can spaghetti squash help lose weight?

 What I Eat In A Day to Lose Weight | trying spaghetti squash

Tags: gastric sleeve, lowcarb, Protein, spaghettisquash, VSG, weeknightdinner|

The name says it all- squash that looks and tastes like spaghetti. Well, it doesn’t actually taste like spaghetti, but it’s flavor is so mild that adding a sauce can make it taste like a traditional pasta dinner.

So, what’s the benefit to eating spaghetti squash over spaghetti? The calories mostly. For gastric sleeve, gastric bypass, and gastric band patients, the reduction in calories can be hugely beneficial.

One cup of enriched spaghetti or other shaped pasta has 220 calories, 43 grams carbohydrates, 8 grams protein, and 2.5 grams of fiber. An equal amount of steamed spaghetti squash provides 30 calories, 7 grams carbohydrates, 1 gram protein, and 1.5 grams fiber. So, switching from spaghetti to spaghetti squash can save you nearly 200 calories per cup! As long as you include a protein with your spaghetti squash dinner, switching can really be a calorie saver for gastric sleeve, gastric bypass, and lap band patients. By reducing your calorie intake, you will lose weight faster. Weight loss without hunger is important for bariatric patients, as is eating foods rich in vitamins and minerals. Spaghetti squash is a wide variety of vitamins and minerals, as well as fiber, making it a good food to add into a post bariatric surgery diet.

Spaghetti squash can be easily cooked in the oven or microwave. First, cut the squash lengthwise down the middle. Use a spoon to scoop the seeds and strings out of the middle. Place the two halves face down in a casserole dish. To cook in the oven, add ½ cup water to the dish and bake at 375 degrees for 30-35 minutes. To cook in the microwave, place cut side down with water and cook for about 12 minutes. When the squash is cooked, the flesh should be tender and when you drag a fork lengthwise over the flesh, it should transform into spaghetti-like strings.

Spaghetti Squash with Meatballs

Ingredients:

Cooked spaghetti squash

Meatballs

Sauce

Parmesan Cheese

Salt and pepper

Directions:

Prepare meatballs of your preference (beef, turkey, chicken, veggie).

Add your choice of sauce and simmer.

Place prepared spaghetti squash on a dish, sprinkle with salt and pepper.

Top with meatballs and sauce.

Add parmesan cheese.

Enjoy!

If you like your experience with spaghetti squash, you can try it in different recipes. Cooked spaghetti squash works well in frittatas, with baked eggs, made into hash browns, as a substitute for rice noodles in chow mein or pad thai, made into a burrito bowl, or served with shrimp and peas. The mild flavor can blend well in a variety of dishes with a variety of proteins, including chicken, sausage, beans, cheese, and eggs. As spaghetti squash has less protein than spaghetti, making sure you eat it with a protein source at meal time is very important. Eating enough protein is crucial for gastric sleeve, gastric bypass, and lap band patients to ensure you can lose weight without compromising muscle integrity.

This recipe idea is offered by Dr. Shillingford, M.D., P.A., a board certified surgeon specializing in advanced laparoscopic and obesity surgery. Dr. Shillingford’s gastric sleeve, gastric band, and gastric bypass patients come to his Boca Raton office from all over South Florida, including Delray Beach, West Palm Beach, Miami, Coral Springs, Parkland, and Fort Lauderdale. Many of Dr. Shillingford’s weight loss surgery patients enjoy sharing recipes that are lower in carbohydrates, but still incorporate protein and vegetables. Spaghetti squash is the perfect fit to substitute for spaghetti and lower your calorie intake without compromising your protein and vegetable intake.

This Baked Spaghetti Squash Recipe comes out perfect every time! Spaghetti squash recipes are a great way to enjoy your favorite pasta sauces or dishes without all the calories and carbohydrates!

 

In fact, the calories for spaghetti squash are so low, you can enjoy 1/2 of the squash for under 100 calories!

Baked Spaghetti Squash Recipe

I like to roast spaghetti squash, it helps create the perfect consistency. There are other ways of cooking spaghetti squash, but this is the easiest by far!

Fajita Vegetarian Spaghetti | Dinin...

Pause

Unmute

Remaining Time -13:07

Share

Fullscreen

Fajita Vegetarian Spaghetti | Dining In With Danielle

 

This recipe for spaghetti squash is only 166 calories for the entire squash!

Baked Spaghetti Squash Recipe

This article will show you how long to bake spaghetti squash, how to prep it… Even what to serve it in and with!

Spaghetti squash cooking can be super simple, below I will show you the easiest way to roast a spaghetti squash.

Here’s What You’ll Find in this Article:

Baked Spaghetti Squash Ingredients (shopping list!)

How to Make Spaghetti Squash in the Oven

Baked Spaghetti Squash Recipe (printable recipe card!)

Baked Spaghetti Squash Nutrition

In the next section I will supply you with a shopping list for your spaghetti squash bake recipe. And further down you will find a printable recipe card and several skinny spaghetti squash sauces!

You’ll find a Shopping List, How to Guide, and even a Printable Recipe Card for this Baked Spaghetti Squash Recipe!

Baked Spaghetti Squash Ingredients

Roasting spaghetti squash in oven is simple and inexpensive. This recipe for baked spaghetti squash calls for only 4 ingredients (including salt and pepper!) And can be made in just 30 minutes.

 

This section will supply you with the ingredients for roasted spaghetti squash oven baked recipes.

Baked Spaghetti Squash Recipe

The next section is a how to guide for spaghetti squash how to cook, but here you can find the ingredients for this easy recipe. I recommend taking a screen shot on your phone to make it even easier when you go to the grocery store.

Shopping List for Baked Spaghetti Squash:

1 spaghetti squash

Olive oil spray

Salt and pepper

Baked spaghetti squash recipes can be used to replace pasta! I have supplied several low calorie sauces below to choose from!

The next section will cover how to roast a spaghetti squash…

How to Make Spaghetti Squash in the Oven

This how to bake spaghetti squash guide will help you make the perfect squash every time! You can also find these directions in the printable recipe card below.

Oven spaghetti squash is the easiest way to cook this fall/winter squash. It comes out perfect every time and also caramelizes the sides a little for extra flavor and color.

Baked Spaghetti Squash Recipe

Below I will show you how to make spaghetti squash in the oven… This is the easiest method, and also ensures the squash will cook perfectly every time.

How to Make Spaghetti Squash in the Oven:

Preheat the oven to 400° and line a baking sheet with foil.

Slice the spaghetti squash in half lengthwise and scoop out the seeds.

Lightly spray the inside of the squash with olive oil and sprinkle with salt and pepper.

Place the spaghetti squash cut side down on the prepared baking sheet and poke holes with a fork.

Roast for 30 to 40 minutes or until lightly browned on the outside and tender when poked with a fork.

Remove from the oven and let sit for 10 minutes. Then flip the squash so that it’s cut side up.

Carefully, with oven mitts on, use a fork to scrape the spaghetti strands from the inside of the squash into a bowl.

Now that you know how to cook spaghetti squash, let’s move onto the recipe card and spaghetti squash nutrition and sauces.

Below you will find a sharable recipe card, spaghetti squash calories and nutrition and even several spaghetti squash sauces!

Baked Spaghetti Squash Recipe

Here you will find a sharable recipe card, and further down you will find several sauces to add to your squash. Plus calories and nutrition for spaghetti squash!

Baked Spaghetti Squash Recipe

Baked Spaghetti Squash Recipe

Lose Weight By Eating

This Baked Spaghetti Squash comes out perfect every time! It's low in calories and high in nutrition, and oh so easy to make!

Learn how to roast spaghetti squash to perfection… and be sure to see below for low calorie sauces like marinara, pesto and even skinny Alfredo sauce!

5 from 3 votes

Print Recipe

Pin Recipe

PREP TIME

5 mins

COOK TIME

30 mins

RESTING TIME

10 mins

TOTAL TIME

45 mins

COURSE

Main Course, Side Dish

CUISINE

American

SERVINGS

2 servings

CALORIES

83 kcal

INGREDIENTS

  

1x

2x

3x

1 spaghetti squash

Olive oil spray

Salt and pepper

INSTRUCTIONS

 

Preheat the oven to 400° and line a baking sheet with foil.

Slice the spaghetti squash in half lengthwise and scoop out the seeds.

Lightly spray the inside of the squash with olive oil and sprinkle with salt and pepper.

Place the spaghetti squash cut side down on the prepared baking sheet and poke holes with a fork.

Roast for 30 to 40 minutes or until lightly browned on the outside and tender when poked with a fork.

Remove from the oven and let sit for 10 minutes. Then flip the squash so that it’s cut side up.

Carefully, with oven mitts on, use a fork to scrape the spaghetti strands from the inside of the squash into a bowl.

Diet culture and a series of health kicks in recent years have completely transformed the way that we look at food.

Spaghetti Squash Recipe Healthy Low Carb Diet Foods For Weight Loss

Foods that were once seen as healthy, are now seen as unhealthy, and because of this, healthier alternatives have entered the market. 

For many years, people saw pasta (and its variations) as healthy, but the fact that these foods are high in carbohydrates have led to people looking for healthier alternatives.

That is where vegetable pasta has become popular, such as spaghetti squash. 

As a lot of vegetables are very versatile, they can be easily transformed into something completely different. That is why vegetable pasta has been so successful.

But, the main thing that has led to the success of this type of pasta is the excellent health benefits that come with them. 

In this guide, we’ll take a look at 10 of the most amazing health benefits of spaghetti squash. So to find out more, keep on reading.

What Is Spaghetti Squash?

But, first, let’s take a quick look at what spaghetti squash is. As the name suggests, spaghetti squash is spaghetti that is made using squash, instead of the eggs, water, and flour that are typically used to make spaghetti.

Spaghetti squash is just one in a series of vegetable alternatives of classic dishes, but it is by far one of the most popular.

Not only does spaghetti squash taste great, but it also has some astounding health benefits that regular spaghetti does not. So, let’s take a look at what these health benefits are.

10 amazing health benefits of spaghetti squash

10 Amazing Health Benefits Of Spaghetti Squash

Full Of Antioxidants

Antioxidants are incredible because they protect the cells in your body, and prevent oxidative stress from occurring.

Not only do antioxidants do this, but they are also linked with reducing the risk of serious health conditions such as cancer, diabetes, and heart disease. 

Squash is naturally very high in antioxidants, and this means that spaghetti squash is too. So, when you eat spaghetti squash you are filling your body with antioxidants that will help protect it.

In particular, winter squash is very high in antioxidants, so if you use this to make your spaghetti squash, your body will have access to even more antioxidants.

Packed With Vitamins And Minerals

As well as being high in antioxidants, spaghetti squash is also packed with vitamins and minerals.

Every vitamin and every mineral will have a different health benefit, so let’s take a look at some of the vitamins and minerals that are found in spaghetti squash. 

In particular, spaghetti squash tends to be packed with vitamin C and B6, as well as potassium, manganese, niacin, and pantothenic acid.

It also contains small amounts of calcium and iron too. All of these vitamins and minerals combined will improve your overall health significantly. 

Supports Weight Loss

But, the main thing that attracts people to spaghetti squash is the fact that it is incredibly effective at helping you lose weight.

Spaghetti squash is high in fiber, but very low in calories, so you can eat it to get an ample amount of energy, without putting weight on in the process. 

Spaghetti squash also supports weight loss due to the high amount of fiber in it. This fiber will slow the emptying of your stomach, and this in turn will stabilize your blood sugar levels.

This will lead to your appetite reducing, and to you feeling hungry less-often. Both of which will lead to you eating less, allowing you to lose more weight. 

Improves Colon Health

But, foods that are high in fiber have been linked with colon issues. However, just because spaghetti squash is high in fiber when compared to regular pasta does not mean that it is high in fiber when compared to other vegetables. 

In essence, spaghetti squash contains the perfect amount of fiber for your diet. So, this amount of fiber will regulate your bowel movements, and this will improve your overall colon health.

Improved colon health is linked with a reduced risk of diverticulitis, colorectal cancer, and hemorrhoids. So, it is easy to see that this is a clear benefit of eating spaghetti squash. 

Promotes Digestive Health

As well as improving colon health, eating spaghetti squash will also promote digestive health too. Like we have said, fiber is essential in regulating bowel movements, and this will improve your body’s digestion too. 

Eating a good amount of fiber reduces the risk of diarrhea, as well as the risk of intestinal ulcers, and gastroesophageal reflux disease (GERD).

But, it doesn’t only reduce the risk, eating a good amount of fiber can also be used to treat these conditions. Spaghetti squash contains an ample amount of fiber, so eating this alone will help provide protection against these conditions. 

Protects Your Eyes

A little known fact about spaghetti squash is that it also protects your eyesight. Many people will question how a type of spaghetti is able to do this, but it all comes back to the vitamins that are found in spaghetti squash. 

Spaghetti squash contains both vitamin A and vitamin E which protect your eyes from oxidative damage caused by age-related degeneration.

You can take vitamin A and vitamin E supplements to get these benefits, but they are much more effective when you get these vitamins from food. That is what makes spaghetti squash so great. 

Promotes Bone Strength

Due to the minerals in spaghetti squash, this food also promotes strong and healthy bones.

There are two minerals found in spaghetti squash that are primarily responsible for this, they are calcium and manganese. 

Everybody knows that calcium is linked to bone strength, that is why it is recommended that you drink milk as part of your diet. But, manganese is also essential for bone strength too.

This mineral supports bone metabolism and structure, which in turn reduces the risk of conditions such as osteoporosis. So, if you eat spaghetti squash, your bones will also become stronger. 

Better Dental Health

Closely linked to your bones is your teeth, so it is hardly surprising that spaghetti squash also improves your dental health too. Spaghetti squash is able to do this because it contains vitamin A and vitamin C. 

Vitamin A improves dental health because it supports the salivary glands and mouth tissue, while vitamin C improves dental health because it promotes the health of your gums.

These two things, combined with the calcium in spaghetti squash, will ensure better dental health if you eat it. 

Cancer Risk Reduction

As we have mentioned, the various health benefits of spaghetti squash also mean that it is linked with a reduction in the risk of cancer. 

Not only does the promotion of gut health reduce the risk of colorectal cancer, but the beta-carotene in it also reduces your risk of cancer overall.

So, if you eat spaghetti squash, it is suggested that you will have a lower risk of getting cancer in your lifetime. 

Low Glycemic Food

Finally, spaghetti squash is great because it is a low glycemic food. Low glycemic foods reduce blood sugar levels, and this has a variety of health benefits. 

Reduced blood sugar will aid weight loss, but it will also reduce the risk of you developing type 2 diabetes or heart disease. Overall, this will improve your heart health, reducing the risk of you developing chronic diseases in your lifetime. 

Summary

As you can see, there are lots of health benefits of spaghetti squash. Not only does it help you lose weight, but it also improves digestive health, promotes bone strength, and even protects your eyes.

So, it is easy to see why you should add spaghetti squash to your diet if you want to be healthier.

Some of the year's most spectacular foods crop up in the fall. Apples and squash-two of the most popular autumnal arrivals-should be in your arsenal of ingredients to help you stay trim when the weather turns cool. However, there are three others that deserve a space on your plate, too.

Here, five fall fruits and vegetables that have weight-loss benefits. Bonus: they happen to be quite delicious.

1. Apples

Apple with Cinnamon Almond Butter

Featured Recipe: Apple with Cinnamon Almond Butter

Low in calories and high in fiber (95 calories and 4 grams of fiber per medium fruit), apples are satisfying and sweet. Keep an apple stashed in your bag for an on-the-go snack all fall.

In a study from Florida State University, dried apples helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost weight and lowered their cholesterol. The researchers think that antioxidants and pectin (a type of fiber) may be responsible for the benefits-and say fresh apples probably would be even more effective.

In addition, a study from Louisiana State University found that adults and children who eat apples are less likely to be obese than individuals who do not eat the fruit. Plus, people who eat an apple a day are more likely to eat more fruits and vegetables than people who skip the serving of fruit.

Read More: What's the Best Apple for Eating and Baking?

2. Squash

Maple-Chili Roasted Butternut Squash

Featured Recipe: Maple-Chili Roasted Butternut Squash

No doubt fall's butternut squash is good for you: 1 cup, cooked, delivers 214 percent of the recommended daily value for vitamin A and a third of your recommended daily dose of vitamin C. As far as "starchy sides" go, squash is a calorie bargain: just 80 calories per cup. (The same amount of sweet potato will cost you 180 calories. Not that there's anything wrong with sweet potatoes-they're a fabulous fall food, too.)

Add pureed squash to soup: it makes soup creamy for few extra calories and no extra fat. Roast squash cubes until tender and season with your preferred spice mix. You can spiralize butternut squash noodles too, to make "boodles." Tenderize in a hot sauce or sauté in a pan until tender and top with vegetables and cheese.

Learn More: How to Cook Butternut Squash

3. Broccoli

Roasted Broccoli with Garlicky Tahini Sauce

Featured Recipe: Roasted Broccoli with Garlicky Tahini Sauce

Broccoli is an evergreen dinner side, but its real season is fall and winter when the cool temps help the cruciferous vegetable turn ever so slightly sweet. Like its cousin cauliflower, broccoli is a high-fiber, lower-carbohydrate vegetable that fills you up but doesn't deliver a load of calories. It's a great way to walk away from a meal filling satisfied without overdoing it.

Spaghetti Squash for Weightloss!!

Roast broccoli florets with a little olive oil until they're tender and just slightly crispy, and serve it as a side all fall long. Use it to "bulk up" a whole-wheat penne recipe: studies show that incorporating vegetables into a dish like pasta helps you to eat fewer calories. Why? You're adding volume-which helps you to feel fuller-for very few calories. You can also enjoy it raw, dipped in hummus or a herby yogurt dip. A cup of broccoli (31 calories, 2.4 grams of fiber) plus 2 tablespoons of hummus (about 50 calories, 2 g fiber) is a satisfying snack for under 100 calories..

Read More: Which Broccoli Is Better: Raw or Cooked?

4. Kale

Roasted Salmon with Smoky Chickpeas & Greens

Featured Recipe: Roasted Salmon with Smoky Chickpeas & Greens

These days, this dark leafy green is sort of the icon of good health. Like broccoli, cauliflower and cabbage, kale is a cruciferous vegetable, packed with isothiocyanates, which amp up your body's detoxifying power; plus, it has tons of vitamin A and loads of fiber.

Buy prewashed bagged kale to boost the speed of prep and get it onto your plate faster. It's just as nutritious but helps you overcome the time hurdles. Turn it into a hearty salad, or bake the leaves into kale chips. For 110 calories and half the total fat of potato chips, they deliver six grams of fiber per serving. The perfect fix for crispy, salty cravings.

Read More: How to Make Kale Chips

5. Cabbage

Roasted Cabbage with Chive-Mustard Vinaigrette

Featured Recipe: Roasted Cabbage with Chive-Mustard Vinaigrette

At 17 calories per cup-and no, that's not a typo-cabbage pretty much counts as a "free food." Slaw is a standard at summer picnics: shredded cabbage with carrots and broccoli stalks, dressed up with a drizzle of olive oil, lots of rice vinegar and seasoned with salt and pepper is a no-fail side.

In fall, however, this simple side is particularly awesome sautéed until silky and served with pulled pork or on chicken sandwiches. Cabbage also adds texture to a tossed salad and makes a great topping for tacos. Health bonus: Studies suggest that cabbage may help fight breast, lung, colon and other types of cancer.

Related: Is Fiber Good for Weight Loss?

More Health & Weight-Loss Information:

5 Health Benefits of an Apple

4 Foolproof Tips to Make Healthy Veggie Chips at Home

How to Set Weight-Loss Goals You Can Actually Achieve

Successful dieting and weight loss usually involves both exercise and diet. Exercise will help you burn more calories and dieting is critically important because you cannot lose weight if you consume more calories than you burn. Most people will need to lower the amount of calories they consume by eating foods lower in calories. Squash is a low-calorie vegetable that can help you lose weight, provided you familiarize yourself with how weight loss occurs and how to incorporate the veggie in your meal plans.

 

Summer Squash

Dr. Jonny Bowden, Ph.D. and Clinical Nutrition Specialist, writes in his book "The 150 Healthiest Foods on Earth," that there are two types of squash, summer squash and winter squash. Both offer specific advantages. Dr. Bowden reports that summer squash is good for weight loss because it is the lower of the two in calories. Spaghetti squash is a type of summer squash that is a particularly good diet food. One cup of spaghetti squash has only 42 calories and contains moderate amounts of potassium and vitamin A. It also has 2.2 grams of dietary fiber that can help curb your appetite.

Dr. Jonny Bowden, Ph.D. and Clinical Nutrition Specialist, writes in his book "The 150 Healthiest Foods on Earth," that there are two types of squash, summer squash and winter squash.

One cup of spaghetti squash has only 42 calories and contains moderate amounts of potassium and vitamin A.

It also has 2.2 grams of dietary fiber that can help curb your appetite.

Winter Squash

While summer squash is lower in calories, winter squash offers its own weight loss benefits. Winter squash is higher in calories and carbohydrates than summer squash, and it is also much higher in dietary fiber. For example, acorn squash, a specific type of winter squash, has 115 calories per cup but also has 9 grams of dietary fiber. That is three times the fiber of spaghetti squash. Not only does dietary fiber help satisfy your appetite but it directly aids in weight loss by slowing down the rate that your body absorbs sugar and glucose. This keeps your blood sugar levels stable and discourages your body from releasing unwanted insulin that will store fat. Butternut squash, another type of winter squash, has 6 grams of dietary fiber and is suggested for weight loss.

While summer squash is lower in calories, winter squash offers its own weight loss benefits.

For example, acorn squash, a specific type of winter squash, has 115 calories per cup but also has 9 grams of dietary fiber.

Pumpkin

You may know that pumpkin is a vegetable, but according to Dr. Bowden pumpkin is actually type of summer squash, even though it usually makes its appearance around Halloween or Thanksgiving. Pumpkin, like spaghetti squash, is low in calories and recommended for weight loss. Just 1/2 cup of pumpkin has only 40 calories and 8 grams of dietary fiber. Pumpkin is packed with potassium, with 1 cup containing 564 milligram, which is three times more than a medium-sized banana. Pumpkin also has large amounts of vitamin A, beta carotene, alpha carotene, lutein and zeaxanthin to help support your eyesight.

You may know that pumpkin is a vegetable, but according to Dr. Bowden pumpkin is actually type of summer squash, even though it usually makes its appearance around Halloween or Thanksgiving.

