought it would be a good substitute for pasta. I would use smoked sausage in my homemade spaghetti sauce, and scoop out the squash from the shell, and let the liquid drain away, and mix the sauce with the squash, and use parmesan cheese on top. We never missed the noodles, and it made eating healthier a lot easier. Now, my husband is a diabetic, and I am going back to some of the dishes that made getting healthy easier way back when, and it is working for him and us.
Penny Nelson says
We have spaghetti squash at least once a week. We eat low carb, high fat diet to control diabetes. It works for us. Of course sugar is a no-no too..
Thanks for new spin on for us an old favourite…
Be Well
Carolyn says
I am with you on the LCHF for diabetes!
christine says
Carolyn, I am on your sight daily so I thought today I would share with you some ideas I have come up with since my low carb journey seeing spaghetti squash is a staple in our household. I have gotten creative with the leftovers (after its been roasted in the oven) and taken a small onion or shallot and sauteed it with some olive oil then I mix in kale or spinach once it wilts I add to the spaghetti squash top with some Parmesan cheese and bake. This is a huge hit in our family and it had me thinking how I could make a mock baked ziti but replacing the pasta with the spaghetti squash. I made my sauce with spicy sausage (pork/chicken or turkey) the spicy sausage is key for flavor, I am not a fan so I actually do half sweet half hot. I then mixed it in with the already roasted spaghetti squash and topped with a mixture of ricotta (1/3 cup) parmesan (2 TBSP) and parsley (2 TBSP) put it back in the oven and let the cheese bake. I hope you enjoy!
Carolyn says
Thanks for sharing!
Michelle says
Is there somewhere else the recipe is at? The page comes up blank in the content area (shows the menu and top logo/menu) in multiple web browsers for me.
Carolyn says
Something is up with their site so I let them know. Thanks!
Maggie Unzueta @ Mama Maggie's Kitchen says
I didn’t taste spaghetti squash until my early 30s. Craziness, I know! Now I’m hooked. Thanks for the recipe.
Barb says
Do you bake them cut side down?
Carolyn says
Yes, sorry. I should have specified that. Will amend!
sue/the view from great island says
I’m in love with this! I am probably the only one left on the planet who hasn’t tried spaghetti squash, and you’ve made it looks so incredibly tempting, I’m going on a hunt for it today. That top shot is wonderful, pinned!
Carolyn says
Thanks, Sue! I can’t believe you haven’t tried it yet. It’s wonderful.
Sarah G says
Oooh, brilliant usage of spaghetti squash! That’s going on the menu next week.
Carolyn says
Thanks, Sarah!