Pumpkin is packed with potassium, with 1 cup containing 564 milligram, which is three times more than a medium-sized banana.

Weight Loss

Summer squash and winter squash are both ideal for weight loss because they are low in calories and have dietary fiber. Simply eating squash will not make you lose weight however. As the Centers for Disease Control and Prevention explain, you will need to substitute low-calorie vegetables for high-calorie foods. This will remove calories from your diet. For example, replacing a 500-calorie side dish of macaroni and cheese with a 40-calorie side dish of spaghetti squash will remove 460 calories from your caloric intake. Ideally, according to University of Illinois, you want to remove 500 to 1,000 calories from your daily diet. This will cause most people to lose 1 to 2 pounds a week.

Summer squash and winter squash are both ideal for weight loss because they are low in calories and have dietary fiber.

As the Centers for Disease Control and Prevention explain, you will need to substitute low-calorie vegetables for high-calorie foods.

Eating in a calorie deficit will lead to weight loss. For less than 300 calories, this spaghetti squash with ground turkey dinner can help you meet your weight loss goals by helping you eat fewer calories, without being hungry!

Jump to Recipe

Jump to the Meal Prep

The calories and carbs for this spaghetti squash with turkey dinner is 237 calories, 24 grams of protein, 12 grams carbs, and 11 grams of fat.

spaghetti squash with ground turkey for weight loss dinners under 300 calories

If your goal is weight loss, cutting back on calories can get you there. It’s so simple, yet so difficult!

When you feel hungry, deprived, or you lack willpower, eating in a calorie deficit is not easy (read more about how to calculate your calorie deficit here!)

But, there are a few things that has helped me with fat loss over the past 18 months:

Eating high volume low calorie foods. Feeling full is KEY to staying within my calorie goals. (see my growing oatmeal here print my “free foods” list here)

Making ingredient swaps that save calories (like swapping spaghetti squash for pasta noodles!)

Is spaghetti squash good for weight loss?

As I mentioned above, finding high volume, low calorie foods that keep me full is critical. That’s why spaghetti squash is one of the BEST foods for weight loss.

For every 100 grams of spaghetti squash, you’ll get:

31 calories

0.6 grams protein

0.6 grams of fat

and 1.5 grams of fiber.

Compare that to pasta at 131 calories for 100 grams, and you’ve got fewer calories, that are more filling.

And that’s how you make losing weight easier: Fewer calories, more filing, packed with nutrients, and highly satiating! And spaghetti squash 100% meets that criteria!

Is ground turkey good for weight loss?

Both ground turkey and ground beef are good for weight loss. If the leaness matches, there isn’t any difference in calories.

I like ground turkey better than ground beef when I’m losing weight, but it’s a personal preference. You do have to still get 90-97% lean to save calories. Otherwise, it may have just as many calories and fat as ground beef.

However, ground turkey or ground beef is a good food choice for weight loss, as the protein will help build lean tissue like muscle. (see my favorite protein list here)

Is Spaghetti squash with ground turkey healthy?

Putting it altogether, this meal is perfect for weight loss. The protein and fat from the ground turkey, and the fiber from the spaghetti squash helps balance macro and micro nutrients. The balanced dinner is satiating and helps the blood sugar to slowly rise and fall, instead of take huge spikes.

meal prep with spaghetti squash and turkey square with calories and macros

Meal Prep for Spaghetti Squash Dinner

To make life easier, I like to food prep. I rarely meal prep because I like to be flexible! But, this dish is different. I knew I wanted the spaghetti squash turkey meal for the next few lunches, and I am so glad I had it on hand.

Step 1: Cook your Spaghetti squash

First, cook an entire spaghetti squash. I had a small one that I placed on a cookie sheet and put in the oven at 400 degrees for about 90 minutes. It might have been too long, but I like mine soft!

Weight Loss Friendly Spaghetti Squash!

Once cooked and cooled slightly, I opened the spaghetti squash and scooped out the seeds. Then, I scraped the flesh away from the shell, and placed it in 4 equal containers. (my containers) Each container had 125 grams of spaghetti squash.

Step 2: Cook your ground turkey

Second, you’ll want to cook all your ground turkey. I used one pound, so each container would have 4 ounces. After 1 lb of turkey is cooked, it actually cooks down to 12 ounces. So, to adjust, I have 3 ounces of cooked turkey in each container.

Step 3: Assemble the spaghetti dinner

Then, to finish the meal, I added 1/3 cup of spaghetti sauce to each container (for the calories, I use Hunt’s at 50 calories per 1/2 cup) and 1 tablespoon of parmesan cheese.

Put this in the fridge and eat for the next 4 days! (or share with your family).

spaghetti squash ground turkey spaghetti dinner square

spaghetti squash with ground turkey for weight loss dinners under 300 calories

Spaghetti Squash with Ground Turkey Dinner

This spaghetti squash with ground turkey dinner can help you meet your weight loss goals by helping you eat fewer calories, without being hungry!

5 from 1 vote

 Print  Pin  Rate

Course: Main CourseCuisine: ItalianDiet: Diabetic, Gluten Free, Low Calorie, Low FatKeyword: Spaghetti Squash with Ground Turkey Prep Time: 5 minutesCook Time: 1 hour 30 minutes Servings: 4 servings Calories: 263cal Author: Amy Roskelley

Ingredients

1 medium spaghetti squash 500 grams of flesh when scraped out

1 lb 93% lean ground turkey

1 1/3 cup Spaghetti sauce Look for one that is 100 calories per cup.

4 tablespoons parmesan cheese

1 pinch salt to taste

Instructions

Cook the spaghetti squash by putting the whole thing in the oven and baking at 400 for 90 minutes.

Once spaghetti squash is finished and slightly cooled, cut in half and scoop out seeds. Then, scrape out the flesh and divide it into four containers.

Cook 1 lb of ground turkey on the stove top until no longer pink. Divide into the four containers.

Add 1/3 cup spaghetti squash to each container with 1 tablespoon parmesan cheese.

Store in fridge for up to 4 days. When ready to eat, heat in the microwave for 2-3 minutes.

How long is spaghetti squash good for?

Learn how to cook spaghetti squash in the microwave or oven for a fabulous alternative to pasta without any spiralizers or gadgets!  Simply cook the squash and watch the flesh pull out in long spaghetti-like strings.  You can use spaghetti squash as a grain-free or low-carb substitute for any pasta or create spaghetti squash boats topped with your favorite sauces/toppings. Any way you serve it, spaghetti squash is DELICIOUS! 

top view of baked spaghetti squash with a fork in the strands

SPAGHETTI SQUASH

The first time I served Patrick spaghetti squash, he was floored. He was fascinating that the squash naturally shredded into long strands and he was shocked about how much he loved it.

“I finally get the hype about spaghetti squash.”  And we’ve been making it almost every week ever since. So with a few spaghetti squash recipes coming your way, I wanted to make sure you “get the hype” about spaghetti squash as well as how to select it, cut it and cook it.

While spaghetti squash doesn’t exactly taste like silky spaghetti, spaghetti squash is hearty, twirlable and fabulous.   It can be baked, microwaved, and steamed for an easy hands-off nutritious alternative.  Roasted spaghetti squash offers a deep caramelized flavor and microwaved spaghetti squash can be on your table in minutes – so there is always a reason for spaghetti squash!

WHAT IS SPAGHETTI SQUASH?

So, what exactly is spaghetti squash?  Spaghetti squash is a big, yellow, oval shaped vegetable.  It contains large seeds at its core surrounded by solid flesh, much like other squash. 

What distinguishes spaghetti squash from other squash varieties is the flesh of cooked spaghetti squash comes out in long ribbons that look like spaghetti simply by pulling them with a fork.

showing how to cook spaghetti squash in oven cut in half

WHAT DOES SPAGHETTI SQUASH TASTE LIKE?

The strands of spaghetti squash are quite mild and neutral in taste unlike the sweet, earthy flavors of butternut and acorn squash which makes spaghetti squash the perfect blank canvas for anything your belly dreams up. 

The texture and size of spaghetti squash strands is similar to angel hair pasta.  The strands are tender and slightly chewy but not as silky as spaghetti, yet still delightfully satisfying in their own right.

IS EATING SPAGHETTI SQUASH GOOD FOR YOU?

You can consume spaghetti squash guilt free because it is a nutritious powerhouse!  It is low in fat, carbohydrates, and salt but high in beta-carotene, folate and more. 

According to the USDA National Nutrient Database, every one cup serving of spaghetti squash contains: 42 calories, 0.4 grams of fat, 10 grams carbohydrates, and 2.2 grams of fiber as well as calcium, iron, magnesium, potassium, folate, niacin, thiamin, riboflavin, and vitamins A, B, C, D, E and K.

WHEN IS SPAGHETTI SQUASH IN SEASON?

Spaghetti Squash is a winter squash harvested in the early Fall.  It keeps well for several months, so it is readily available in the winter and Spring.

Summer is really the only time it is not “in season” and even then, some markets will carry it, just with a higher price tag.

showing how to cook spaghetti squash by removing two roasted spaghetti squash halves from the oven

HOW TO CHOOSE SPAGHETTI SQUASH

Not just any squash will magically transform into spaghetti-like strands when cooked, you need Spaghetti Squash! Spaghetti Squash is easy to find in the produce section of your grocery store. 

Look for medium sized spaghetti squash that feels firm and heavy for its size.  A few scratches are okay but avoid spaghetti squash with any soft spots or cracks. 

HOW LONG DOES RAW SPAGHETTI SQUASH LAST?

I like to purchase a few spaghetti squashes at a time because they keep very well for an extended period of time. 

Whole raw spaghetti squash can be stored for up to two months in a cool (55 to 60 degrees Fahrenheit), dry location such as the pantry.

Whole raw spaghetti squash also keeps well in the refrigerator although it spoils more quickly than in a cool, dry place mentioned above. Refrigeration is ideal for warmer times of the year.  Spaghetti squash will keep in the refrigerator for one to two weeks.  Spaghetti squash without any blemishes will keep closer to two weeks.  Make sure you use your squash before any of the blemishes start to soften.

DOES SPAGHETTI SQUASH GO BAD?

Although spaghetti squash stores well for a long period of time, it can go bad.  Once you slice open our spaghetti squash, it should be firm and brightly colored.  If it the color is extremely dull or if the flesh is spotty, mushy or dry to the point it is pulling away from the skin, then toss it.

a roasted spaghetti squash half on a baking sheet garnished with Parmesan and parsley

HOW TO CUT SPAGHETTI SQUASH

In both the Microwaved Spaghetti Squash recipe and the Roasted Spaghetti squash recipe, we are going to cut the spaghetti cross down the middle lengthwise – from stem to bottom.

Some recipes call for cutting spaghetti squash across the middle into rings, arguing this creates longer spaghetti squash strands. This may be true (I only notice a slight difference), but I prefer more manageable strands anyway that don’t have to be cut.

In addition, slicing the squash is by FAR the most time consuming, difficult part of the entire process, so I don’t think slicing multiple rings is worth the effort.  Instead – one nice long cut and you’re done!

Sharp knife:  To slice the spaghetti squash, make sure you use a sharp chef’s knife.  You will want to sharpen your knife just before slicing.

Stable surface:  Place your spaghetti squash on a stable surface.  You don’t want your surface moving while handle a sharp knife.

Hand placement:  NEVER place a hand in the path of your knife.  Instead, you can use a hand towel to stabilize the squash on the opposite side.

Cut on its side: Place the squash on its side. Slice from the center near the top stem (don’t try and cut through the stem) down through the bottom. Now just pull each part in half and the force will break the stem apart.  You don’t want to try and cut through the stem at this angle because you won’t have enough leverage and the knife is likely to slip.

HOW DO YOU SOFTEN SPAGHETTI SQUASH?

I find some spaghetti squash slices easier than others.  If I’m having a hard time slicing my squash, then I will use the help of the microwave. A few minutes in the microwave softens the skin just enough so it is manageable to slice.

To soften squash in the microwave:

First, poke the squash a few times all over with a fork otherwise it will explode.

Next, use a sharp knife to cut slits all around the squash where you want to slice the squash in half later. 

Microwave the squash for 3-5 minutes depending on the size of your squash.  Don’t microwave any longer or the steam will build up inside and it is likely to explode.

Cool slightly before slicing.

Now your spaghetti squash should be much easier to cut in half!

showing how to cook spaghetti squash with a top view of a roasted spaghetti squash

WHAT IS THE EASIEST WAY TO CUT A SPAGHETTI SQUASH?

Now that you already know how to cut spaghetti squash, want to know the EASIEST way?  Ask the manager of the produce section to cut it in half for you! 

This option comes in handy if you are cooking your squash in the next couple of days.  Simply cover the cut sides with plastic wrap and store them in the refrigerator.

SHOULD I COOK MY SPAGHETTI SQUASH IN THE OVEN OR MICROWAVE?

My favorite way to cook spaghetti squash is in the oven.  You can’t beat the microwave for speed, but you can’t beat the oven for flavor.

Roasted spaghetti squash halves are first brushed with olive oil, salt and pepper then roasted until the strands are stringy tender and the edges are golden with sweet, nutty caramelization.  The microwave skips the seasonings, olive oil and caramelization.

Cooking spaghetti squash in the oven also reduces the amount of moisture in the squash instead of adding to it.  So, if you have the time, always go for roasted spaghetti squash!

HOW TO COOK SPAGHETTI SQUASH IN THE OVEN

CUT SQUASH

Slice your squash in half lengthwise so you have a greater roasting surface area.  This is the most difficult part of making spaghetti squash, but with a sharp chef’s knife, a little elbow grease and some determination, you’ll emerge a winner every time. After a few times, you won’t even bat an eye. See post heading on how to cut spaghetti squash.

REMOVE SEEDS

Use a large spoon to get the job done quickly.  I actually use an avocado scooper (thanks Becca!) because it is slightly sharper and larger than a spoon.

Weight Loss Recipe - Spaghetti Squash and Ground Turkey

Once you’ve removed the seeds, don’t toss them!  You can roast them with any of your favorite seasonings for a crunchy snack. 

showing how to cook spaghetti squash by scooping out the seeds before cooking

DRIZZLE WITH OIL

Drizzle the cut sides of the squash with olive oil.  You can either drizzle the olive oil on and brush on or just use your hands. 

showing how to cook spaghetti squash by brushing the squash with olive oil

SEASON

Season with freshly cracked salt and pepper or ANY seasonings of your choice!

showing how to cook spaghetti squash by seasoning with salt and pepper before roasting

ROAST

Flip the squash cut-side down on a rimmed baking sheet.  I line my baking sheet first with parchment paper for easy cleanup but that is optional. 

If you are feeling fancy, sneak a few sprigs of fresh herbs into the cavity of each spaghetti squash.  You can use rosemary, thyme, sage, and mint, etc.

By baking the spaghetti squash halves cut-side-down, more surface area comes in contact with the hot baking sheet which promotes the caramelization of the edges and color = flavor.  It also makes any excess moisture fall down from the squash instead of pooling in the middle. 

showing how to cook spaghetti squish by placing squash halves cut side down on a baking sheet

HOW LONG TO COOK SPAGHETTI SQUASH?

The exact roasting time will depend on the size of your squash, the real temperature of your oven and how al-dente you like your spaghetti strands.

Roast the squash for 30 to 45 minutes at 400 degrees F.  A two-pound squash will take closer to 30 minutes while a three-pound squash will take closer to 45 minutes.  Regardless of the size, check the squash after 30 minutes to gauge cooking time.

top view of half of a roasted spaghetti squash

HOW TO TELL WHEN THE SQUASH IS DONE

The spaghetti squash is done when you can easily insert a knife into the skin.  If you aren’t sure if the squash is done, pull it out of the oven, flip a half over and drag a fork across the center.  If the strands easily pull away, the squash is done.  If not, continue to roast, checking every 5-10 minutes. 

You don’t want to roast your squash too long because this can lead to soggy or mushy “spaghetti” instead of al dente.   

SHRED SQUASH

Remove spaghetti squash from the oven and let it cool slightly.  Once it’s cool enough to handle (or use an oven mitt) use a fork to scrape the strands away from the shell.  I like to start from the outside and work my way in, scarping back and forth across the squash to separate the strands and create “spaghetti!”

showing how to cook spaghetti squash in oven cut in half by shredding the spaghetti squash

HOW TO COOK SPAGHETTI SQUASH IN THE MICROWAVE

Although I love the nutty caramelization of roasted squash, microwaved squash halves can’t be beat for speed and convenience.  

Microwaved spaghetti squash halves are one of the quickest sided dishes because all you have to do is cut and cook – you don’t even have to peel them first and you can serve them right in their shell!

Microwaving the squash halves essentially steams the flesh, creating al-dente spaghetti strands.

TO COOK SPAGHETTI SQUASH HALVES IN THE MICROWAVE:

Slice the spaghetti squash in half and scoop out the seeds just like you did in the oven roasting method. 

Place spaghetti squash halves cut side down in a 9×13 baking dish.

Pour water into baking dish until it reaches 1-inch up the sides.

Microwave on high for 12 minutes, check for doneness, then continue to microwave at 2-minute increments, until the skin can be easily pierced with a knife.

Once cool enough to handle, pull squash away from the shell with a fork and serve as desired.

showing how to cook spaghetti squash in the microwave by placing two spaghetti squash halves cut side down in water in a pan

Pour water into baking dish until it reaches 1-inch up the sides.

Microwave on high for 12 minutes, check for doneness, then continue to microwave at 2-minute increments, until the skin can be easily pierced with a knife.

Once cool enough to handle, pull squash away from the shell with a fork and serve as desired.

showing how to cook spaghetti squash halves in the microwave by shredding the squash with a fork

WHAT DO YOU EAT WITH SPAGHETTI SQUASH?

Spaghetti Squash is a delightful replacement for any dish served with pasta. 

You can either scoop out the strands of the spaghetti squash and serve them with various meats, vegetable and/or sauces much like you would spaghetti OR leave the squash in the shell and serve the halves as spaghetti squash boats topped various meats, vegetable and/or sauces.

RECIPES TO SUBSTITUTE IN SPAGHETTI SQUASH:

Pad Thai

Spaghetti Bolognese

Marinara (or better yet, make it veggie marinara!)

Healthy Alfredo sauce

Sun Dried Tomato Basil Shrimp Pasta

Margherita Pasta

Caprese Chicken Pasta

Cajun Chicken Pasta

Chicken Stroganoff

Lemon Chicken Pasta with Roasted Vegetables

Lemon Garlic Shrimp Fettuccine

Sun-Dried Tomato Fettuccine Alfredo

Sesame Noodles

Spaghetti squash also pairs particularly beautifully with Parmesan, garlic and tomatoes.  I often just roast some tomatoes tossed in olive oil, salt, pepper and garlic and pile them on top of the roasted spaghetti squash with a drizzle of balsamic.

Spaghetti squash also pairs well with basil, thyme (any Italian seasonings), carrots, bell peppers, and mushrooms.  Here are a few more ideas:

showing how to cook spaghetti squash for spaghetti by shredding cooked spaghetti squash with a fork

SIMPLE SPAGHETTI SQUASH PAIRINGS

Butter, salt, pepper, parmesan, lemon juice

Butter, cinnamon, cayenne

Pesto, parmesan, salt, pepper

Roasted tomatoes, olive oil, garlic, salt, pepper

Curry powder, cilantro and peanuts

Shrimp scampi (with roasted tomatoes and asparagus)

Roasted Shrimp and asparagus

Sausage and peppers

Turkey taco meat or chipotle chicken with enchilada sauce

Greek chicken, feta, slivered almonds, tzatziki

Black bean slaw with avocados

HOW LONG DOES SPAGHETTI SQUASH LAST?

Cooked spaghetti squash should be stored in an airtight container in the refrigerator.  When stored correctly, it is good for 5-7 days. 

CAN I COOK SPAGHETTI SQUASH AHEAD OF TIME?

Absolutely!  You can cook the spaghetti squash according to your favorite method, shred, cool and store the strands in an airtight container for up to 7 days. 

IS SPAGHETTI SQUASH GOOD REHEATED?

Yes!  Spaghetti squash reheats beautifully unlike spaghetti which can stick together.  You can reheat your spaghetti squash in either the microwave or on the stove.  The microwave makes for convenient meal-prep lunches or dinners.

Microwave:  add spaghetti squash to a microwave safe container along with a drizzle of olive oil or butter (optional), or your favorite topping.  Microwave for 60 seconds, stir then heat at 15 second intervals as needed.

Stove: add spaghetti squash to a saucepan with a splash of water and cook on medium-low until warmed through, about five minutes. 

up close of roasted spaghetti squash with a fork in the center

CAN YOU FREEZE SPAGHETTI SQUASH AFTER IT’S COOKED?

Yes!  Freezing cooked spaghetti squash is a great option 1) to ensure it doesn’t go bad, 2) so you can always have it on hand, and 3) to stock up for summer months.

TO FREEZE COOKED SPAGHETTI SQUASH:

Place the strands of spaghetti squash in a colander.

Set the colander on top of a large mixing bowl to catch any water.

*Do NOT skip this step* Cover with plastic wrap and store it in the refrigerator overnight. Draining the squash of any excess moisture is crucial otherwise it will be soggy and mushy when you defrost it. 

Transfer strands to a freezer bag OR portion into several separate bags for individual portions.

Press out excess air to prevent freezer burn, seal and label.

Freeze for up to eight months.

HOW DO YOU REHEAT FROZEN SPAGHETTI SQUASH?

You can either thaw your spaghetti squash and reheat it in the microwave or on the stove (see section on reheating) or you can heat the squash from frozen.  I prefer to reheat from thawed because the squash reheats more evenly, but if you are short on time or forget to thaw your squash, don’t let that stop you!

CAN I EAT SPAGHETTI SQUASH SEEDS?

Yes!  If you love pumpkin seeds, you will love spaghetti squash seeds!   They are delicious tossed with just olive oil, salt and pepper or you can season them with anything you can dream up from cinnamon to cayenne, to cumin, to curry, to coriander.

HOW TO ROAST SPAGHETTI SQUASH SEEDS

Preheat oven to 300 degrees F.

After you scoop out the seeds, remove as much pulp as you can then place the rest of the seeds in a bowl of water. Loosen any remaining pulp under water. The seeds will float, and the pulp will sink.

Pat the seeds very dry and add to a lightly greased, foil lined baking sheet.

Toss seeds with some olive oil, salt, pepper and/or seasonings of choice. Spread seeds out in a single layer.

Roast at 300 degrees F for 15 minutes, stir and continue to roast an additional 10 tot 15 minutes.

How do you eat cooked spaghetti squash?

A couple of weeks ago while I was filming an Instagram story, I talked about and briefly showed my favorite way to eat spaghetti squash. A lot of the time across social media you see people filling and overflowing these beautiful boats with cheese, meats, and other things essentially making what was once healthy into something that’s well not so healthy. Don’t get me wrong, I love filling my spaghetti squashes up like the rest of them, granted with better ingredients and vegan at that but my true favorite way is very simple: garlic, vegan butter, extra virgin olive oil and some seasonings. That’s it. It’s light, it’s flavorful, and you feel like you’re eating pasta in garlic and butter sauce, no joke. And since I’m pregnant one of my cravings has been pasta in butter and oil with a ton of garlic. This has been my go to recipe.

My Favorite Way To Eat Spaghetti Squash - Using garlic, olive oil and vegan butter, it's one of the easiest most delicious ways to enjoy this vegetable. NeuroticMommy.com #squash #spaghetti #lowcarb 

Cutting open a raw spaghetti squash can be dangerous. Some people I know don’t cut it open before hand, they just pop the entire thing in the oven and when it’s cooked, that’s when they cut it open and remove the seeds and proceed with their meal. That’s a smart way to do it if you’re not comfortable cutting it raw. I have my husband do it because he’s good at handling that kind of thing and I just know with my clumsy ass I’ll probs hurt myself.

Is spaghetti squash fattening?

My Favorite Way To Eat Spaghetti Squash - Using garlic, olive oil and vegan butter, it's one of the easiest most delicious ways to enjoy this vegetable. NeuroticMommy.com #squash #spaghetti #lowcarb 

What I encourage you not to do is microwave it. Ugh, you don’t know how it really twists my pickle when I see “health” gurus microwave vegetables. You might as well throw that vegetable away because you just removed anything and everything that was healthy in it, even if it’s only 5 minutes. You ever wonder why people say “nuc it”? Nuc is short for nuclear meaning atomic, think radiation on extreme levels. It’s another reason why they tell pregnant woman not to stand in front of a microwave because of all the radiation it exudes. Why would anyone, let alone pregnant woman want to be exposed to that? And why would any one want to destroy their healthy food with it is beyond me. So please take my advice, if you don’t want to cut it while it’s raw just poke holes on the outside with a fork, cook it whole, then cut it open when it’s tender and remove the seeds. Nothing will happen if you cook it this way.

You can see my hubs in action in this easy video tutorial:

I eat an entire spaghetti squash by myself. I like to pair it with a side salad or another veggie like broccoli. When comparing regular spaghetti or any other type of pasta to spaghetti squash the difference is uncanny.  A lot of pastas are refined and unhealthy providing your body with little to really no nutrients. Spaghetti squash on the other hand comes loaded with essentials vitamins and minerals, and if you’re gluten-free it’s a great alternative.

Think B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function and folate. (healthy baby)

My Favorite Way To Eat Spaghetti Squash - Using garlic, olive oil and vegan butter, it's one of the easiest most delicious ways to enjoy this vegetable. NeuroticMommy.com #squash #spaghetti #lowcarb 

Feel free so prepare this anyway you’d like, sometimes I even do a little marinara sauce if I’m in the mood and I top it with a little vegan mozzarella. You cannot go wrong with adding more vegetables, I feel the more the merrier. I like to cook it on 350°F for 45-50 minutes. You want the inside nice and tender not hard.

My Favorite Way To Eat Spaghetti Squash - Using garlic, olive oil and vegan butter, it's one of the easiest most delicious ways to enjoy this vegetable. NeuroticMommy.com #squash #spaghetti #lowcarb 

Don’t be afraid to go heavy on the seasonings too. I love it extra garlicky and extra buttery. The butter I use is from Earths Balance and it basically tastes just like butter. It’s my favorite.

And if by some weird and odd chance you have leftovers, just pack them up in an air tight container and put them in the fridge. You can either reheat them or just eat them cold, either way they’re still bomb delicious.

*This post contains amazon affiliate links*

PRINT RECIPE

 YIELD: 1 SPAGHETTI SQUASH

MY FAVORITE WAY TO EAT SPAGHETTI SQUASH

 PREP TIME: 5 MINS COOK TIME: 45 MINS TOTAL TIME: 50 MINS

Using garlic, olive oil and vegan butter, it's one of the easiest most delicious ways to enjoy this vegetable.

INGREDIENTS:

1 spaghetti squash

1 tbsp extra virgin olive oil

1 1/2 tbsp onion powder

1 1/2 tbsp garlic powder

1 1/2 tbsp parsley

salt/pepper to taste

2 tbsp vegan butter

Shop Recipe

Powered by

Chicory logo

DIRECTIONS:

Preheat oven to 350° and line baking sheet with parchment paper.

Cut squash length wise and remove the seeds. (See notes for alternative ways to open)

Using a fork, poke holes on the outside rind or skin.

Pour oil over both sides of squash and rub it in with your hands.

Season with all the above ingredients (add more or less to your liking).

Bake for 45-50 minutes. Once done remove from oven and when easy enough to touch, shred the insides with a fork.

Add butter on top of cooked spaghetti squash and sprinkle with a little more parsley if desired, serve and enjoy!

Is there any sugar in spaghetti squash?

One cup of spaghetti squash has 40 calories, 10 grams of carbohydrates, and 4 grams of sugar. Spaghetti squash is fat free and one cup provides 2 grams of fiber making it a great alternative to noodles and rice. Try our recipe for Spaghetti Squash with Herbs. Add chicken or white beans to make it a meal.

What does squash do for your body?

Every so often, the world brings squash to the center of our attention. If you live in the US, it’s hard to avoid “pumpkin-spice” mania during the winter holiday season. A stroll in a farmers market in the fall will bring you face to face with gourds of all shapes, sizes, colors, and textures. And for a backyard gardener, late summer is the time when we desperately search for recipes to handle the bonanza of zucchini that we can’t even give away.

While pumpkins, zucchini, and decorative gourds capture our imagination, they represent a tiny fraction of the world of squash. There are over 100 varieties of squash, comprising two main categories: summer and winter. Winter squash are further divided into edible and inedible, with the latter serving both decorative and functional purposes. Of course, if you’re unfamiliar with the wide variety of winter squash, you might be missing out on some of the most delicious and nutritious foods simply because you mistake them for table ornaments. Let’s dive into these versatile veggies and examine some of the health benefits of squash.

Where Did Squash Originate?

Frying acorn squash

iStock.com/DebbiSmirnoff

The word “squash” comes from the Narragansett Native American word askutasquash, which means “eaten raw or uncooked.” This is because there are many kinds of squash, such as zucchini, that could safely be consumed without cooking. But whether eaten raw or cooked, the flesh and seeds provided carbohydrates, healthy fats, and a rich source of micronutrients. The hard-rinded winter squash could also be hollowed out and dried, and then used to transport water or other food.

The first wild squash appeared in Mexico around 100,000 years ago. And they have been cultivated for more than 8,000 years, making them one of the world’s oldest domesticated crops. Wild varieties spread north to what is now the central United States, and as far south as Argentina. About 20 species of wild squash grow in this range, which encompasses temperate and tropical regions. All squash are members of the Cucurbitaceae family of the genus Cucurbita.

From five of these species (in case you’re training for Jeopardy’s “Agriculture Trivia” category) — C. argyrosperma, C. ficfolia, C. maxima, C. moscha and C. pepo — came the hundred-plus varieties we enjoy today. You can find tan, orange, green, blue, yellow, and white squash — solid colored and with stripes.

Squash Types

The basic kinds of squash are known as summer and winter squash. Summer squash tend to be smaller (although if you grow zucchini and forget to harvest for a couple of days, be prepared for fruit the size of toddler’s legs!) and are eaten before the rinds and seeds begin to harden. Winter squash take longer to grow, are less symmetrical, and have hardened rinds that are either smooth or rough-textured.

Pumpkins are the most famous type of winter squash. Most pumpkins are bred for decorative (hello jack o’lanterns!) rather than edible purposes. But, of course, you can make wonderful pumpkin pies, breads, soups, and other hearty fall delicacies from these big, orange winter vegetables. Surprisingly, most canned “pumpkin” isn’t pumpkin at all, but other varieties of winter squash such as Delicious and Boston Marrow.

Gourds are winter squash grown primarily for decorative and storage purposes, as they have hard shells and unpalatable or even inedible flesh. Gourds make lovely birdhouses, bowls, and percussion instruments.

Here are some of the most popular edible squash varieties:

Winter Squash

Winter squash and gourds

iStock.com/Yulia Gusterina

Spaghetti squash

These are yellow, oblong squash whose flesh form into spaghetti-like strands when cooked. They’re great as a pasta substitute, baked and topped with tomato sauce and plant-based parmesan, or halved and roasted to give them a nuttier taste.

Butternut squash

These are the longevity all-stars of the squash world. After harvesting, store them in a cool, dark place that has just the right amount of humidity, and they’ll overwinter like champs, lasting 3-6 months or even longer. You can peel, cube, and steam the flesh to make creamy and rich soups and stews. Or slice and roast them with herbs to enjoy butternut squash rings.

Acorn squash

These are, as you might have surmised, shaped like giant green acorns. Small enough to be the centerpiece of a meal for two, acorn squash is awesome baked or roasted. They have a sweet note that can be enhanced by drizzling some cinnamon and maple syrup over the flesh before cooking.

Sugar pumpkins

These are just smallish versions of the classic orange pumpkin. If you’ve ever carved a large orange pumpkin, you know that the flesh can be bland, hard, and fibrous — three adjectives rarely used by admiring chefs. Sugar pumpkins have softer, sweeter flesh that cooks well and offers a lot of flavor and color to holiday dishes.

Carnival squash

Carnival squash is a variety of the adorably-named dumpling squash clan. If you can get a carnival to grow in your garden, prepare for an inundation of fruit. They’re roundish with lovely markings and are great baked, steamed, sliced on the grill, or stuffed.

Banana squash

These are given the heroic name Cucurbita maxima, are related to pumpkins and have absolutely nothing in common with bananas except perhaps a vague resemblance in shape. You can slice them into rings or cubes, and use them as you’d use butternut or any other winter squash.

FIRST TIME Making and Tasting Spaghetti Squash + RECIPE!

Summer Squash

Basket of fresh summer squash

iStock.com/CherylCasey

Zucchini

Zucchini are long, green summer squash that can range in size from that of a small banana to Popeye’s forearm. They’re all the same plant. The only difference in the size of the fruit is how long they spend on the vine. Given enough sun and rain, and decent soil, a zucchini fruit can grow freakishly large if the gardener isn’t checking daily. Zucchini is really versatile. You can eat them raw (spiralized, they become zoodles, which, thankfully, isn’t also the name of a dog breed), sauteed with basil, stuffed in boat form, breaded and air-fried, grilled in a pan, or pureed in a soup.

Yellow squash

These are zucchini’s yellow cousins. Same shape, similar taste, and similar culinary uses. If you have access to both zucchini and yellow squash, combining them in a dish adds a splash of color that can turn ordinary into festive.

Crookneck squash

These are yellow squash that have thin handles, and look a little like maracas. Prepare them like other summer squash: sauteed, steamed for salads, and in casseroles, as well as in soups and stews, or throw them on a summer grill.

Calabacitas

Spanish for “little squash,” and also known as Mexican squash, Calabacitas come in two shapes: the slender zucchini and the roly-poly round squash. Use it as you would any other summer squash.

Squash Nutrition

Zucchini and patty pan squash have lots of health benefits

iStock.com/pushenok

While each squash variety boasts a slightly different nutritional profile, they share several strong health benefits. Squash are good sources of vitamin A, C, and B vitamins; they’re high in antioxidants; and they’re rich in minerals such as potassium, magnesium, and manganese. And, of course, as whole plant foods, they’re also rich in fiber and water, making them both hydrating and good for the gut.

Health Benefits of Squash

A child picks out a zucchini 

iStock.com/martinedoucet

Squash are high in antioxidants, particularly beta-carotene, vitamin C, and polyphenols. These nutrients help our bodies fight a number of chronic diseases, including type 2 diabetes, cardiovascular disease, and certain cancers. Higher circulating levels of beta-carotene, in particular, have been shown to reduce all-cause mortality.

1. Good for Your Eyes

Eating squash regularly can keep your vision keen too. The beta-carotene and lutein in squash, as well as vitamin C and other antioxidants and anti-inflammatories, are good for the eyes and can help prevent cataracts and macular degeneration.

2. Good for Your Heart

Squash can keep your heart ticking through their abundant supply of carotenoids, which can help lower blood pressure, reduce inflammation, and downregulate the expression of specific genes linked to heart disease. A 2016 analysis of a data set from rural China in the 1980s found that the more fruits and vegetables people ate, the more they were protected from heart disease, as well as gastric cancer and stroke. And yellow and orange squash, in particular, were linked to avoidance of these diseases.

3. Good for Balancing Blood Sugar

Banana squash have traditionally been used as hypoglycemic treatments in northwest Iran as well as China and Mexico. Researchers in Iran tested the power of banana squash to control blood glucose in critically ill diabetic patients. They gave the patients twice-daily doses of powdered banana squash for three days and measured blood glucose and the amount of insulin each patient required. Within 72 hours, the patients’ average blood glucose had dropped from 215 to 178 mg/dl, while insulin requirements decreased around 20%. The study, published in 2018, concluded that the powdered banana squash was a “fast and effective” treatment for critically ill diabetic patients.

4. Good for Your Hair and Skin

Squash should also be on the menu if you want healthy hair and skin. Several compounds found in squash, most notably beta-carotene, are associated with a healthy dermal (skin) microbiome.

5. Cancer-Fighting Compounds

The health benefits of squash varieties like zucchini are myriad: they contain many bioactive compounds that fight cancer. And they do it in multiple ways: from combatting genotoxins (toxic agents that damage DNA molecules and cause mutations and tumors) and cytotoxins (compounds that damage all cells, pretty much indiscriminately), to triggering programmed cell death in damaged cells that might otherwise turn cancerous (a process known as apoptosis).

GMO Squash

Summer squash in the produce section of grocery store

iStock.com/Hispanolistic

Despite the myriad health benefits of some squash, some of the zucchini and yellow squash grown in the US are genetically modified. GMO squash accounted for about 12% of summer squash sold in the US in 2005, and in some rare good news for skeptics of GMO agriculture, that number appears to be dropping. In 2017, the US Department of Agriculture estimated that American farmers grew about 2,500 acres of genetically modified or otherwise bioengineered summer squash, out of a total harvest of 37,000 acres. The varieties to look out for include green zucchini, yellow straight-neck, and yellow crookneck squash. While not typically awash in pesticides, summer squash has nevertheless made it onto the Environmental Working Group’s 2020 Shopper’s Guide to Pesticides in Produce.

Winter squash may also be sprayed with pesticides, so it’s best to buy your squash organically grown whenever possible. Ideally, you might be able to get your zucchinis and butternuts from a small farm, local CSA, or farmers market. Or even better — grow them yourself.

How to Grow Squash

Both summer and winter squash are among the easiest foods to grow, and both produce prolifically. Chances are, you’ll end up giving away a lot of summer squash, and need a fair amount of storage space for winter squash. Want to know how to grow squash? Click here for some tips.

How to Choose & Store Squash

Guy picking out a winter squash in grocery store

iStock.com/DragonImages

Whether you’re growing or buying zucchini or yellow squash, look for fruits around six to eight inches long. If you’re getting a scalloped variety such as patty pan, you want them three to six inches in diameter. If the skin is too hard to be marked by a thumbnail, it’s too old to use and should be composted or thrown away. You should store summer squash in the vegetable crisper of the refrigerator for no more than four days (check out the cooking suggestions and recipes below for lots of inspiration to use them quickly). You can also freeze summer squash for use in breads and soups. Remove the peel, cut them into slices or cubes, and drop in boiling water for three minutes — followed by three minutes in ice water. Drain the squash, and pack it in freezer-friendly containers for later use.

When selecting winter squash, look for fruits without soft spots, bruises, or mold. Choose one that feels heavy for its size. Don’t worry about little bumps or discolorations of the rind, these are normal. Winter squash lasts far longer than summer squash: up to 3 months at room temperature, and twice that or more in a cellar, or another environment that’s dark, dry, ventilated, and cool (50-55 degrees Fahrenheit). Don’t wrap the squash in plastic, as they need to breathe. Once you cut into a winter squash, don’t store it open in the fridge, unless you can put it in a crisper drawer or paper bag to prevent it from drying out.

Best Ways to Prepare Squash

Cutting butternut squash, which is full of health benefits

iStock.com/KucherAV

Squash is incredibly healthy and versatile and goes well in lots of dishes — and with many different cooking methods. You can bake, roast, or steam winter or summer squash, or water saute it with herbs to bring out its nutty flavor. Summer squash is also great on the grill. Winter squash can grill as well, but it’s better to steam it first so the outside doesn’t scorch before the inside is cooked.

Squash can flavor, bulk up, and provide texture and variety in soups and stews. You can leave it in chunks, or puree it. If you have picky eaters to feed, you can hide healthy squash in homemade tomato sauces. Fresh summer squash, raw or steamed, is a great addition to salads. And baked winter squash cubes can provide intense flavor, chewiness, and even some crunch to a hearty winter salad. Summer squashes can balance out the notes of eggplant and tomato in ratatouille, making it acceptable to less adventurous palates. Butternut squash and zucchini both work well as a pasta too if you put them through a spiralizer. Winter squash can be pureed and used in baked goods and pies, just as you’d use a can of pumpkin pie filling.

When it comes to squash, there’s practically no end to the ways you can prepare and enjoy this wonderful, prolific, and beautiful food. For immediate inspiration, and to reap the health benefits of squash, here are three recipes to get you started.

3 Healthy Squash Recipes

Slicing yellow squash for healthy recipe

iStock.com/Nature, food, landscape, travel

Now that you have a whole new appreciation for squash, in all its versatile and nutrient-dense beauty, it’s time to eat some! It can be enjoyed baked, grilled, steamed, or even (for summer squash) raw. It can also be combined with lots of other ingredients because of its neutral flavor. Use it often, and especially in these Food Revolution Network recipes. Let us know how you love to enjoy squash!

Raw Zucchini Cannelloni

Raw zucchini cannelloni

Want to impress your guests? This is the simplest appetizer recipe once your Herbed Cashew Cheese is prepared (which is also super easy!). But it’ll look and taste like it took you days to make!

Southwest Veggie Burgers

Southwest veggie burger on leaf lettuce

These Southwest Veggie Burgers are a great example of how you can sneak vegetables into any picky eater’s diet. Even though neither they nor you will notice the squash, it’s playing an essential binding role with its fiber and moisture – not to mention the nutrients it brings to the table!

Cheesy Squash Casserole

Cheesy squash casserole on plate

There’s no hiding it, squash is the star of the show here — and for good reason! It makes a delicious casserole combined with other vegetables, cashew cheese, and fresh herbs. Enjoy it with summer squash during the spring and summer and butternut squash during the fall and winter.

The Wonders of Squash

Young girl holding zucchini and looking at butterfly

iStock.com/ElenaTaurus

Squash is a key player in many culinary traditions around the world — and an easy-to-grow nutritional superstar. With so many different varieties of both summer and winter squash, there’s no shortage of ways to enjoy adding more squash to your diet. In addition to being delicious, squash is rich in vitamins and phytonutrients that are good for your eyes, your heart, and your cells. It’s also relatively easy to grow, providing a rich source of nourishment for minimal time and monetary investment. Experiment with different types of squash, and give these recipes a try!

Tell us in the comments

What’s your favorite kind of squash?

What’s your favorite way to prepare summer squash? Winter squash?

How will you use squash for your health?

Is spaghetti squash carbs or protein?

Spaghetti Squash Nutrition Facts

Health Benefits of Spaghetti Squash

Spaghetti Squash Preparation and Useful Tips

Alternatives to Spaghetti Squash

How to Replace Pasta With Spaghetti Squash

Spaghetti squash is part of the winter squash family (known as Curcurbitaceae) along with butternut, Hubbard and turban squash.

VIDEO OF THE DAY

It's typically large, yellow-skinned and oblong-shaped with a light-colored flesh that pulls away in strands that resemble spaghetti when cooked (hence, the veggie's name!).

Spaghetti squash is fairly neutral in flavor, has a tender and chewy texture and is often used as a swap out for pasta or grains. It can be roasted, steamed or even microwaved.

Not only is it low in calories and carbs, it also provides a range of vitamins and minerals, including B-complex vitamins, dietary fiber and manganese.

Read all about the nutritional value of spaghetti squash, calories in spaghetti squash and how to cook it below.

Spaghetti Squash Nutrition Facts

One cup of cooked spaghetti squash is equal to a standard serving. One cup of cooked spaghetti squash contains:

Nutrition and Weight Loss Feature - Spaghetti Squash

​Calories:​ 42

​Total fat:​ 0.4 g

​Cholesterol:​ 0 mg

​Sodium:​ 26 mg

​Total carbs:​ 10 g

​Dietary fiber:​ 2.2 g

​Sugar:​ 3.9 g

​Added sugar:​ 0 g

​Protein:​ 1 g

Spaghetti Squash Macros

​Total fat:​ One cup of cooked spaghetti squash has 0.4 grams of total fat, which includes 0.2 grams of polyunsaturated fat, 0 grams of monounsaturated fat, 0.1 grams of saturated fat and 0 grams of trans fat.

​Carbohydrates:​ One cup of cooked spaghetti squash has 10 grams of carbohydrates, which includes 2.2 grams of fiber and almost 4 grams of natural sugars.

​Protein:​ One cup of cooked spaghetti squash has 1 gram of protein.

Vitamins, Minerals and Other Micronutrients

​Vitamin B5:​ 11% Daily Value (DV)

​Vitamin B6:​ 9% DV

​Vitamin B3:​ 8% DV

​Manganese:​ 7% DV

​Vitamin A:​ 6% DV

​Copper:​ 6% DV

​Vitamin B1:​ 5% DV

​Magnesium:​ 4% DV

​Folate:​ 3% DV

​Zinc:​ 3% DV

​Potassium:​ 4% DV

Nutrition of Spaghetti Squash vs. Pasta

We won't claim that spaghetti squash tastes exactly the same as pasta, but it can be used as a healthy and low-carb alternative. Try subbing in the squash for spaghetti in your favorite noodle, whether that's a marinara-based dish or a veggie--packed stir fry.

Spaghetti Squash vs. Pasta

Spaghetti Squash (1 cup)

Spaghetti (2 ounces)

Calories

42

200

Fat

0.4 g

1 g

Carbohydrates

10 g

42 g

Fiber

2.2 g

3 g

Sugar

3.9 g

1 g

Protein

1

7 g

As you can see, regular spaghetti — while more caloric and carb-heavy per serving — contains more protein than spaghetti squash.

You'll want to add some lean protein to your squash dish (think beans, tofu or a nut-based sauce), along with some healthy fats, to round out the nutrition of your meal.

Tip

Because spaghetti squash's calorie count is low, feel free to add more than one cup to your plate. Eating more spaghetti squash will also increase the amount of nutrients (including fiber and B vitamins) you take in without contributing to weight gain. A win-win!

Health Benefits of Spaghetti Squash

Now that you know about spaghetti squash nutrition data, find out all about its health benefits.

1. Spaghetti Squash Is Linked to Weight Loss

Spaghetti squash has 2.2 grams of dietary fiber and only 42 calories per cup. Because of its neutral flavor and spaghetti-like appearance when cooked, it can easily replace actual pasta or grains. This is a simple way to simultaneously decrease overall calories and increase nutrients in a dish.

Dietary fiber is a major player in the weight-loss game. Increasing your intake to 30 grams per day has been shown to help with weight loss, according to an article in the February 2015 issue of ​Annals of Internal Medicine​.

The Academy of Nutrition and Dietetics encourages eating high-fiber plant foods, such as spaghetti squash, to help regulate body weight, finding that higher intakes of dietary fiber have been associated with lower body weights. Increased fiber intake can also help with weight loss or maintenance because it helps you feel fuller longer.

Are You Getting Enough Fiber?

Track your macros by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

2. Spaghetti Squash Contains B Vitamins

Another reason spaghetti squash is healthy is due to its B-complex vitamins, including pantothenic acid (B5), niacin (B3), thiamin (B1) and vitamin B6. If you eat more than the mere one-cup serving size, you'll get a good dose of B vitamins, which play a critical role in converting food into energy and overall metabolism regulation, per Harvard Health Publishing.

B vitamins are considered the "anti-stress" nutrient because of their role in adrenal function and metabolism. Niacin is essential for the overall health of the brain, skin and nervous system.

Thiamin is vital for muscle, brain and nerve function. A thiamin deficiency, known as beriberi, can cause mental confusion, high blood pressure and heart issues. Vitamin B6 is a key player in regulating appetite, mood and sleep.

3. Spaghetti Squash Is Tied to Building Strong Bones

Spaghetti squash contains more than nine minerals related to bone health, including manganese, copper, zinc, magnesium and calcium.

Manganese boosts bone metabolism, assisting in the prevention of osteoporosis. Copper and zinc help with bone formation and overall structure, according to American Bone Health.

The majority of magnesium in our body is found in our bones and functions intimately with calcium and phosphorous. Calcium is the most abundant mineral found in the body, with more than 99 percent of calcium being found in the teeth and bones, according to the Institute of Medicine.

Spaghetti Squash Health Risks

​Food Allergies:​ Spaghetti squash is generally regarded as safe for most people to consume.

​Drug Interactions:​ There are currently no known drug interactions. Be sure to discuss any medication and food interactions with your health professional.

Spaghetti Squash Preparation and Useful Tips

Homemade Cooked Spaghetti Squash Pasta

Roast your squash for about 30 minutes for an al dente bite similar to pasta and top with marinara sauce.

Image Credit: bhofack2/iStock/GettyImages

Spaghetti squash stores well so it can generally be found year-round, but hits peak season in the late summer and fall. Follow these tips to prepare and roast your spaghetti squash:

Choose a squash that is firm, heavy for its size and has a dull and hard rind.

Wash thoroughly under cold running water.

Cut squash in half lengthwise and remove seeds and fibrous material in the cavity.

Tip

Scoop out the seeds, dry them and roast them in the oven for a nutritious snack.

If the squash is particularly large and difficult to cut, place in the microwave for 2 to 3 minutes then try again. Microwave in one-minute intervals until you're able to cut squash.

Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper or aluminum foil.

Rub the inside of the squash with some oil and place cut-side down on the baking sheet.

Roast until flesh gets tender, approximately 30 to 45 minutes, depending on the size of the squash. It's done when you can pierce a fork easily and the flesh starts to pull away in spaghetti-like strands. For more "al dente" spaghetti squash, cook closer to 30 minutes; taste to make sure it's cooked to your preference!

Rake a fork across each half lengthwise to pull out the spaghetti squash in strands. Remove squash strings and place in a bowl.

Cooked spaghetti squash can be refrigerated in a container for up to one week or frozen up to three months.

Spaghetti squash can be used in a wide variety of dishes. Here are some quick serving ideas to get you started:

200 Calorie Spaghetti Bolognese! Low cal, low carbs, high protein for weight-loss - anabolic recipe

Toss with butter or olive oil and grated Parmesan or with your favorite pesto or pasta sauce.

Mix with marinara sauce, place back in the empty squash halves or a baking dish, top with mozzarella cheese and roast until warmed through and cheese is golden brown.

Mix with salsa and diced peppers and onions, place back in the empty squash halves or a baking dish, top with cheddar cheese and roast until warmed through and cheese is golden brown.

Mix spaghetti squash with chopped vegetables and your favorite vinaigrette dressing, and then top with cheese or toasted nuts and serve cold.

Spaghetti Squash Recipes

Cheesy Spaghetti Squash

Instant Pot Spaghetti Squash With Spicy Chicken Sausage and Mustard Greens

Paleo Roasted Spaghetti Squash

Alternatives to Spaghetti Squash

Spaghetti squash is good for you, but if you don't like including it in your diet, try summer squash and winter squash, which all have similar nutrient profiles.

Summer squash, or zucchini, can be spiralized into "zoodles" as an easy replacement for spaghetti squash in its "vegetable spaghetti" form.

How to Replace Pasta With Spaghetti Squash

Replacing your standard pasta with spaghetti squash isn't very complicated. All you need to do is scrape out your noodles from the squash, and prepare in the appropriate way depending what recipe you're using. Here's a basic step-by-step guide that you may need to tweak depending on what you're cooking.

Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with parchment paper or aluminum foil.

Rub the inside of the squash with some oil and place cut-side down on the baking sheet.

Roast until flesh gets tender, approximately 30 to 45 minutes, depending on the size of the squash. It's done when you can pierce a fork easily and the flesh starts to pull away in spaghetti-like strands. For more "al dente" spaghetti squash, cook closer to 30 minutes. You can always put the squash back in the oven if it's not soft enough for your liking.

Meanwhile, as the squash cooks in the oven, prepare your spaghetti sauce. You can cook up a homemade version or choose your favorite store-bought jarred sauce (make sure to read the ingredients list, checking to see if the sauce has added sugar).

When the squash is ready, carefully remove it from the oven. Allow it to slightly cool and, while protecting your hands from the heat, rake a fork across each half lengthwise to pull out the spaghetti squash in strands. Remove squash strings and place in a bowl.

Top the cooked strands with your heated sauce. Sprinkle parmesan or chopped basil on top and enjoy!

Is spaghetti squash starchy?

Does spaghetti squash count as a starchy or non-starchy vegetable? I counted it as my starchy today because I made it into little pancakes (spaghetti squash, egg, onion, coconut flour, salt), but I don't know if it really has enough calories and carbs to count as a starchy veg normally. Link to post.

 

Winter squash varieties contain good quantities of Vitamin A and Vitamin C. As a low-calorie food, spaghetti squash is also less likely to promote tooth decay than starchy or sweet foods.

 

Spaghetti Squash: Starchy?

There are two main types of vegetables—starchy and non-starchy. For this section, we are going to focus only on the non-starchy vegetables. Choosing non-starchy vegetables. Choose fresh, frozen and canned vegetables and vegetable juices without added sodium, fat or sugar.

 

Starchy vegetables like corn and peas might pack in more carbs than non-starchy vegetables, but they're also filled with important nutrients such as fiber.

 

But if you really feel the need for speed, consider cooking spaghetti squash in the microwave. You get the same noodly effect, and the squash is tender and pull-aparty in just 15 minutes or so. For microwave cooking, you do need to cut the squash in half.

 

Although in the squash family, spaghetti squash is not as starchy as other varieties. At only 42 calories per cup (compared to 220 calories per cup of spaghetti), this low-calorie swap can help keep your calories on track while boosting your veggie intake. Spaghetti squash has a neutral taste making it perfect for a wide variety of dishes.

 

Upon seeing that 1 cup of uncooked penne pasta has a whopping 352 calories – almost 12 times as many – it is common sense to substitute spaghetti squash for pasta whenever possible – to eliminate a ton of empty calories – not to mention all the fat-producing heavy starch!

 

Spaghetti Squash Nutrition Facts: Calories, Carbs, and Uses

Although we may tend to think of spaghetti squash as a starchy vegetable (about 90% of the total calories come from carbohydrates), a cup of cooked squash contains just 10 grams of carbs of which 2 are from fiber. This compares favorably to the 43 grams of carbs found in a cup of spaghetti pasta (of which 36 grams is from starch).

 

Butternut squash is sometimes referred to as a starchy vegetable, just like potatoes, because it contains higher amounts of carbs than, say, broccoli or cauliflower. One cup of cubed butter squash has 16 grams of carbs, while the same serving of chopped broccoli has 6 grams.

 

Starchy vegetable are limited on the Eat to Live diet, but sometimes it can be hard to tell what’s starchy and what’s not. ... spaghetti squash spinach tomato turnip greens water chestnut watercress yellow summer squash zucchini. This list was compiled by members of the Eat-2-Live Yahoogroup. Join us!

 

WHY THIS LIST? Many of you know that I came to the paleo autoimmune community through the GAPS doorway. The GAPS Diet is designed to heal the gut and therefore heal the body. One of the tenets of the GAPS diet is that starch can feed pathogenic bacteria, so a low-starch diet can shift the gut microbiome toward health.

 

Other starchy vegetables like butternut squash and sweet potatoes also make great subs for spaghetti. (Try doing half pasta and half vegetable if you don't want to fully commit).

 

Non-starchy Vegetables

Spaghetti squash! One of my ALL TIME FAVE non-starchy veggies - it always seemed impossible to know how much squash to cook when looking at a recipe! So here it is… 1/2 of a squash = 2 cups of “spaghetti” And I’d say 2 cups is a serving

 

Spaghetti squash is a healthy food – period. If you believe the STARCH in spaghetti squash is not for YOU, then feel free NOT to use these recipes and to move along to another site with recipes that you feel comfortable eating.

 

Ree tops oven-roasted spaghetti squash with a hearty Bolognese sauce. Chicken Spaghetti Squash. Video | 01:06. The noodle-like strands of squash feature in this creamy chicken casserole.

 

We like spaghetti squash as a side dish topped with eggplant persillade. Diced eggplant are cooked lightly in olive oil with garlic and then mixed with chopped Italian parsley. So what if the squash is a little bland. Try this as a side dish with grilled herbed chicken. Spaghetti squash strands only look like spaghetti.

 

Squash is a family of plants that comes in several different types. Winter varieties include butternut, acorn, delicata, pumpkin, hubbard, kabocha and spaghetti squashes.

 

How to Cook Spaghetti Squash

Hubbard Squash; Kabocha Squash; Pumpkin ; Spaghetti Squash; Sweet Dumpling Squash; Turban Squash; They mature in autumn, but have a hard shell so you’re able to store (and consume) them all winter long. Winter squashes are starchy vegetables that also contain a higher amount of fiber.

I discovered this fact some 16 years ago and never ate another one of those starchy garbage “fake” pasta subs. Even regular pasta has 73% of its calories as starchy garbage so the spaghetti squash is not far behind pasta as the starch content goes.

Spaghetti squash, otherwise known as vegetable spaghetti (), is a fruit that belongs to the plant family Cucurbita.It is of the same family as pumpkin and some other squash varieties. What’s unique about is that it has a resemblance to a regular spaghetti pasta when cooked. This is what encourages the use of this squash as a substitute for spaghetti pasta.

Winter squash has so many incredible uses. Spaghetti squash, for example, can be used as a low carb substitute for spaghetti. It has strands that wrap around the squash horizontally, and when cooked right, the pulp can be used as spaghetti. You can also use a vegetable spiralizer to make squash noodles and use them in soups.

This buttery Garlic Parmesan Spaghetti Squash recipe is to-die-for delicious! My spaghetti squash "pasta" is tossed in my favorite homemade creamy alfredo sauce. It is buttery, full of garlic, and includes cream and parmesan cheese. It is topped off with spinach, tomatoes, and fresh mozzarella then baked until it's warm and bubbly and the cheese is melted.

How many does 1 spaghetti squash serve?

Spaghetti squash is not only delicious and nutritious but also super easy to cook. (Once you get it cut in half, it's totally hands-off)! Here we'll show you how to cook spaghetti squash in just a few simple steps.

portrait image

By Katlyn Moncada

Updated October 08, 2021

Each product we feature has been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission.

ADVERTISEMENT

Save

Pin

FB

More

×

How to Cook Spaghetti Squash

Wondering how to cook spaghetti squash? You can microwave spaghetti squash or bake spaghetti squash using our how-to tips.

Reducing carb intake is no easy task, and it's challenging to find healthy alternatives that still taste good. Enter spaghetti squash. Even if carbs aren't your top concern, spaghetti squash is still a lot more naturally nutrient-rich than traditional pasta. Instead of reaching for a box of pasta, use this golden-threaded squash in healthier spaghetti squash and meatballs, in place of pizza crust, or as the foundation of a baked spaghetti squash casserole. Shaped like a small watermelon and light yellow in color, spaghetti squash is a winter squash that gets its name from its inner flesh, which, once cooked, can be separated into yellow-gold threads that resemble spaghetti noodles. If you're new to cooking this winter squash, we have you covered with spaghetti squash basics and our Test Kitchen's easy steps on how to make spaghetti squash.

Shirataki Noodles are INSANE for Weight Loss.

whole yellow spaghetti squash

CREDIT: JASON DONNELLY

How to Cut Spaghetti Squash

Before making roasted spaghetti squash, you'll need to prep it. Rinse the squash with cool, clear tap water and scrub with a clean produce brush ($4, Bed Bath & Beyond). Pat dry with a clean kitchen towel or paper towels.

To begin cutting your squash, lay it on its side. Using a large, sharp chef's knife ($40, Target), trim the top and bottom to remove the stem. Stand the squash upright, then cut straight down lengthwise through the middle. Once the squash is cut, use a spoon to remove the seeds.

Related: Learn to Grow Your Own Winter Squash

halved spaghetti squash lying face-down on baking sheet

CREDIT: JASON DONNELLY

How to Cook Spaghetti Squash in the Oven

The most common way of cooking spaghetti squash is to bake or roast it. Place prepped squash, cut sides down, on a baking sheet ($5, Walmart). Bake in a 350°F oven 45 to 50 minutes or until the squash is tender. You can test it for doneness by piercing it with something sharp like a knife or fork. If it goes in smoothly, the spaghetti squash is done.

Arugula Pesto with Spaghetti Squash

CREDIT: JASON DONNELLY

TRY OUR MICROWAVE SPAGHETTI SQUASH WITH ARUGULA PESTO

How to Cook Spaghetti Squash in the Microwave

If you're short on time, microwaving spaghetti squash can get dinner on your table faster. Place your prepped squash half cut-side down in a microwave-safe baking dish ($17, Target) with ¼ cup water. Microwave, covered, on 100% power (high) for about 15 minutes or until tender.

How to Cook Spaghetti Squash in a Pressure Cooker

Since roasting spaghetti squash can be a bit of a chore, you can turn to your Instant Pot to speed things along nicely. All you have to do is place prepped halved spaghetti squash in the pressure cooker liner, add some water, and cook under pressure for 7 minutes. See our full detailed instructions here.

GET THE FULL GUIDE TO MAKING SPAGHETTI SQUASH IN YOUR INSTANT POT

Buttered Spaghetti Squash

CREDIT: MIKE DIETER

How to Serve Spaghetti Squash

With just a nudge of the fork (or a spoon works, too!), that golden-yellow cooked flesh separates into spaghetti-like strands. Make sure you're holding the squash with a pot holder in one hand so you don't burn yourself while loosening the fibers. Then use a large, sturdy fork or spoon to scrape strands from the squash.

GET OUR BEST SPAGHETTI SQUASH RECIPES

How Many Servings Is One Spaghetti Squash?

A 3-pound spaghetti squash will yield about 8 servings. If that's too many servings, you can store spaghetti squash (uncooked), wrapped in plastic, for up to four days. If you'd rather freeze the squash, place the squash in a freezer-safe storage bag. Be sure to squeeze out as much air as possible and it'll be tasty out of the freezer for up to eight months.

How Long Does Spaghetti Squash Last?

Uncut spaghetti squash can last up to two months stored in the pantry.

Spaghetti Squash Nutrition

By the cup (cooked without adding fat), there are 42 calories in spaghetti squash and 10 grams of carbs. Compare that to the 160 to 190 calories in a cup of pasta (it varies by pasta shape) and 33 to 37 grams of carbs and it’s clear why it’s a healthier swap. Spaghetti squash also offers vitamin C, vitamin A, dietary fiber, and potassium.

Choosing Your Spaghetti Squash

You can generally find this winter squash year-round, though the peak spaghetti squash season runs October through January. Luckily, uncut spaghetti squash can last up to two months stored in the pantry. When buying spaghetti squash, look for firm squash that feels heavy for its size. Avoid those with soft spots or a green tint, which is a sign of under-ripeness.

There you have it! Spaghetti squash is here to keep your comfort food cravings satisfied at only a fraction of the calories, plus many nutritional benefits. We like tossing ours with butter and Parmesan for a quick, simple meal, but it can easily be used in place of your favorite pasta along with any sauce.

Can spaghetti squash be eaten raw?

Spaghetti Squash is a healthy, delicious, and versatile vegetable that, once cooked, has long skinny strands resembling spaghetti noodles. Learn how to cook spaghetti squash perfectly every time with this easy to follow guide and recipe.

whole spaghetti squash in a baking pan 

Learning How to Cook Spaghetti Squash may seem intimidating at first. They’re big, heavy, and kinda strange looking. But once you learn a few simple tips and tricks you’ll be a spaghetti squash pro in no time at all.

And once you look past its tough exterior, spaghetti squash really has quite a lot to offer.

In this post, I will share how to cut a spaghetti squash, how to pick a spaghetti squash, and how to cook this delicious squash in the oven, microwave, Instant Pot, slow cooker, or boil in a pot of water.

It’s mild in taste and a healthy substitute for pasta noodles and even rice. It is also delicious eaten alone, with a little help from some freshly grated parmesan cheese, or stuffed full of whatever you can imagine.

Is spaghetti squash good for you?

Spaghetti squash comes in a variety of shapes, sizes, and colors, including ivory, yellow and orange. When raw, its flesh is dense and firm- very similar to that of butternut squash or acorn squash.  When cooked, the flesh turns tender and easily falls away from the skin with a fork into thin, long strands (much like spaghetti noodles).

But is spaghetti squash healthy? Here’s what we know.

There are approximately 42 calories per 1 cup of spaghetti squash.

and approximately 8 net carbs per one cup (the lowest of all winter squash).

It is high in Vitamin A, Vitamin C, antioxidants, folic acid, potassium, and beta-carotene. 

Spaghetti squash is gluten-free, paleo-approved, and overall delicious.

But is it keto-approved? From what I understand, yes – in moderation. 

Things you may need

What you will need in order to get awesome and beautiful strands of spaghetti squash will depend on which method you choose to cook your squash. To keep things as easy as possible, I’m going to put everything you may need out there.

Rimmed baking sheet (these are my favorite)

Parchment Paper

Knife (this is the knife I use and love)

Microwave-safe glass container

Instant Pot

Slow Cooker

Cutting board

Large stockpot for boiling

halved spaghetti squash in a baking pan 

How to pick a good Spaghetti Squash

Tips and tricks on picking an awesome spaghetti squash,

Look for one with a firm, dry rind that doesn’t have any soft spots and cracks.

Choose a heavy squash. Not the biggest and therefore heaviest squash. Instead, feel for a squash that is heavy for its size.

Dull is better than shiny. I know, I like shiny things, too, but in the case of spaghetti squash, dull skin is best. That said, the skin should be smooth without any wrinkling or soft spots.

How to cut a spaghetti squash

Like cooking, there are a couple of different ways to approach cutting spaghetti squash open. 

Raw (make sure you have a solid knife) – Place the squash on a cutting board. Use a large, sharp knife to cut directly through to the center. Use this initial entry point as a guide to drive the knife through the spaghetti squash and continue by cutting around the entire squash. If the knife gets stuck, return to the starting point and rotate in the opposite direction. You may need to use your hands to pull the squash apart at the very end. Never try to cut through the stem.

Pre-microwave your spaghetti squash-

Use a paring knife to score the squash where you plan to cut it in half (think of it as a dotted line). Cuts should be 1/8- to 1/4-inch deep from stem to bottom on both sides.

Poke the squash in several places using the paring knife. This will allow steam to release from the spaghetti squash.

Microwave for 5 minutes in a microwave-safe baking dish. This will only cook the squash just enough to help make it easier to cut in half.

Remove the squash from the microwave and place on a cutting board. Follow the same steps as you would for cutting a raw squash above.

NEVER microwave a whole spaghetti squash for longer than 5 minutes as the pressure built up inside the squash from the steam could be very dangerous.

Ever wonder how to get the LONG spaghetti squash strands?

Rather than cutting your spaghetti squash in half lengthwise (vertically), cut it in half across the middle (horizontally)! The strands will be longer because strands run around the squash like strings wrapped around your finger. Cut your finger from one end to the other and you’re essentially cutting the strand in half.

(sorry for the lame analogy. I’ll try to think of something better)

Can you eat the skin of Spaghetti Squash?

Unlike the skin of acorn squash or kabocha squash, I would not recommend eating the skin of the spaghetti squash. It will not harm you, however, after cooking the skin turns rough- almost like eggshells- and is paper thin. And, unlike chips which are crunchy and easy to break up with your teeth, spaghetti squash skin is chewy and dense.

removing seeds from a halved and uncooked spaghetti squash 

BEST Spaghetti Squash Recipe // Morning Routine // Workout Vlog

How to cook spaghetti squash

Each method comes with their own set of pros and cons, so I recommend that you read through each before deciding which one you want to choose.

How to bake spaghetti squash (two ways)

Roasting spaghetti squash in the oven is, by far, my favorite way to cook spaghetti squash. In my opinion, baking spaghetti squash produces squash with the best overall flavor and texture. The method is easy, doesn’t require any fancy equipment, and runs little risk of having a whole squash explode (this can happen if you forget to poke holes in a whole squash before cooking). It also makes delicious, beautiful strands of spaghetti squash with minimal residual water.

Here’s how to do it:

Method 1- How to cook in the oven (cut in half).

Preheat your oven to 400 degrees F and line a large baking sheet with parchment paper.

Scrub the squash and dry well with a kitchen towel so that it doesn’t slide around while cutting.

Cut the squash in half using a sharp, stable and reliable knife (read more about cutting squash above). You may either cut the squash in half lengthwise (stem to end- as shown in the images) or through the middle horizontally.

Scoop out the seeds.

Drizzle the squash with olive oil and use a pastry brush (or your hands) to cover the entire surface of the squash. Sprinkle with salt and pepper and place cut-side down on the lined baking sheet.

Transfer the baking sheet to the oven and bake for 45 minutes to 1 hour or until squash is tender when pierced with a fork.

Remove from the oven and allow the squash to cool for several minutes before scraping out the delicious strands of cooked squash with a fork.

Method 2- How to cook in the oven (whole)

Preheat your oven to 400 degrees F and line a large baking sheet with parchment paper.

Scrub the squash clean and dry thoroughly.

Use a knife to cut small slits (approximately 15-20) all over the outside of the squash. This allows the squash to breathe and vent as it cooks. Since you will be cooking the squash whole, these slits allow hot steaming air to vent out, rather than build up (remember- air expands as it heats).

Transfer to the prepared baking sheet and roast for approximately 45 minutes to one hour. Time will vary depending on the size of your squash.

Rotate squash once during cooking.

Remove from the oven, and allow to cool- it will be hot!

Cut the squash in half, scoop out the seeds, and use a fork to separate the squash into strands.

Close up image of seeds being scooped out of a halved spaghetti squash 

How to Cook Spaghetti Squash in the Microwave

First, and most important, never microwave an entire whole spaghetti squash in the microwave for more than 5 minutes. And while I have never personally tested how much time it would take for a spaghetti squash to explode, I don’t think you should either.

So, with that little bit of warning out in the open, let’s discuss why the microwave can come in handy.

Basically, it’s fast, easy, and doesn’t take up an entire oven. This is awesome if you wanted to cook some squash and bake a cake at the same time. That said, microwaved spaghetti squash typically results in somewhat watery noodles and less flavor.

How to Cook in the Microwave

Scrub the squash clean and dry thoroughly. Cut the squash in half using a sharp, stable and reliable knife. You may either cut the squash in half lengthwise (stem to end- as shown in the images) or through the middle horizontally. Scoop out the seeds.

Drizzle the squash with olive oil and sprinkle with salt and pepper, if desired.

Transfer one or both squash halves to a microwave-safe dish cute-side-down. Fill the dish with water so that the squash is partially submerged (approximately 1-inch should do). The exact water amount isn’t important- however, making sure the squash is microwaved in water is.

Microwave on high for 5 minutes. Poke the squash to check doneness- the knife should go right through. If needed, microwave on high for an additional 2-5 minutes.

Remove from the microwave and allow the squash to cool before using a fork to separate the strands.

Halved spaghetti squash. One half with seeds scooped out into a bowl and the other with the seeds intact. 

How to Cook Spaghetti Squash in the Instant Pot

Depending on which size Instant Pot you own will determine what size you can fit. I own a 6-quart Instant Pot which fits a 3-3.5 pound spaghetti squash perfectly. If you plan to cook a squash much larger, I recommend using a different method or using a larger Instant Pot.

Scrub you spaghetti squash nice and clean. Dry thoroughly.

Use a knife to cut small 1-inch cuts (approximately 15-20) all over the outside of the squash. These cuts are super important as they vent the spaghetti squash and prevent it from exploding.

Place the steamer basket in the bottom of your Instant Pot and add one cup of water to the bottom of your pot. Place the squash directly on top of the steamer basket.

Secure the lid of your instant pot. Set Instant Pot to manual mode and cook for 20 minutes on high pressure.

After the 20 minutes is complete, quick release the pressure by switching the valve on the lid to “vent”.

Allow squash to cool for approximately 15 minutes before cutting in half.

Once ready to handle, cut in half, scoop out the seeds, and use a fork to separate the strands from the squash.

How to Cook Spaghetti Squash in the Slow Cooker

Scrub you spaghetti squash nice and clean. Dry thoroughly.

Use a knife to cut small 1-inch cuts (approximately 15-20) all over the outside of the squash. These cuts are super important as they vent the spaghetti squash and prevent it from exploding.

Transfer the squash to the slow cooker and cover with the lid.

Cook on high for 4 hours, or low for 6-8 hours. Cooking time will vary depending on the size of your squash- periodically check for doneness by poking with a knife.

Allow squash to cool for approximately 15 minutes before cutting in half.

Once ready to handle, cut in half, scoop out the seeds, and use a fork to separate the strands from the squash.

Brushing inside of a spaghetti squash with olive oil. 

Can you Boil a Whole Spaghetti Squash

Yes! You can!

Scrub and clean the squash.

Fill a large pot 2/3 the way full with water and bring to a boil.

Carefully add the whole spaghetti squash to the pot. It will float (that’s ok), but make sure that it has room to be fully submerged.

Reduce heat to medium-low and cover the pot with a lid. Cook for approximately 30 minutes, rotating occasionally to ensure even cooking.

When the squash is cooked, drain in a colander and allow to rest for at least 10-15 minutes before handling. Guys, the outside and the inside of the squash will be hot.

Cut the squash in half, scoop out seeds, and use a fork to separate the strands from the squash.

Oven roasted spaghetti squash halves in a baking dish. 

What to serve with spaghetti squash

Spaghetti squash, like cauliflower rice or zucchini noodles, is extremely versatile. Serve it plain or stuff and twice-bake, it’s entirely up to you!

As a side, I love to season my strands with a little salt, pepper, and grated parmesan cheese. It’s simple, easy, flavorful, and healthy. Serve it with Garlic Herb Lamb Chops, Garlic Butter Steak Bites, or simple (yet always juicy) baked chicken breasts.

You may also serve in place of spaghetti noodles with a marinara sauce for a healthier take on pasta night.

More spaghetti squash recipes,

Cheesy Twice-Baked Spaghetti Squash Recipe

Chicken and Broccoli Stuffed Spaghetti Squash (reader favorite!) 

Cheesy Buffalo Chicken Spaghetti Squash Recipe (imagine buffalo chicken dip and spaghetti squash had a baby – AMAZING!) 

BBQ Chicken Spaghetti Squash Casserole with Kale

Spaghetti Squash with Bacon, Spinach, and Goat Cheese

If you try cooking spaghetti squash using any one of these methods, please leave me a comment and let me know! I would also love to hear your favorite way to eat spaghetti squash- do you like it plain, with cheese, twice baked, covered in sauce?

Scraping the cooked spaghetti squash flesh into long strands. 

LOOKING FOR SOMETHING SPECIFIC? CLICK HERE TO SEARCH BY INGREDIENT

REMEMBER TO SUBSCRIBE TO THE FORKED SPOON NEWSLETTER FOR FREE AND RECEIVE WEEKLY RECIPE NOTIFICATIONS DELIVERED STRAIGHT TO YOUR INBOX!

If you try a recipe, please share it using the hashtag #theforkedspoon or by tagging @theforkedspoon on INSTAGRAM! Follow The Forked Spoon on FACEBOOK | INSTAGRAM | PINTEREST for all of the latest recipes and updates.

PINTEREST

FACEBOOK

halved Spaghetti Squash that has been cooked

How to Cook Spaghetti Squash

4.96 from 21 votes

Chef: 

Jessica Randhawa

Learning How to Cook a Spaghetti Squash may seem intimidating at first, but once you learn these easy methods, tips, and tricks, you'll be a spaghetti squash expert in no time at all. In this post, I will share how to cut a spaghetti squash, how to pick a spaghetti squash, and how to cook this delicious squash in the oven, microwave, Instant Pot, and slow cooker.

Squash is a low-calorie, low-fat way to add essential nutrients to your diet.

THE YUMMIEST MEXICAN STYLE SPAGHETTI SQUASH CASSEROLE: For a healthy lifestyle or weight loss!

While squash is often treated like a vegetable, it's technically a fruit because it has seeds. Still, the USDA lists zucchini and other squash varieties in the vegetable food group.

If you have some extra squash in your fridge or pantry, you may wonder how you can pair this hearty plant with other foods to create balanced meals. Because there are so many varieties of squash, the dinner possibilities are endless.

There are dozens of different types of squash, some of which include:

Butternut squash

Green zucchini

Yellow zucchini

Kabocha squash

Acorn squash

Spaghetti squash

Pumpkin

Some squash varieties are in season in the summer while others are grown in the winter. Green zucchini is a summer squash. Other summer squashes include yellow crookneck squash, costata romanesco zucchini and yellow squash, according to the USDA.

Winter squashes, such as butternut squash and pumpkin, are available in the fall and winter months.

Squash Side Dishes to Try

Many things go well with squash, and your pairings may vary depending on the time of the year.

In the summer, squash pairs well with zesty flavors from lemon, fresh herbs like basil and seasonal produce like bell peppers.

"Autumnal squash pairs especially well with herbs and spices like sage, thyme, cumin, ginger and chili," Ceri Jones, a professional chef in London, tells LIVESTRONG.com. "It also goes well with meaty flavors such as pork or creamy, salty cheese like feta."

Try these squash side dish recipes:

Maple-Glazed Acorn Squash

Maple-Glazed Delicata Squash

Roasted Butternut Squash Salad

Vegetable-Stuffed Acorn Squash

Bejeweled Stuffed Butternut Squash

Spiced Butternut Squash Fries

Try These!

How to Turn Delicata Squash Into 5 Nutrient-Dense, Fall Side Dishes

Ideas for Cooking With Squash

Jones says these five meal ideas are perfect for using up leftover squash in your fridge or incorporating this nutrient-rich veggie into your seasonal meal plan.

1. Risotto With Squash

Squash pairs especially well with risotto for dinner.

This warming meal is a traditional Italian dish made with a specific type of short-grain rice that is slowly cooked in a flavorful broth. Risotto is a versatile dish that can be made year-round with seasonal ingredients.

Jones recommends stirring steamed butternut squash into risotto and garnishing the dish with fried sage leaves.

2. Ravioli With Squash Filling

If you're looking for a quick dinner that involves squash, consider pasta.

Jones says that tagliatelle pasta is perfect to pair with squash. Alternatively, you can use various types of squash as a filling in ravioli recipes. Because squash and cheese complement each other nicely, you can grate fresh Parmesan cheese on top.

Use a whole-grain pasta for extra fiber and minerals.

3. Squash, Pork and Onion Bake

Squash dishes are usually considered sides because they're not a significant source of protein. For more meaty meals, try this single-try dinner that Jones recommends. You'll need a baking sheet to bake cubed squash, pork chops, red onions and sprigs of thyme.

The creamy texture of squash complements the bold flavors of meat. Not to mention, baked squash with thyme will fill your kitchen with mouth-watering aromas.

4. Roasted Squash and Quinoa Bowl

When you're not sure what to make for dinner or how to use leftover veggies like squash, refer to this grain bowl formula. Simply add a whole grain, protein source, vegetable, fruit, dressing and topping to a bowl.

Jones says to roast chopped squash and add it to a bowl of quinoa. For added flavor and texture, stir in harissa chili paste and top with feta cheese and pomegranate seeds.

5. Butternut Squash Soup

Butternut squash soup can be a side dish or main entrée. A comforting bowl of warm soup is the perfect end to a fall or winter day, and it's a great way to reap the benefits of a vegetable-rich meal.

If you have extra winter squash on hand, the USDA MyPlate recipe for squash soup can be made with acorn squash, pumpkin, butternut squash, crookneck or other varieties of winter squash.

Jones recommends blending cooked butternut squash into a creamy soup with ground ginger, cumin, onion and vegetable stock for a vegan-friendly dinner or side.

What should I eat with spaghetti squash?

Spaghetti squash is a summer squash that resembles the popular pasta when cooked, with the inner flesh coming out in strings that look like noodles. It's a good alternative to pasta, particularly if you're cutting back on refined grains. The squash is low-calorie, with 35 calories in a one-cup serving and less than a gram of fat. Spaghetti squash has a mild, slightly sweet taste, that manages to stand up even to strong meats, and complements a variety of flavors.

VIDEO OF THE DAY

Beef

Spaghetti squash with meat sauce is an obvious substitute for the dish made with pasta. Ground beef makes a good base for a quick meat sauce with canned tomato sauce or a homemade bolognese that simmers for an hour or two. Serve over the squash exactly as you would with regular pasta noodles. A thick ragu made with minced beef also works well served over the squash. For something different, top the squash with a thick and hearty beef stew.

Lamb

You can easily substitute lamb for ground beef in a meat sauce or ragu recipe and serve it over spaghetti squash. The slightly sweet squash complements the rich flavor of lamb well. If you want something a little more traditional, serve the squash as a side dish next to a cut of lamb that stands on its own. The magazine "Real Simple" recommends adding scallions and fresh mint leaves to the squash rather than using a mint sauce for lamb chops. Try tossing the squash with a simple dressing of olive oil and herbs and serving next to a roast leg of lamb, which will be the star of the show.

Pork

Both pork and spaghetti squash take well to sauces, so set your imagination free when pairing the two. Top a plate of spaghetti squash with sliced medallions of pork loin and spoon on a fruit-based sauce, such as blackberry or cranberry. Try a mushroom sauce for pork chops and a side of squash. For an Asian flavored dish, stir-fry cubes of pork with scallions, peppers, carrots and spaghetti squash in place of noodles. Season with ginger, garlic and your favorite Asian sauce.

Poultry

Chicken stir-fry is a natural for pairing with spaghetti squash. If you microwave the squash to cook it, and use skinless, boneless chicken for the stir-fry, it's also a quick meal to make when you're in a hurry. Chicken takes to a wide variety of flavors, so try cooking with Italian herbs and tomatoes or with peas and curry spices. Toss the cooked squash with the stir-fry for the last few minutes. For a richer dish, top spaghetti squash with slices of roast duck.

How do I eat a lot and stay skinny?

If you live in the Western world, you’ve most likely been struggling with your weight at some point in your life. It is estimated that 2 out of 3 Americans are overweight or obese and other, even less developed, countries seem to follow this trend.

Even though doctors and the media have been trying to help us shed some excess pounds, it’s somehow not working. Their mantra is that we should “eat less and move more.”

If this led to sustainable weight loss, we would never struggle while being on restrictive diets and be already thin by now. But we need enough food to get through the day. So how can we eat a lot and still lose weight?

Weight Loss Vlog - #40 - Spaghetti Squash Benefits Feb 22, 2014 ride2health

Unfortunately, many diet plans focus on restrictions and use guidelines such as “just cut calories”, “don’t eat carbs” or “reduce your portions”.

However, it has been shown that adding foods that are low in calorie density is the best strategy for losing weight – not just eating less overall.

Nutriciously WL Challenge iPad

free weight loss email series

Getting lean while feeling full? Yes, that’s possible! Find out about easy food swaps, calorie density and 3 full days of eating for sustainable weight loss.

Email address

Get Instant Access

Long-term studies on low calorie dense diets have shown that those who made the greatest reductions in the calorie density of their diets lost the most weight. They also consumed the most volume and weight of food, which helped them to control hunger and kept them satisfied.

Overall, these participants ate the healthiest diets which naturally consisted of high amounts of fiber, vitamins, and minerals, and only small amounts of saturated fat.

So they ate more food, were more satisfied, lost more excess weight, and lowered their disease-risk without restricting or counting calories. It almost sounds too good to be true!

Watch the video

   Plant-Based Weight Loss Guide

[Advertisement] Your video will begin shortly: 0:05

Eater smarter, not less, is the solution to weight management!

The secret to these results starts with the principles of calorie density. So let’s take a closer look and see how to eat a lot and still lose weight. 

What Is Calorie Density?

Calorie density is simply a measure of the concentration of calories in a particular food. The higher the calorie density, the higher the concentration of calories packed into the food bite for bite.

This can be helpful to roughly estimate the amount of calories that are on your plate but also to learn which foods to emphasize to reach your weight goals.

Coincidentally, foods that are low in calories are also generally rich in essential nutrients and lead us to good health. This doesn’t mean that all calorie dense foods are very unhealthy, as you will see later, but they tend to cause you to overeat as they pack a lot of calories into each bite.

It’s our natural tendency to reach for the calorie dense foods (an evolutionary survival mechanism) and our brains also reward us more for snacking on chocolate compared to an apple. It’s less chewing and digesting for more energy!

Stop Junk Food Cravings (Download) →

different sized white bowls with ingredients such as cooked potatoes, radishes, green onion, mustard and cashew mayo for an easy dairy-free potato saladPin

General Compositions

Foods that are low in calorie density, like fruits, vegetables, whole grains and legumes, don’t pack a lot of calories per bite. Their molecular composition allows you to fill up on them while unintentionally eating fewer calories – therefore, losing weight without going hungry. This is because they are

High in fiber

High in water

Low in fat

On the other hand, foods that are high in calorie density, like processed food or animal-based food, are stuffed with lots of calories per bite while offering very little bulk or volume – which can easily lead to an overconsumption of calories. This is because these foods are generally

Low in fiber

Low in water

High in fat

High in added sugar

As you can see, there are some key factors that make a food high or low in calorie density and therefore generally better or worse for weight loss and healthy weight maintenance.

Full Weight Loss Guide →

The 4 Categories of Calorie Density

If all of this sounds a bit confusing and unclear to you at this point, no worries. We created four different categories that help you remember the approximate calorie density of a specific food.

It’s a hands-on approach to this fantastic scientific concept and you can use the categories to easily create weight loss-friendly meals.

1. Low Calorie Density

All fruits and vegetables, such as apples, bananas, berries, kale, zucchini, and bell peppers. Exceptions: dried fruit and fruit juice where the fiber and water content have been manipulated. You can eat freely from these foods if you want to lose weight.

2. Moderate Calorie Density

All starchy vegetables like potatoes, peas and corn as well as intact whole grains like brown rice and oats, and legumes like beans and lentils. You can eat a relatively large portion of these foods, we recommend they take up around 30-50% of your plate for weight loss.

3. High Calorie Density

Slightly processed plant-based foods like bagels, dry cereal, bread, tortillas, and dried fruit. (Meat and cheese would be in this category as well but please read below why we don’t recommend any animal products.) Limit the consumption of these foods.

4. Very High Calorie Density

Nuts and seeds, oils and fats, chocolate, and junk foods. Greatly limit or avoid the consumption of these foods. Please note: This doesn’t mean that nuts and seeds are unhealthy, they are just high in calories.

The first 2 groups (low and moderate in calorie density) should make up the majority of your calorie intake. But the ratio of vegetables or fruits to starches can also be an important factor.

We all know that eating a large bowl of lettuce might fill up your stomach, but it will keep you hungry at the same time. So make sure to combine your low calorie dense foods with some starches from the second category to feel satiated and have enough energy to go about your day.

This graphic by Forks Over Knives illustrates how full you’ll feel after 500 calories of different foods:

graphic that showcases calorie density with different foods in stomach

What About Animal Products?

You might have noticed that we didn’t include any animal products in our 4 different categories of calorie density. However, you can see in the graphic above where they would fall on the scale.

In general, we don’t recommend anyone eat any animal products for various reasons – and even if you’re not concerned about the ethical or environmental issues, you might be interested to learn that animal protein has been positively associated with weight gain.

Dairy products are the number one source of dietary fat in the Western world (something we surely don’t need more of) and there are even morphine-like molecules in dairy that keep us coming back for more food.

Looking at animal products from a biochemistry perspective, they don’t fit any of the criteria to make them calorie density friendly (such as having fiber) and are comparably high in fat. Gram per gram, fat has more than twice the calories than protein or carbs which makes fatty food so calorically dense.

These are some of the reasons why we’d recommend you switch to bean burgers or vegan mac and cheese – more fiber, easier weight loss, better for the animals and the planet. Why not give it a try?

You can start by making some easy and delicious weight loss-friendly food swaps or take part in our free 1-week plant-based weight loss challenge which includes a downloadable 3-day meal plan full of recipes that allow you to eat a lot and still lose weight in an enjoyable way.

woman holding bowl of vegan mushroom risotto in her handsPin

6 Real-Life Eating Tips for Weight Loss

Now, we want to break all of this down into some actionable steps for you. Although the overall message is to just eat more of the low calorie density food and cut out or reduce the ones that are very high in calorie density, different small shifts can help you get there.

1. Hunger & Satiety

Whenever you are hungry, eat until you are comfortably full and choose food lower in calorie density. Don’t starve or stuff yourself, and don’t eat when you’re not hungry. Likewise, don’t let yourself get too hungry because you’re more likely to overeat or eat junk food in these situations.

2. Sequence Meals

Start all meals with a salad, soup or fruit. These foods will already partially fill your stomach and lower the overall calorie density of your meal, whatever you choose to eat afterward. This allows you to eat a lot but still lose weight!

3. Don’t Drink Your Calories

Liquid calories like soft drinks or even fruit juice offer little if any satiety, so they don’t fill you up as much as solid foods with the same amount of calories. Even fruit smoothies could hinder your weight loss if they consist of more fruit than you could eat hadn’t it been blended up.

Meal Prep Week 2 for Weight Loss! Spaghetti Squash Taco Bowls

4. Create a Smart Ratio

Dilute the calorie density of your meals by filling at least half your plate (by visual volume) with some food lowest in calorie density, which are non-starchy vegetables and fruits.

5. Keep the Categories in Mind

Non-starchy vegetables have the lowest and oils have the highest calorie density. Therefore, adding non-starchy vegetables to any dish will always lower the overall calorie density of a meal. Consequently, adding fat or oil to any dish will always raise the overall calorie density of a meal.

6. Limit High Calorie Dense Food

If you use flour products or nuts and seeds, integrate them into meals that are made of low calorie dense foods and think of them as condiments. For example, add a few walnuts or raisins to a bowl of oatmeal with fruit.

Weight Loss Beginner Recipes

Now, what to do with all of this information? Our website is full of weight loss-friendly and approachable beginner recipes that truly nourish you and make losing weight a breeze.

Here are some of our favorite choices you can start with or just take a look around yourself and make some plant-based goodness to eat a lot and still lose weight!

What burns fat the fastest?

It’s normal to want to get rid of stomach fat fast, but it is not possible to reduce fat. Hence, losing stomach fat requires a mix of various exercises such as resistance training or high-intensity aerobic exercise, along with a healthy diet, which helps lose bodyweight, including stomach fat. Here are the 8 effective exercises to burn stomach fat including: 

High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds. Based on the individual’s fitness level, a typical HIIT session can vary between 15 and 30 minutes. It’s a harsh and difficult type of workout, hence requiring high motivation to maintain a consistent program.

Strength training: Lifting weights boosts the metabolic rate and ensures the maintenance of an efficient fat-burning rate, meaning fat continues to burn even after the workout. Weighted exercises burn fat and build muscles, reduce the body fat percentage, and tone up the body. Strength training should ideally be combined with HIIT and cardio exercises such as running, swimming, and cycling.

Running or brisk walking: Because there’s no way to target stomach fat, exercises such as running burn calories and reduce the body fat percentage, reducing fat around the stomach and other parts of the body.

Elliptical trainer: Using an elliptical trainer has a low impact compared with running and jogging, but it is an effective low-impact cardio workout. 30 minutes on an elliptical trainer can burn around 300 calories. Running burns more calories, but there’s more joint wear and tear, hence may not be ideal for older individuals who are not used to it or those who have arthritis.

Bicycling: Bicycling is an effective low-impact cardio exercise. One can cycle outdoors or work out on a stationary bike. With high speed and intensity on a bicycle, one can lose 500 calories during a 30-minute workout.

Russian twists: One should sit down on the floor and keep the legs straight or bend the knees and lean back slightly forming a V shape. This posture should be held while twisting the upper body from side to side without moving the legs. The hand can be joined together in front of the chest. Russian twists can also be increased in intensity by holding a dumbbell in front of the chest and gradually increasing the weight of the dumbbell. This increases resistance strengthens muscles and burns more calories. Around five sets with 30 repetitions can be helpful.

Bicycle crunches: Bicycle crunches help burn stomach fat and strengthen abdominal muscles. In this exercise, one has to lie on the back with hands behind the head and then raise the knees to the chest while lifting the head and shoulders off the ground. This has to be continued in a pedaling motion by switching sides. One to three sets with 12-16 repetitions is recommended.

Reverse crunches: These exercises help burn lower belly fat. One has to lie down on their back on a yoga mat with the knees together and the legs bent to 90°, with feet firm on the floor. The palms should be placed down on the floor for support. The abs have to be tightened to lift the hips off the floor while simultaneously the knees are drawn inwards toward the chest. Hold this position for a second at the top of the movement. The legs should be lifted up in the air before doing the crunch with the chin of the chest.

Diet tips to lose stomach fat

MyPlate

Picture of the MyPlate icon

MyPlate diet plan: The U.S. Department of Agriculture (USDA) developed a helpful guide for adults and children to be as healthy as possible. “MyPlate” replaces the familiar “food pyramid”, which has been found to be obsolete. The MyPlate model shows the five food groups (fruits, vegetables, proteins, grains, and dairy) in a proportion set, making it easier to understand the types of food and quantity to include in each meal to have a healthy and balanced diet. 

The plate is divided into four unequal sections to represent different food groups. 

The main food groups are as follows:

Vegetable

Protein

Grain

Fruit

Dairy ( a small amount of dairy is incorporated into the diet)

Vegetables make up the largest portion on the plate, which is 40%, followed by grains, which is 30%. Fruits make up 10% of the plate, and protein makes up 20%. Fruits and vegetables fill half the plate, whereas proteins and grains fill the other half. A small amount of dairy in a glass (milk) or cup (yogurt) is incorporated into the diet.

MyPlate Food Groups and Portions Chart

Food Group Portion (%)

Vegetables 40

Proteins 20

Grains 30

Fruits 10

Dairy Small amount

Intermittent fasting: Any form of fasting helps in weight loss because of the reduction in calorie content. There are three methods of intermittent fasting, namely,

alternate-day fasting,

periodic fasting, and

daily time-restricted feeding.

The most effective method of intermittent fasting is something that can be easily maintained, based on the individual’s daily routine. The eight-hour window for eating is commonly recommended. For example, if a meal is being eaten at 6 p.m. in the evening, the next meal should be taken at 10 a.m. the next day. The individual can eat from 10 a.m. to 6 p.m. (an eight-hour window for eating) and fast from 6 p.m. to 10 a.m.

What causes big stomach in females?

There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can all help.

Belly fat refers to fat around the abdomen. There are two types of belly fat:

Visceral: This fat surrounds a person’s organs.

Subcutaneous: This is fat that sits under the skin.

Health complications from visceral fat are more harmful than having subcutaneous fat.

People can make many lifestyle and dietary changes to lose belly fat.

Artur Debat/Getty Images

Why is belly fat dangerous?

Being overweight is one of the leading causes of major diseases.

Excess belly fat can increase the risk of:

heart disease

heart attacks

high blood pressure

stroke

type 2 diabetes

asthma

breast cancer

colon cancer

dementia

Causes of belly fat

Common causes of excess belly fat include:

1. Poor diet

Sugary food such as cakes and candy, and drinks such as soda and fruit juice, can:

cause weight gain

slow a person’s metabolism

reduce a person’s ability to burn fat

Low-protein, high-carb diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall.

Trans fatsTrusted Source, in particular, can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods like muffins and crackers.

The American Heart AssociationTrusted Source recommends that people replace trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats.

Reading food labels can help a person determine whether their food contains trans fats.

Refresh Your Diet with This Spaghetti Squash Pasta!

2. Too much alcohol

Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation.

A 2015 report on alcohol consumption and obesity found that drinking excess alcohol causes males to gain weight around their bellies, though study results in females are inconsistent.

3. Lack of exercise

If a person consumes more calories than they burn off, they will put on weight.

An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen.

4. Stress

A steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism.

People often reach for food for comfort when they feel stressed. Cortisol causes those excess calories to remain around the belly and other areas of the body for later use.

5. Genetics

There is some evidence that a person’s genes can play a part in whether they become obese. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseasesTrusted Source.

Environmental factors and behavior also play a role in the likelihood of people becoming obese.

6. Poor sleep

A 2013 studyTrusted Source links weight gain to short sleep duration, which could lead to an excess of belly fat. However, causality cannot be inferred from this study.

Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat.

Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating.

7. Smoking

Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.

A 2012 study published in the journal PloS oneTrusted Source showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers.

How to lose belly fat

The following steps may help people lose unwanted belly fat:

1. Improving their diet

A healthy, balanced diet can help a person lose weight, and is also likely to have a positive effect on their overall health.

People may want to avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates.

2. Reducing alcohol consumption

A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.

3. Increasing exercise

A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine.

Undertaking both aerobic exercise and strength training can help people tackle their belly fat.

4. Getting more sunlight

A 2016 review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction.

The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain, and that more research is required.

5. Reducing stress

Stress can cause a person to gain weight. The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more.

Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga.

6. Improving sleep patterns

Sleep is vital to people’s overall health.

Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also affect a person’s weight.

Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat.

7. Quitting smoking

Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health.

Summary

A person has a higher risk of various health issues if they have excess belly fat. Causes include poor diet, lack of exercise, and short or low-quality sleep.

A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.

How can I reduce my tummy in 7 days?

A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly. Additionally, check out these tips for how to burn belly fat in less than a week.  1. Include aerobic exercises in your daily routine If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat.  By burning many calories your general health will improve. Hence, start doing high-intensity workouts of running, swimming or aerobic classes, but keep in mind that frequency and duration are essential for satisfying results. 2. Reduce refined carbs One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health.  It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains.  Read also: Six reasons why you still have a fat belly despite exercising 3. Add fatty fish to your diet Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat.  Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.  4. Start the day with a high protein breakfast Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs.  Proteins increase your metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal.  5. Drink enough water Even if you don't want to lose weight, staying hydrated is important for your general health. Drinking 4 to 5 liters of water each day is recommended and will burn more calories.  Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories.  Drinking warm water with lemon in the morning on an empty stomach helps kickstart your metabolism and digestive system as well.  6. Reduce your salt intake Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar and unhealthy fats.  7. Consume soluble fiber Similar to proteins, soluble fibers make you feel full for a few hours so that you don't have to consume unneeded extra calories in your meal.  Soluble fibers absorb water and form a gel that lowers fat absorption -- a good thing for someone seeking to lose weight. You can find them in barley, nuts, seeds, beans and lentils. (sop/kes) TOPICS : belly-fat health #health

This article was published in thejakartapost.com with the title "How to lose belly fat in seven days - Health - The Jakarta Post". Click to read: https://www.thejakartapost.com/life/2019/06/03/how-to-lose-belly-fat-in-seven-days.html.

Download The Jakarta Post app for easier and faster news access:

Android: http://bit.ly/tjp-android

iOS: http://bit.ly/tjp-ios

What happens if you eat too much squash?

There can be some nasty symptoms from eating bad zucchini, cucumbers and other veggies in this group!

April 24, 2018 by Tricia Goss

You may not have heard the word Cucurbitaceae before, but chances are you’ve eaten some before. Cucurbits are a gourd family of flowering plants that include cucumbers, melons, squash and pumpkins, which can be delicious, healthful foods to enjoy in your diet. However, they could also make you quite ill if you’re not careful.

Squash can contain a toxic compound called cucurbitacin E., which can cause cucurbit poisoning, also known as toxic squash syndrome (not to be confused with toxic shock syndrome) in people who ingest it.

Vlogmas 11 || spaghetti squash || Rewards for Weight loss journey

A March 2018 report published in the Journal of the American Medical Association tells of two French women who became quite ill and experienced massive hair loss following unrelated cases of cucurbit poisoning.

There’s no need to rid your kitchen of every zucchini or cucumber. Although it can be quite serious, cucurbit poisoning is also very rare. Learning how it occurs, how to avoid it and what to do if you should ever contract toxic squash syndrome can help you protect yourself and your family.

zucchini photo

Getty Images | Mario Tama

How Squash Becomes ‘Toxic’

Plants in the Cucurbitaceae family produce the toxin cucurbitacin as a natural defense against insects. While wild squash, cucumbers and other cucurbits can contain substantial amounts of cucurbitacin, the cultured varieties typically contain such a small amount that it doesn’t affect humans.

“Wild cucumbers contain relatively large concentrations of cucurbitacin and are highly bitter,” said Oregon State University vegetable breeder Jim Myers. “While their domestic cousins we grow in the garden and buy in the store, tend to have less but varying amounts of the bitter compound.”

Cross-pollination with wild plants as well as some type of stress during growth, such as lack of adequate water or poor fertilization, are some of the factors believed to cause increased cucurbitacin in squash and other produce.

zucchini photo

Getty Images | John Moore

Avoiding Toxic Squash Syndrome

You’ll likely know a bad vegetable when you taste it, as plants with a high concentration of cucurbitacin are extremely and unpleasantly bitter. If you bite into squash and experience a nasty flavor, spit it out and stop eating. Eating even a few pieces can cause you to become violently ill and endure terrible side effects.

Since cross-pollination is a contributing factor to large concentrations of cucurbitacin, do not eat squash that you are unfamiliar with, either. For instance, if your garden produces “volunteer” zucchini or acorn squash that you did not plant, or you also grow ornamental pumpkins and gourds alongside squash, avoid eating them.

gourds photo

Flickr | mrsdewinter

Symptoms of Toxic Squash Syndrome

If you have eaten even just a few bites of exceedingly bitter squash, pumpkin, cucumber or another member of the cucurbit family, watch for these symptoms:

Abdominal Pain

Diarrhea

Nausea

Vomiting

Dizziness while standing

In addition, substantial hair loss can occur several weeks after curcurbitacin poisoning. The two women noted in the JAMA report experienced hair loss from their scalps and bodies that took several months to regrow. However, researches stated that these are the first known cases of hair loss caused by cucurbit poisoning.

Pixabay | derneuemann

Cucurbit Poisoning Treatment

In most cases, cucurbit poisoning will run its unpleasant course much like other instances of food poisoning. However, in 2015 a German man died and his wife was hospitalized after eating a significant amount of toxic zucchini in a stew.

Seek medical attention if you become dehydrated, have excessive pain or dizziness, experience ongoing stomach issues or believe you have consumed more than a bite or two of food containing high amounts of cucurbitacin.

CategoriesCuriosity, Disease & Illness, Food & Recipes, Health, News

Which squash is healthiest?

Pumpkins, squash and gourds are all members of the same family, scientifically known as Cucurbitaceae.1 Is squash healthy? You bet! They come in many different varieties that provide a host of nutritional benefits. The health benefits of squash range from boosting your immune system and eyesight to guarding against inflammation. Read on to learn more about some of the healthiest types of squash and gourds you’ll find in supermarkets.

Acorn Squash is Good for You

Acorn Squash is a winter squash that deserves a place on your plate for a few very good reasons. It has an aromatic, slightly nutty flavor. It’s absolutely delicious roasted, and it is loaded with antioxidants, like carotenoids, which are known to help prevent and fight certain diseases.2 Acorn squash is also a great source of immunity-boosting vitamin C, and it is rich in potassium, which helps maintain healthy blood pressure.3

Yellow Squash Nutritional Benefits

Yellow squash, also known as summer squash, packs a serious nutritional punch. It's one of the healthiest squash available! Yellow squash contains vitamin A, vitamin C, vitamin B6, folate, magnesium, fiber, riboflavin, phosphorus, potassium and more. Yellow squash also contains manganese, a mineral that helps boost bone strength and helps your body process fat and carbs.4

Zucchini Benefits

Zucchini is another type of summer squash that is very good for you. Zucchini is low in calories, carbohydrates and sugars but high in nutrients and immune-system boosting antioxidants. It contains potassium, manganese, vitamin A and vitamin C, and because of its mild flavor, it can be used in a lot of different recipes. Try it raw with veggie dip, steamed as a side dish or added to stir fry, or try zucchini baked along with tomatoes and other vegetables for a healthy vegetarian dish.

Benefits of Bitter Gourd

Also known as bitter melon or bitter squash, this unusual looking member of the gourd family has been used in traditional medicines since ancient times.5 Modern studies have shown it may be useful for regulating blood sugar, as an antibacterial and antiviral agent and to help lower cholesterol.6 But the many benefits of bitter gourd don’t stop there. Bitter gourd is full of antioxidants and nutrients like vitamin A, vitamin C, biotin and zinc.

As the name suggests, bitter gourd has a bitter flavor, so it’s often juiced, pickled or added to recipes with other ingredients. If the bitterness is unwelcoming, it’s also available in our Full Spectrum Bitter Melon supplement.

Butternut Squash Nutrition

A single serving of butternut squash packs in 457% of the recommended daily value of vitamin A, and it is high in vitamin C, potassium, magnesium, vitamin E and vitamin B-6. Butternut squash is also low in calories and high in antioxidants, making it a guilt-free addition to your menu. Try it in butternut squash soup to warm up on chilly days, and if you aren’t up for the prep-work involved in handling these large gourds, try our canned Organic Butternut Squash.

Pumpkins Rich in Fiber

Set aside the pumpkin spice latte for the real deal. Fiber-rich pumpkin is full of beta-carotene that your body converts to vitamin A, which makes it great for eye health. It also contains a healthy serving of antioxidants, like lutein and zeaxanthin, and plenty of immunity-boosting vitamin C. According to scientific tests, pumpkin may also reduce blood glucose levels, boost your body’s tolerance for glucose and increase insulin production.7

For pumpkin recipes, check out: High Fiber Pumpkin Bars and Pumpkin: 14 Recipes Prove It's More than Just a Latte Flavor. If you need to satisfy your pumpkin spice craving try our recipe for Pumpkin Spice Cupcakes with Cream Cheese Frosting.

Healthy Spaghetti Squash

Skip the carb-heavy pasta and try lower-calorie spaghetti squash as a substitute. Spaghetti squash gets its name from the long strands that form when you scrape its baked flesh with a fork. You can top it with anything you would typically add to spaghetti, like marinara sauce, pesto, cooked veggies, meats or cheeses.

Spaghetti squash contains antioxidant vitamins like vitamin A, vitamin C and carotenes, and it offers B-complex vitamins like niacin, vitamin B-6 and folates.8

Looking for more natural health tips? Sign up for Swanson Health emails to get coupons and insider tips delivered straight to your inbox.

Lindsey Bristol, Swanson Health Products

About Lindsey Toth, MS, RD

Registered Dietitian, Swanson Health Products

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to Swanson Health Products.

Does squash have a lot of sugar?

Of all the food groups, vegetables are typically low in sugar, while being a great source of healthy fiber, vitamins, and minerals.

We don’t need to reduce our consumption of sugars occurring naturally in vegetables, fruit, or milk, but they do still count toward our daily total sugar intakes. You may also wish to be aware of how much sugar certain vegetables contain.

In this article, both grams and teaspoons of sugar are listed for each vegetable. One packed teaspoon of sugar is equal to 4 grams.

Vegetables higher in sugar include sweet potatoes, beets, onions, green peas, sweet corn, peas, canned pumpkin, winter squash, rutabagas, carrots, and tomatoes. They range from providing 3.5g to 14g (1 to 3.5 teaspoons) of sugar per cup.

For more high sugar vegetables, see the nutrient ranking of 200 vegetables high in sugar.

How many carbs are in a whole spaghetti squash?

Whole Spaghetti Squash (Microwave)

Ingredients:

 1 spaghetti squash

 1 small jar of prepared pasta sauce

Directions:

Wash outside of the spaghetti squash thoroughly. Pierce in several places with a fork. Place

squash in a microwave safe dish. Microwave on High about 3-4 minutes per pound until outer

shell pierces easily with a fork. Carefully remove from the oven and let stand for at least 10

minutes. While squash is standing, warm pasta sauce in a microwave safe dish. Cut squash in

half and remove seeds. Then pull a fork through the middle to reveal the spaghetti strands.

Serve with warm pasta sauce.

Nutrition Information:

Serving size: 1/2 cup

*A two-pound squash yields about four half-cup servings

Per serving: (Squash only—Pasta Sauce not included):

Calories: 42, Total Fat: 0.4 g, Saturated Fat: 0 g, Carbohydrates: 10 g, Fiber: 2.2 g, Sodium: 28

mg *Note: A 2-lb squash yields about four half-cup servings.

Recipe source: Kids Café: A Menu of Options (N.C. Cooperative Extension)

Additional Cooking Methods for Spaghetti Squash:

• Whole Spaghetti Squash (Oven): Preheat oven to 400°F. Pierce squash with a fork. Place

squash on a baking sheet; bake at 400°F for 1 hour or until tender. Cool. Cut squash in half

lengthwise; discard seeds. Scrape inside of squash with a fork to remove spaghetti-like strands

to measure 4 cups. Serve with warm pasta sauce or your favorite additions for pasta.

Source: Cooking Light

• Baked Squash (Halved or Cut): Wash & cut squash lengthwise or into pieces. Remove seeds

and strings. If baking spaghetti squash, remove seeds. Lightly brush cut surfaces with oil or

melted margarine. Sprinkle with brown sugar or parmesan cheese, if desired. Place in baking

dish with a few tablespoons of water and bake until tender. If using a conventional oven,

bake uncovered at 350°F for about 30 minutes. Oven temperature and time can vary.

If using a microwave, cover and bake on full power 6—7 minutes. Rotate. Bake another 6—

7 minutes. Serves 4 per pound. Serve with warm pasta sauce or your favorite additions for

pasta. Source: Clemson Extension

 Is spaghetti squash a good substitute for pasta?

Looking for how to cook spaghetti squash and make spaghetti squash noodles?   Just 5 minutes of prep time and you’ve got yourself a tasty low carb, gluten-free, and healthy pasta alternative!

Spaghetti Squash Pasta

How To Cook Spaghetti Squash and Make Spaghetti Squash Noodles | Just 5 minutes of prep time and you can make delicious, easy, and healthy spaghetti squash noodles for a low carb, gluten-free, and healthy pasta alternative! | A Sweet Pea Chef

I was about to start off this blog post by saying spaghetti squash is my favorite type squash…

Then the guilt kicked in.

Because, I realized, where does that leave acorn squash or pumpkin or butternut squash? Or those cute crooked necked yellow squashes?

And, are we able to include zucchini in this list?  Yikes.

I love all of them, each on its own special way.

Two images, side by side, one before of a whole spaghetti squash, and the other after slicing the spaghetti squash in half lengthwise to prep for baking.

Okay, the guilt is gone.  Few.

Now that we are all past that, what I love so much about spaghetti squash is that it can easily substitute for pasta. The amazingly cool little strands that just come together so easily after a simple roasting mimic pasta very well.  Even after making it so many times, I’m always amazed at how cool it is.

Yes, I’m a dork.  In case you didn’t realize this already from my panic over choosing which squash I like most.

Side view of a half of a spaghetti squash that needs to have the seeds removed before baking.

Are Spaghetti Squash Noodles Healthy?

Not only is spaghetti squash a good pasta substitute, it’s a really healthy one, too!  Compare just 42 calories and 10 carbs in one cup of my yellow friend, the spaghetti squash, to 221 calories and 43 carbs in 1 cup of “real” spaghetti noodles. Plus, there’s more fiber and other nutrients as well.  Using veggies and squash like this (and like this) instead of pasta is a tasty, low-carb and gluten-free way to go.

Sweet, right?

Spaghetti squash halves that have had their seeds removed and are ready to season and bake for spaghetti squash noodles, next to a bowl of the seeds that were removed.

How To Cook Spaghetti Squash

There are two main ways to cook spaghetti squash in order to make spaghetti squash noodles: in the oven (for baked spaghetti squash) or in the microwave.  Here’s how you do both:

How To Bake Spaghetti Squash Noodles in the Oven

Cooking the spaghetti squash couldn’t be easier. Seriously.  Just follow these instructions:

Slice the spaghetti squash in half lengthwise (you could cut into rings if you’d like, but I find lengthways to be easier to remove the seeds and bake)

Remove the seeds

Drizzle each cut side with olive oil and season with sea salt and black pepper (this step is totally optional, but will add flavor to the baked spaghetti squash noodles)

Place each half of the spaghetti squash face down on a rimmed baking sheet lined with parchment paper or aluminum foil

Place in the oven and roast for about an hour

The squash is done when the noodles easily pull away from the skin and you can easily pierce the skin with a fork

Using a fork, scrape the insides of the squash to separate the strands

It takes literally 5 minutes to prep the spaghetti squash to be cooked once the oven is preheated.  So easy!

How To Cook Spaghetti Squash in the Microwave

Slice the spaghetti squash in half lengthwise (you could cut into rings if you’d like, but I find lengthways to be easier to remove the seeds and bake)

Remove the seeds

Drizzle each cut side with olive oil and season with sea salt and black pepper (this step is totally optional, but will add flavor to the baked spaghetti squash noodles)

Place one of the spaghetti squash halves face down in a small microwave-safe casserole dish or rimmed plate

Pour 3-4 tbsp. water into the dish

Microwave 8-10 minutes, or until the skin is tender when pierced with a fork

Using a fork, scrape the insides of the squash to separate the strands into the spaghetti noodles

Side by side images of baked spaghetti squash. Left image shows how to tell if spaghetti squash is cooked (when fork can easily pierce skin). Right image is the baked spaghetti squash that has been flipped over and is ready to be pulled into spaghetti squash noodles.

Fork pulling at the strands of the baked spaghetti squash to create the spaghetti squash noodles.

Bowl of spaghetti squash noodles that have been seasoned with sea salt and black pepper, next to a baked spaghetti squash.

How To Make Spaghetti Squash Noodles with Pasta Sauce

My favorite way to enjoy spaghetti squash is with some hearty pasta sauce, but  it’s also yummy just simply sautéed with some garlic and olive oil. Or with some veggies, like zucchini and onions.  Add some parmesan cheese and you’ve got yourself a delicious side, meal or base for a pasta dish.

Here are some of my favorite pasta sauces for cooking with spaghetti squash noodles:

Simple Tomato (Marinara) Sauce

Cauliflower Cheese Sauce

Pesto

Meat Sauce

Making spaghetti squash noodles with pasta sauce is very easy to do.  You can treat the squash noodles just like pasta and either top the baked spaghetti squash noodles with your pasta sauce of choice or toss it to coat before serving.  The noodles will hold up well either way.

Single bowl of spaghetti squash noodles with a fork, and seasoned with sea salt and black pepper, ready to eat.

Can You Freeze Spaghetti Squash Noodles?

While making spaghetti squash is amazingly easy, it does require about an hour of your time from start to finish.  One way to have baked spaghetti squash noodles on hand more quickly is to freeze your spaghetti squash noodles once they’ve been cooked.

The good news is it is very easy to freeze spaghetti squash noodles.  The bad news is the texture wont be quite the same, as it will be slightly more soggy once defrosted.  That being said, it’ll still work and hold up enough to enjoy. All you have to do is portion it out and freeze it without any sauce.

To remove the most amount of sogginess from frozen spaghetti squash noodles, you can put the squash noodles into a colander and then set the colander inside a large mixing bowl, covered, and then store it in the refrigerator overnight. This will help it drain and prevent it from getting too soggy later. Then, freeze in freezer-safe bags.

Frozen spaghetti squash noodles are best when used within 1-2 months.

How To Cook Spaghetti Squash and Make Spaghetti Squash Noodles

ASPC on Instagram

If you give this recipe a try, let me know what you think by leaving a comment and rating it. And don’t forget to take a picture and tag it #asweetpeachef on Instagram! I LOVE seeing what you come up with. Enjoy!

5 from 6 votes

Best Foods For Weight Loss

Print

How to Cook Spaghetti Squash and Make Spaghetti Squash Noodles

Prep Time

5 mins

Cook Time

1 hr

Total Time

1 hr 5 mins

 

Looking for how to cook spaghetti squash and make spaghetti squash noodles? Just 5 minutes of prep time and you’ve got yourself a tasty low carb, gluten-free, and healthy pasta alternative!

Categories: pasta, Side

Difficulty: Easy

Keyword: how to make spaghetti squash, how to make spaghetti squash noodles, how to make squash noodles

Servings: 4

Calories: 47 kcal

Author: Lacey Baier

Ingredients

1 spaghetti squash

1-2 tsp olive oil

1/2 - 1 tsp sea salt

1/4 - 1/2 tsp black pepper

Instructions

Preheat oven to 425 degrees.

Line a baking sheet with parchment paper or aluminum foil.

Carefully slice the squash in half through the stem. Using a spoon, scrape out the seeds and discard.

Lightly drizzle the olive oil over the flesh (cut-side) of the spaghetti squash. Then, lightly sprinkle the salt and pepper until evenly coated.

Flip the squash over to be cut-side down on the baking sheet.

Place on the oven and roast until a fork can easily pierce through the skin and flesh, approximately 45 min - 1 hour.

When the squash is cool enough to handle, gently scrape the flesh with a fork to remove it in long strands and then transfer to a medium bowl.

Recipe Video

Recipe Notes

You can also microwave spaghetti squash to make spaghetti squash noodles.  See instructions in the post.

Nutrition Facts

How to Cook Spaghetti Squash and Make Spaghetti Squash Noodles

Amount Per Serving (1 cup)

Calories 47Calories from Fat 21

% Daily Value*

Fat 2.3g4%

Saturated Fat 0.4g2%

Sodium 239.4mg10%

Carbohydrates 7.2g2%

Fiber 1.6g6%

Sugar 2.8g3%

Protein 0.7g1%

Vitamin A 50IU1%

Vitamin C 3.3mg4%

Calcium 20mg2%

Iron 0.4mg2%

* Percent Daily Values are based on a 2000 calorie diet.

Spaghetti Squash - How To Cook Spaghetti Squash | Mona Vand

This post contains affiliate links for products I use regularly and highly recommend.

Is squash a keto?

TABLE OF CONTENTS

 hide 

Is Yellow Squash Keto Friendly?

Get Carb Counts & Track Macros With The Easy Keto App

How Many Carbs In Yellow Squash?

Keto Yellow Squash Recipes

Conclusion: Can I Have Yellow Squash On Keto?

Veggies on keto can be tricky — especially when it comes to squash! Winter varieties like butternut squash, spaghetti squash, and pumpkin all contain varying carb counts, while summer varieties like zucchini keep carbs low. So, what about carbs in yellow squash (a.k.a. summer squash)? Is yellow squash keto, even?

Let’s go in-depth on carb count for yellow squash, plus the right ways to enjoy yellow squash on keto.

New to counting carbs or keto? Learn the keto diet basics here and grab my printable keto cheat sheet system to make it easy.

IS YELLOW SQUASH KETO FRIENDLY?

Yes, summer squash, including yellow squash, is keto! Carbs in summer squash are low enough to enjoy often.

Is yellow squash low carb? Also yes! Any carb-conscious diet can enjoy this veggie.

Easy Keto App

GET CARB COUNTS & TRACK MACROS WITH THE EASY KETO APP

Track this food and thousands of others (plus recipes!) in the app.

Get It On The App Store

Get It On Google Play

GET THE WEB APP

Is yellow squash keto friendly? These raw yellow squashes are keto.

HOW MANY CARBS IN YELLOW SQUASH?

Does yellow summer squash have carbs? Absolutely — but how many carbs does yellow squash have, exactly? One whole yellow squash contains 7.8 grams total carbs [*].

How about net carbs in summer squash? With a solid amount of fiber, a whole yellow squash has 5.8 grams net carbs.

HOW MANY CARBS IN 1 CUP OF YELLOW SQUASH?

If you don’t want to eat an entire one, what’s the yellow squash carb count for just 1 cup? A cup of raw yellow squash clocks in at 4.5 grams total carbs and 3.3 grams net carbs [*].

HOW MANY CARBS IN YELLOW SQUASH COOKED?

Yellow squash carb count doesn’t change much when you cook it. One whole cooked yellow squash has 8.2 grams total carbs and 5.8 grams net carbs [*].

The chart below summarizes yellow squash carbs for a variety of preparation methods.

SERVING SIZE TOTAL CARBS NET CARBS

1 whole squash, raw

1 cup, raw

1 whole squash, cooked 7.8g

4.5g

8.2g 5.8g

3.3g

5.8g

BEST KETO YELLOW SQUASH RECIPESPIN IT FOR LATER!

KETO YELLOW SQUASH RECIPES

Now that you know you can have summer squash on keto diet, maximize its flavor with these low carb yellow squash recipes!

Baking dish with yellow squash casserole

CHEESY YELLOW SQUASH CASSEROLE

Roasted squash slices and a creamy, cheesy sauce make this the perfect summery side dish… all with a few simple ingredients!

GET THE YELLOW SQUASH CASSEROLE RECIPE

Easy Healthy Pan Fried Squash and Zucchini Recipe - This easy pan fried squash recipe (or fried zucchini recipe) is crispy & delicious. Learn how to make fried squash and zucchini the healthy way! Naturally low carb and gluten-free.

KETO FRIED YELLOW SQUASH

Yellow squash carb count stays low in this dish, thanks to a flourless breading that cooks up totally crispy.

GET THE PAN FRIED SQUASH RECIPE

These easy stuffed summer squash boats are made with yellow squash & zucchini. They're packed with gooey Swiss cheese, ground beef & shiitake mushrooms.

STUFFED SUMMER SQUASH BOATS

This yellow squash keto recipe smothers your veggies in gooey Swiss cheese, ground beef, and mushrooms. Totally summery and savory!

GET THE STUFFED SUMMER SQUASH BOATS RECIPE

stack of healthy zucchini pancakes

KETO ZUCCHINI PANCAKES

You can use either yellow squash or zucchini to create a savory, tender pancake with no white flour whatsoever!

GET THE ZUCCHINI PANCAKES RECIPE

Sponsored by Advertising Partner

Sponsored Video

Watch to learn more

LEARN MORE

keto apple pie with ice cream

KETO APPLE PIE

Is yellow squash keto safe… in a pie?! This recipe makes it possible — squash is the secret apple swap in this sweet and tender dessert. Try it to believe it!

GET THE KETO APPLE PIE RECIPE

CONCLUSION: CAN I HAVE YELLOW SQUASH ON KETO?

Thanks to low carbs per serving, you can enjoy this veggie often on keto! Try it with low carb summer squash recipes to enjoy their delicious flavor and stick to your macros.

When should you eat spaghetti squash?

Growing a green spaghetti squash

Earlier in the year I read a blog post somewhere about spaghetti squash.  It is a type of squash that has flesh that once cooked can be separated out to look like spaghetti.  I hadn’t heard of it before and got a little bit excited about the whole idea of squash that could act as a rice or pasta substitute. I decided that we (i.e. my husband) should grow some in our veg garden.

Sustainable gift wrap course

So my lovely husband went off and bought some seeds, planted them, nurtured them and watered them. You get the idea! A few months later ta-da we had two spaghetti squashes.  I’m not sure that was a particularly great result, however two squashes are better than none. 

How to tell if spaghetti squash is ripe

I did a bit of reading on when to harvest them. Everything I read said that if you want to know how to tell if spaghetti squash is ripe look for these two things:

Wait until they have turned a yellow/ orange colour.

Check to see if you can scratch the surface. If you can leave a scratch mark it isn’t ripe.

We waited and waited and the entire plant died.  The squash was still green though and didn’t look like it had any intention of going orange. Our ones scratched easily and definitely weren’t ripe.

Can you eat unripe green spaghetti squash?

Not to be deterred I googled whether you can eat green under-ripe squash or not and I came across a couple of blog posts which said yes – you can (On food you can’t buy at the grocery store and how to cook spaghetti squash as summer squash)!  You just treat them like summer squashes which are usually things like courgettes, patty pan and marrows.  They are softer than winter squash and you can eat the whole thing.  

Roasted green squash

As usual I’m not great at following instructions i.e. a recipe.  I chopped my squash up into chunks and roasted them in the oven with a little olive oil.  I decided not to add herbs this time as I wanted to see what the squash tasted like.  Unripe squash might not sound very appealing, but actually it was really delicious.

under ripe spaghetti squash, food waste, reduce your food waste

If you want more ideas about how to use up a squash or pumpkin (ripe or not), take a look at this blog post: How to eat a whole pumpkin or squash with nothing wasted

Do you have any other foods that you aren’t sure how to use up? Check out my round up of use it up ideas! Also if you have any questions about how to use up food that you have grown come and join my Eco Thrifty Kitchen Club (a free to join Facebook group). The group is a friendly community with the aim of helping people to waste less in their kitchens!

Is spaghetti squash healthier than pasta?

Named because its texture, when cooked, is reminiscent of thin strands of pasta, spaghetti squash is a versatile winter vegetable that can be anything from a casual side dish to the main event of a fancy vegetarian feast. Its taste is different enough that no one would mistake a bowl of spaghetti squash for actual spaghetti and meatballs, but its filling factor and nutritional profile definitely make it an an occasional worthy substitute.

Calorie Count

If cutting calories is a goal for you, spaghetti squash may be a new fixture in your diet. One full cup of cooked spaghetti squash has only about 40 calories, while the same amount of spaghetti has five times that amount. Putting away a huge bowl of pasta that's more than one serving size can sometimes be easy if you're really hungry, so eating spaghetti squash instead is one way to keep yourself from overeating.

THE BEST GARLIC PARMESAN SPAGHETTI SQUASH RECIPE | HOW TO MAKE LOW CARB SPAGHETTI SQUASH

Protein-Packed Pasta

Protein is the most satiating macronutrient and is a staple of many healthy diets. In addition to helping the body build and repair bone, muscle and other tissue, adequate protein intake helps prevent the loss of lean muscle mass as you age. While a cup of cooked spaghetti squash has just 1 gram of protein, the same amount of cooked white pasta has 7 grams, and the same amount of cooked whole-wheat pasta has 9 grams.

Filling Fiber

Spaghetti squash definitely has some fiber, but not as much as you might think: only about 2 grams in 1 cup of the cooked vegetable. Refined spaghetti noodles don't have much more – about 3.5 grams per cup – but whole-wheat spaghetti noodles have an impressive 10.5 grams. Fiber is an important nutrient for a multitude of reasons, ranging from encouraging good digestive health to reducing the risk of conditions like heart disease and high cholesterol. Although adults typically need 20 to 30 grams of fiber daily, most Americans get only between 10 and 17 grams.

Carb Count

Carbs – whether you love 'em or hate 'em, it's good to have a general idea of how many of them are in your food. As a starchy veggie, spaghetti squash is surprisingly low in carbohydrates. One cup of cooked squash has only about 10 grams. Real spaghetti, on the other hand, has seven times that amount. Carbs are the primary source of energy for the brain and the body, so there's no reason to try to avoid them in your diet, but if you're going to eat a high-carb food like spaghetti, eat a whole-grain variety that contains fiber-rich, slow-digesting carbs to keep you fuller for longer and to improve your overall health.

Is spaghetti squash a laxative?

Spaghetti squash is a variety of winter squash, although it is ready for harvest in early autumn. When cooked, this large, hard-shelled squash yields long strands that many cooks use as a low-calorie alternative to pasta. The yellow flesh of the spaghetti squash contains many nutrients.

This vegetable is native to the Americas, and was later taken to countries all around the world by European explorers. It was popular in Asia for many years before catching on in the United States around 1980. Its botanical name is Cucurbita pepo, but some people call it vegetable spaghetti, vegetable marrow, or squaghetti. 

Health Benefits

Although it would be inaccurate to describe spaghetti squash as a powerhouse of nutrition, it does have some health benefits:

Weight Management

Spaghetti squash is a low-calorie food. Its fiber content makes it filling. Since people use it as a substitute for high-calorie foods, it can be a valuable part of a weight-control regimen. Maintaining a healthy weight can improve many conditions, including diabetes and heart disease. To get the maximum value from vegetables, eat them without added oils.   

Colon Health

Because of the appearance of spaghetti squash, you might assume that it is rich in fiber. It has over 2 grams per serving, which is more than regular pasta but not as much as many other vegetables. Fiber in the diet contributes to colon health by increasing the regularity of bowel movements. Good bowel function means a lower risk of hemorrhoids, diverticulitis, and colorectal cancer. People need between 21 and 38 grams of fiber per day. 

Cancer Risk Reduction

As you might guess from its yellow color, spaghetti squash contains beta-carotene, the substance that makes carrots orange. Beta-carotene is an antioxidant, so it can protect cells from damage, including cell damage that may lead to cancer. The vitamin C in spaghetti squash also has antioxidant qualities. 

Dental Health

Vitamins A and C are vital for good dental health. Vitamin C is necessary for healthy gums, and a lack of it can lead to tooth loss. Vitamin A contributes to the health of the salivary glands and tissues in the mouth. A deficiency can cause brittle teeth. Winter squash varieties contain good quantities of Vitamin A and Vitamin C. As a low-calorie food, spaghetti squash is also less likely to promote tooth decay than starchy or sweet foods.

SUGGESTED

Nutrition

Spaghetti squash contains a wide spectrum of vitamins and minerals, although not in large amounts. It offers fair amounts of these nutrients:

Vitamin C

Manganese

Vitamin B6

Potassium

Nutrients per Serving

A one-cup serving contains:

Calories: 42

Protein: 1 gram

Fat: 0 grams

Carbohydrates: 10 grams

Fiber: 2 grams

Sugar: 4 grams

Things to Watch Out For

Cutting a spaghetti squash can be hazardous because the shell is so hard. For that reason, some people roast them whole in the oven. You can also cook a whole spaghetti squash in a pressure cooker or a slow cooker with a little water. Any time you cook one whole, you need to poke a few holes in the shell to let the steam escape. After the cooking time is up, let the squash rest a bit before cutting into it. 

Some people prefer to oven roast squash halves for a faster cook time and a bit of caramelization. If you choose this method, be sure to rest the squash on a thick kitchen towel to keep it from rolling. Use a heavy chef's knife and don't try to cut through the squash’s tough stem. 

How to Prepare Spaghetti Squash

After cooking your spaghetti squash, use a fork to shred the flesh. You can use the scraped shells as serving dishes. The shreds are delicious served plain, but many people use them as pasta substitutes. Here are some ideas to try:

Serve the shreds of spaghetti squash with marinara sauce (with or without meat).

Make burrito bowls by piling the shreds into the shells and topping with taco meat, black beans, and salsa. 

Top the shells full of shreds with your favorite pizza ingredients and mozzarella for easy pizza bowls.

Make an Asian cuisine-inspired soup by adding shreds, mushrooms, and green onions to ginger-flavored broth.

Add the shreds instead of rice or noodles to your favorite homemade vegetable soup. 

Top the shreds with chili, onions, and cheddar. 

Roast the seeds of the squash and use them for a salad topping.

Is spaghetti squash good for Keto?

These are the best low carb, Keto Spaghetti Squash Recipes! Easy to make with healthy ingredients-you’ll love these recipes for side dishes, chicken + more!

 Low Carb / Keto Spaghetti Squash Recipes

Spaghetti squash is one of our favorite veggies! It’s easy to cook, and is pretty much a blank canvas for anything you want to pair it with.

Spaghetti squash is also super low carb/ keto friendly, and has a texture similar to pasta making it a great option for many dishes. 

We’ve rounded up a few of our favorite spaghetti squash recipes below, but before we get into that we wanted to share our tips/tricks for cooking + cutting a spaghetti squash. 

how to cut a spaghetti squash

Spaghetti squash can be difficult to cut- please be careful! You can cut a spaghetti squash vertically or horizontally. I prefer to cut them horizontally for ‘boats’ but it can sometimes be easier to cut them vertically through the middle.

Slice your spaghetti squash

Scoop out the seeds + you’re ready to cook!

A collage with step by step instructions showing how to cut spaghetti squash

Here are some tips for cutting spaghetti squash:

It’s easiest to cut a spaghetti squash on a surface that is lower than you so you can add your bodyweight into cutting it.

Make sure you use a cutting board that isn’t slippery

Use a sharp knife. Believe it or not you’re more likely to get hurt with a dull knife. This is my favorite kitchen knife.

how to cook a spaghetti squash:

Our favorite way to cook spaghetti squash is in the instant pot, but we’ve included links for how to cook spaghetti squash all different ways below. Here’s how we make Instant Pot Spaghetti Squash: 

buffalo chicken spaghetti squash casserole

   Buffalo Chicken Spaghetti Squash Casserole

Play Video

Slice spaghetti squash, put in your instant pot with 1 cup of water.

Cover + set pot to sealing for 5 minutes.

Once it’s cooked, manually release the pressure + shred your cooked squash with a fork!

a collage with step by step instructions showing how to cook spaghetti squash in the instant pot

Here are other methods for cooking spaghetti squash:

how to cook spaghetti squash in the instant pot 

how to cook spaghetti squash in the crock pot

how to cook spaghetti squash in the oven

how to cook spaghetti squash in the microwave

Now, here are some yummy low carb spaghetti squash recipes you’ll love!

low carb spaghetti squash recipes with chicken

We absolutely love cooking with chicken, because like spaghetti squash – it’s a blank canvas! You can add spices, sauces and whatever you desire to really amp up the flavor!

Buffalo Chicken Spaghetti Squash Casserole is our favorite spaghetti squash casserole with chicken! It is SO easy to make, and who doesn’t love buffalo *everything*

keto spaghetti squash casserole in a white dish on a grey background

Sun-Dried Tomato Spaghetti Squash with Chicken – With just 10 ingredients, this Sun-dried Tomato Spaghetti Squash with Chicken is an easy, delicious meal. The oil and garlic sauce coats the squash and pairs beautifully with the sun-dried tomatoes and chicken. 

Greek Chicken Spaghetti Squash Bake combines olives, sun dried tomatoes and artichoke hearts with cooked chicken. Perfect for a busy weeknight dinner!

Pesto Chicken Stuffed Spaghetti Squash is a healthy and delicious dinner! A flavorful and lower carb option for those who are craving a light and refreshing meal. Also, perfect for meal prep!

BBQ Chicken Bacon Ranch Casserole is Whole30, Paleo and dairy-free. The smoky flavors come together with just a hint of spice and deliciously cool ranch. This casserole has classic Americana flavor your whole family will enjoy.

BBQ Chicken Spaghetti Squash Casserole

Creamy Bacon Ranch Spaghetti Squash Boats – Filled with chicken, broccoli, bacon and drizzled with ranch dressing these low carb, gluten-free creamy bacon ranch stuffed spaghetti squash bowls are sure to be a family favorite.

Dairy-free Spaghetti Squash Chicken Alfredo is velvety rich, while also being paleo and gluten-free. Bacon and spinach add further dimension. Plus there’s an easy Instant Pot cooking option.

Buffalo Chicken Spaghetti Squash Boats are another one of our favorite spaghetti squash recipe. Creamy buffalo chicken + the spaghetti squash are the perfect combo!

keto spaghetti squash recipes with turkey

Our favorite recipe for spaghetti squash and ground turkey is to make our Healthy Turkey Meatballs and let them simmer in Crockpot Tomato Sauce. Serve them over cooked spaghetti squash and you’ve got the perfect dinner! Here are a few other ideas for how to cook turkey and spaghetti squash.

Turkey Kale Spaghetti Squash Casserole is made with ranch dressing, ground turkey, kale, onion, and spaghetti squash and baked in the oven until crispy and golden brown.Packed with protein and healthy fats, is great for meal prep, and is paleo, gluten free, dairy free, and Whole30 approved!

A low carb spaghetti squash casserole with turkey and ranch

Meatball Spaghetti Squash Boats are easy to make and so tasty!

Turkey Bolognese Spaghetti Squash is the perfect easy dinner! Slow cooked sauce is filled in spaghettis quash and baked with cheese for a delish meal!

Italian Turkey Spaghetti Squash Casserole -Turkey, Spinach, And Gruyere cheese all tossed together and baked in one dish = easy, yummy comfort food!

LEAN AND GREEN // SPAGHETTI SQUASH MEATBALL MARINARA // #ShleesHealthJourney

low carb spaghetti squash recipes with pork

Sausage, ground pork, bacon + parm all pair well with spaghetti squash. Spaghetti squash is very light and has virtually no taste so cooking it with a higher fat meat is the perfect way to add flavor!

Chorizo-Stuffed Spaghetti Squash is a wholesome dinner that takes only 15 minutes of prep time AND it Keto, Low-Carb, Paleo, Primal and GAPS, with a Whole30 version!

Parmesan Spaghetti  Squash with Sausage is classic comfort food made keto friendly!

Spaghetti squash burrito bowls on a white plate

Spaghetti Squash Burrito Bowls taste just like Chipotle’s tasty burrito bowls and are loaded with healthy whole food ingredients! 

Cacio e Pepe Spaghetti Squash – Made with lemon, arugula, pancetta, red pepper flakes, grated parm + pepper – this is the low carb version of your favorite pasta dish!

keto spaghetti squash recipes with seafood

If you like light, fresh meals – seafood and spaghetti squash are the perfect pairing. We love these recipes!

Cilantro Lime Shrimp with Green Chili Avocado Sauce combines roasted spaghetti squash and green chili avocado sauce with cilantro lime shrimp for a healthy, gluten free and dairy free meal!

A low carb spaghetti squash seafood recipe on a white plate

Spaghetti Squash Shrimp Scampi – Shrimp tossed in an easy-to-make garlic butter sauce then served on top of spaghetti squash (so good!!)

vegetarian low carb spaghetti squash recipes

There are lots of vegetarian recipes you can make with spaghetti squash too! Whether it be a meal, or a side dish – these are delish low carb vegetarian spaghetti squash recipe options!

Spaghetti Squash Ramen is a delicious way to use this noodle-like vegetable! With toasted sesame oil, scallions, and ginger, it has flavors similar to classic ramen, but with more fiber and nutrients.

Spaghetti Squash Salad is tossed in a zesty dressing for an easy healthy side dish that’s a cinch to make and guaranteed to please. It tastes great warm or cold–perfect for a dinner side, or to take along to a picnic or potluck. 

Vegan Creamy Mushroom Spaghetti Squash Boats are a hearty and comforting plant-based meal, perfect for a weeknight dinner! The spaghetti squash is roasted in the oven, and the creamy mushroom mixture is made on the stovetop with a handful of super flavorful ingredients. 

Vegetarian low carb spaghetti squash recipes

Instant Pot Garlic Parmesan Spaghetti Squash is one of the tastiest spaghetti squash recipes out there. Not only is it crazy good, but it’s a great vegetarian side dish that’s easy to make, and makes a beautiful presentation!

Tomato Mushroom Spaghetti Squash is a delicious low-carbs and keto friendly recipe that’s loaded with veggies!

Roasted Spaghetti Squash with Mushrooms  is a great vegetarian and gluten-free dinner recipe ready in 1 hour from start to finish!

Buffalo Chicken Spaghetti Squash Casserole in a white dish on a grey background.

Keto Buffalo Chicken Spaghetti Squash Casserole

No ratings yet

This Keto Buffalo Chicken Spaghetti Squash Casserole is the perfect quick weeknight dinner. Low in carbs, but full on flavor – it's gluten free and SO delicious!

Prep Time : 15 minutesCook Time : 20 minutes Total Time : 35 minutes

Serves : 4 people

(hover over # to adjust)

PRINT RATE

ingredients

3 cups spaghetti squash, shredded (one medium spaghetti squash)

2.5 cups shredded chicken (1 lb chicken)

1/2 tablespoon olive oil

1 egg

1/2 teaspoon onion powder

1/4 teaspoon pepper

1/2 teaspoon garlic powder

1/3 cup Frank’s Red Hot

1/2 cup blue cheese crumbles optional – (omit if Whole30/paleo)

instructions

Preheat oven to 400 degrees

Cook spaghetti squash. For microwave: Fill a microwave safe glass dish with 1 inch of water. Slice spaghetti squash in half + place face down in water. Microwave on high for 10 minutes until cooked. Remove from microwave + shred spaghetti squash. For instant pot: Slice spaghetti squash, put in your instant pot with 1 cup of water. Cover + set pot to sealing for 5 minutes. Manually release the pressure + shred your cooked squash with a fork!

While spaghetti squash is cooking, make shredded chicken. Follow these directions for the instant pot, or boil on the stove for 10 minutes, or buy a rotisserie chicken + shred.

In a bowl, mix together olive oil, egg, spices+ Frank's Red Hot. Whisk until combined.

Add cooked spaghetti squash, shredded chicken + spice/sauce mixture to a bowl and stir until combined. Stir in blue cheese crumbles.

Pour mixture in a greased 8×8 baking dish. Bake at 400 for 25 minutes or until top starts to brown. You can broil for one minute to get a crispy top.

video

notes

Time Saving Tips for making this Buffalo Chicken Spaghetti Squash Casserole

Here is a post on how to cook spaghetti squash in the microwave and here is a post about how to cook spaghetti squash in the instant pot. Both methods take about 10 minutes.

The other key to this recipe is the chicken. You have a few options for shredded chicken. You can make my Easy Instant Pot Shredded Chicken, you can cook the chicken in the crockpot (you’d have to do it the day before or in the morning) OR you can say whatevs and just buy a rotisserie chicken and shred it up.. any method will work.

While your chicken/spaghetti squash are cooking – you can prep the other minimal ingredients, so that you can get it in the oven in no time! Easy peasy!

 

nutrition facts

Nutrition Facts

Keto Buffalo Chicken Spaghetti Squash Casserole

Amount Per Serving (1.5 cups (approx))

Calories 217Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 4g25%

Cholesterol 114mg38%

Sodium 450mg20%

Potassium 463mg13%

Carbohydrates 5g2%

Fiber 1g4%

Sugar 2g2%

Protein 25g50%

Vitamin A 281IU6%

Vitamin C 2mg2%

Calcium 112mg11%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet. This is an estimate and can vary pending your ingredients

Tried this recipe?

Share it! Make sure to tag @thecleaneatingcouple or use #thecleaneatingcouple!

keto spaghetti squash faq

Is spaghetti squash ok to eat on keto diet?

Yes! Spaghetti squash is a great option for those on a keto diet. It has around 5g of net carbs for a one cup serving. When paired with protein or low carb veggies it’s a great meal.

Can you eat squash on a keto diet?

You can eat squash on a keto diet. Some squash (butternut, acorn) are higher in carbs than other squash (zucchini and spaghetti squash). Be mindful of the squash you’re eating and you can enjoy squash on a keto diet!

Is spaghetti squash full of carbs?

No! Spaghetti squash has around 10g of carbs or 5g of net carbs for a one cup serving. It’s lower in carbs than most vegetables, and a great low carb substitute for rice.

Can I eat an entire spaghetti squash?

You can make an entire baked spaghetti squash for 210 calories worth of ‘pasta’. Yes, an entire baking dish full of spaghetti squash has the same amount of calories as a measly bowl of regular pasta.

Do you eat the whole spaghetti squash?

You never have to peel a spaghetti squash, but you probably want to avoid eating the skin. Most recipes call for you to bake the squash, sliced down the middle with the shell intact and seeds removed. Once baked, you can use a fork to pull the spaghetti-like strands from the hard shell.

Is the shell of spaghetti squash edible?

Unlike the skin of acorn squash or kabocha squash, I would not recommend eating the skin of the spaghetti squash. It will not harm you, however, after cooking the skin turns rough- almost like eggshells- and is paper thin.

Can I eat a whole squash?

You can turn it into fries, devour it as a low-carb spaghetti, transform it into healthy vegan doughnuts (yes, seriously)…you name it. But if you’re only eating the inside, you’re seriously missing out: It turns out the entire squash—skin and all! —is totally edible.

What part of the spaghetti squash is edible?

Spaghetti squash is an edible squash with slightly stringy flesh. When it’s cooked it has a texture and appearance of spaghetti noodles! I think it tastes incredible and I love the tender strands it produces.

What is toxic squash syndrome?

The toxicity associated with consumption of foods high in cucurbitacins is sometimes referred to as “toxic squash syndrome”. In France in 2018, two women who ate soup made from bitter pumpkins became sick, involving nausea, vomiting, and diarrhea, and had hair loss weeks later.

Should you eat PASTA? | Weight loss | Healthy?

Is it OK to eat squash skin?

In fact, squash peel is completely edible. All of it. It’s actually very nutritious too, with plenty of fibre and a rich source of vitamin A. Of course, ‘edible’ simply means that eating it isn’t dangerous, and it doesn’t necessarily follow that it will be pleasant to eat.

Are the guts of spaghetti squash edible?

Just like you would roast pumpkin seeds and snack on those, spaghetti squash seeds are edible and make a great snack.

Is spaghetti squash good for weight loss?

Spaghetti squash is low in calories and high in fiber, making it a great addition to a weight loss diet.

Is spaghetti squash healthier than pasta?

If cutting calories is a goal for you, spaghetti squash may be a new fixture in your diet. One full cup of cooked spaghetti squash has only about 40 calories, while the same amount of spaghetti has five times that amount.

How much spaghetti squash is a serving?

One cup

One cup of cooked spaghetti squash is equal to a standard serving. One cup of cooked spaghetti squash contains: ​Calories:​ 42.

How many cups is 1 spaghetti squash?

This medium-sized cylinder-shaped squash can be yellow, cream or tan in color. Spaghetti squash weigh 4-8 pounds. The flesh comes in spaghetti-shaped strands and a sweet, mild flavor. A four pound squash will yield about 5 cups.

How many servings is a spaghetti squash?

8 servings

How Many Servings Is One Spaghetti Squash? A 3-pound spaghetti squash will yield about 8 servings. If that’s too many servings, you can store spaghetti squash (uncooked), wrapped in plastic, for up to four days.

Is spaghetti squash good for a keto diet?

Spaghetti squash is also super low carb/ keto friendly, and has a texture similar to pasta making it a great option for many dishes.

Is spaghetti squash anti-inflammatory?

Consuming spaghetti squash increases your intake of omega-3 and omega-6 essential fatty acids. These essential fatty acids assist in regulating blood pressure and are known to have anti-inflammatory effects which protect against heart disease.

Is spaghetti squash a low carb food?

Yes, you can have spaghetti squash on keto! Carbs in spaghetti squash are much lower than other winter squashes. Try it in low carb recipes as a delicious pasta substitute.

Can diabetics eat spaghetti squash?

Add Spaghetti Squash to Your Diabetes-Friendly Plate

In 1 cooked cup, spaghetti squash provides 76 calories, 9 g of carbs, and 2 g of fiber, along with 4 g of fat and 1 g of protein, notes the USDA.

Is spaghetti squash a diuretic?

They are all in the Curcurbitaceae (Gourd) Family, making them relatives of cucumber, pumpkin and watermelon. Summer squashes are alkaline, alterative (blood purifying), anti-inflammatory, antispasmodic, and diuretic.

Is spaghetti squash supposed to be crunchy?

Spaghetti squash “noodles” can be a little watery, or have a slight crunch to them depending on the squash. This slightly crunchy texture is what makes them stand out from regular pasta to me. I like the texture, but it can be a surprise if you’re expecting regular spaghetti noodles.

Can undercooked spaghetti squash make you sick?

Squash can contain a toxic compound called cucurbitacin E., which can cause cucurbit poisoning, also known as toxic squash syndrome (not to be confused with toxic shock syndrome) in people who ingest it.

Is spaghetti squash undercooked OK?

Undercooked spaghetti

If you have already cooked, shredded and prepared your favorite spaghetti squash but it still feels undercooked there are certain things you can do to fix this. The simplest way to give them a bit more cooking is to microwave them for a minute, give it a bit of a stir, and try them again.

Is spaghetti squash healthy?

Like other members of the squash family, the spaghetti squash is high in vitamins and nutritional value. “You’re getting tons of vitamin C, vitamin B6, betacarotene and fiber,” Czerwony says. It also has antioxidants, which Czerwony notes are especially helpful for other reasons.

Is it safe to eat spaghetti squash seeds?

Yes, all squash seeds are edible and have nutritional value. You can eat the seeds from butternut squash, acorn squash, and spaghetti squash.

What is healthier spaghetti squash or zucchini noodles?

Zucchini Pasta has more protein (1.371 g), more potassium (333 mg) and more dietary fiber (0.013 g). A look into essential Vitamins & Minerals, shows that Zucchini Pasta outdoes Spaghetti Squash on every one, except for Niacin, Pantothenic Acid, Calcium and Selenium.

How can I eat without gaining weight?

The key to maintaining a healthy weight is balance. You can eat whatever you want and not gain weight as long as your caloric intake is equal to your caloric output. Even though you might enjoy a diet of lots of cake and ice cream, you might end up hungry, and eating this way might leave you with deficiencies in essential nutrients. Balance also means that you eat mostly nutritious food with occasional not-so-healthy treats. Consult your doctor or dietitian to help you design a meal plan that allows you to eat what you want.

VIDEO OF THE DAY

Calorie Balance to Not Gain Weight

Maintaining a healthy weight is not only good for your overall health, it may also improve the quality of your life. The only way to maintain your weight, however, is to balance the number of calories you eat with the number of calories you burn. If you eat more calories than your body needs, you'll gain weight. Your calorie needs are unique and are based partially on your genetics. The USDA Dietary Guidelines page offers a range to help you get started, based on age, gender and activity. Women need 1,600 to 2,400 calories a day; men need 2,000 to 3,000 calories a day; and, younger women and men, especially those who are more active, require even more calories.

Technically, you can eat whatever you want and not gain weight as long as you stay within your daily calorie needs, but eating a diet filled with junk food will leave you deficient in essential nutrients, which isn't healthy.

Fill Up on Low-Cal Goodies

To leave room in your diet for "whatever you want," focus on eating low-calorie foods most of the time. Fill up on foods that are rich in nutrients, such as fruits, vegetables, whole grains, low-fat dairy foods and lean protein, such as poultry, seafood and beans. These foods may help save calories, too. It's not the number of calories in food that keep you full, but the volume of food you eat. Eat fruits and veggies, which have relatively few calories per serving, so you can enjoy larger portions without eating too many calories.

Fitting in Whatever You Want

Once you've made "room" in your diet with low-calorie foods, you can fit in your favorite indulgences. You should not, however, treat your diet as a free-for-all; limit your "treat" calories to 10 to 15 percent of your overall diet. For example, if you eat 2,000 calories a day to maintain your weight, you could budget 200 to 300 calories as discretionary calories. For your daily treat, you could enjoy 1/2 of a small slice of chocolate cake with chocolate frosting or 1/2 cup of vanilla ice cream.

Exercise to Allow for Extras

Burn calories with exercise to create room for your favorite treats. The number of calories you burn depends on the activity, the duration of that activity, and on your current weight. For example, a 125-pound person can burn 90 calories during a 30-minute game of bowling, but a 185-pound person can burn 133 calories doing the same activity for the same amount of time. More strenuous activities burn more calories. Running at a pace of 5 miles an hour helps a 125-pound person burn 240 calories and a 185-pound person burn 355 calories in 30 minutes.

You can also give your metabolism a little boost with strength training, because muscle requires more calories to maintain than fat. Lifting weights, doing yoga and body-resistance exercises, such as squats and lunges, all help build metabolically active muscle.

Are squash fattening?

We love summer squash because they're so versatile, simple to prep, and quick to cook, but how does their nutritional value stack up against other vegetables?

Alyssa Langer, RDN, Freelance Writer

By Alyssa Langer, RDN

May 27, 2021

ADVERTISEMENT

Pin

More

×

The Amazing Health Benefits of Zucchini and Yellow Squash

Paste dek here.

Summer squash, as their name suggests, are at their peak during the summer months and are easy to prep, quick to cook, and versatile to use. While we know they're tasty, are zucchini, yellow squash, and other types of summer squash worth seeking out for their health benefits? If you're wondering how do their nutritional values stack up against other summer vegetables, look no further: Here, we break down the health benefits of zucchini and yellow squash, looking at their pros and cons, and also provide you with plenty of cooking inspiration to get started.

Related: How to Choose and Store Produce

late summer squash ten mothers farm vegetables

CREDIT: TEN MOTHERS FARM

Are Zucchini and Yellow Squash Good for You?

First, nutritional values do not vary much between the different varieties of summer squashes (the broader category in which zucchini and yellow squash live, along with many other types!), according to the University of Illinois Extension. On the whole, summer squashes consist of about 95 percent water. While this makes them a fantastic low-calorie vegetable (containing just about 20 calories per cup), it also means they're not the most nutrient-dense vegetables out there. Additionally, summer squashes are picked while they're relatively immature (hence the soft, edible skin and typically small seeds—as opposed to winter squashes with harder exteriors and large seeds), which also contributes to their lower nutritional values. But don't let that stop you—these vegetables still have plenty of benefits, both in terms of nutrition and culinary possibilities, and they definitely deserve a spot in your grocery bag.

Not only are summer squash low in calories, but they also have little to no cholesterol, fat, and sodium—all nutrients we should be limiting. On the flip side, both zucchini and yellow squash boast vitamins A and C, potassium, plus fiber. Like most produce, you'll want to avoid peeling the skin—that's where the majority of the nutrients are stored.

How to Use Summer Squash in Your Cooking

Another perk of zucchini and yellow squash is that they can be eaten raw or cooked, and they fit into just about any meal or time of day. Looking for a change in your breakfast routine? Grated zucchini adds nutrients and moisture to these warm-spiced breakfast muffins, and their mild flavor perfectly pairs with fresh herbs and fluffy eggs in a Herb Frittata. For lunch or dinner, try summer squash raw in a lower-carb Zucchini "Pasta" (by simply peeling zucchini into thin ribbons) or a light, fresh Quick-Marinated Yellow Squash Salad. You can even use them to make a Golden Gazpacho, which is just perfect for those hot summer nights when you don't want to turn on the stove or oven. Even dessert is an option when it comes to summer squash—try Chocolate Zucchini Bread and Zucchini Bundt Cake with Orange Glaze. You'll find that shredded zucchini keeps both desserts moist and tender as they bake.

The versatility of summer squash extends to cooking methods, too. Whether you want to grill, sauté, fry, braise, roast, purée, bake, or pickle it, this vegetable lends itself well to just about every culinary technique (with the exception of canning, which is not recommended), making the possibilities seemingly endless. Best of all, they're widely available in grocery stores or farmers' markets, especially during the warmer months. If you're lucky, you'll come across squash blossoms, which are edible raw or cooked and are often stuffed, battered, and fried to perfection.

Does spaghetti squash make you gain weight?

Spaghetti squash is a vibrant winter vegetable with a mild nutty flavor and an impressive nutrient profile.

Closely related to pumpkin, zucchini, and other types of squash, spaghetti squash comes in many sizes, shapes, and colors, ranging from off-white to dark orange.

In addition to being low in calories and loaded with nutrients, it’s associated with a number of health benefits.

This article reviews the nutrition, benefits, and potential downsides of spaghetti squash and offers tips on how to add it to your diet.

Spaghetti squash is packed with vitamins and minerals

Spaghetti squash is a nutrient-dense food, meaning it’s low in calories but a decent source of several key vitamins and minerals.

In particular, spaghetti squash is a good source of pantothenic acid. It’s also a decent source of fiber, vitamin C, manganese, vitamin B6, and niacin.

Spaghetti squash nutrition facts

One cup (155 grams) of cooked spaghetti squash provides the following nutrients (1Trusted Source):

Calories: 42

Carbs: 10 grams

Fiber: 2.2 grams

Protein: 1 gram

Fat: 0.4 grams

Vitamin C: 6% of the DV

Manganese: 7% of the DV

Vitamin B6: 9% of the DV

Pantothenic acid: 11% of the DV

Niacin: 8% of the DV

Spaghetti squash also contains small amounts of potassium, thiamine, magnesium, folate, calcium, and iron.

How To Eat Pasta AND Lose Belly Fat! | Healthy Recipes | JJ Virgin

SUMMARY

Spaghetti squash is low in calories but high in pantothenic acid, a B vitamin. It’s also a decent source of fiber, vitamin C, manganese, vitamin B6, and niacin.

It’s rich in antioxidants

Antioxidants are powerful compounds that can help protect your body from free radicals, which are unstable molecules that can cause damage to your cells. Too many free radicals in your body can cause a form of damage called oxidative stress.

By defending you against free radical damage, antioxidants may improve your health. Research shows that antioxidants may help prevent chronic conditions like heart disease and cancer (2Trusted Source).

Winter squash varieties like spaghetti squash are loaded with antioxidants.

In particular, winter squash provides plenty of beta carotene — a potent plant pigment that can help protect your cells and DNA from damage (3Trusted Source, 4Trusted Source).

Spaghetti squash is also a source of vitamin C, which doubles as an antioxidant and has been shown to play a significant role in disease prevention (1Trusted Source, 5Trusted Source).

SUMMARY

Spaghetti squash contains beta carotene and vitamin C — two antioxidants that can curb free radical damage and reduce your risk of chronic diseases.

How does spaghetti squash affect digestion?

Fiber moves slowly through your digestive system, adding bulk to your stool. This promotes regularity and relieves constipation (6Trusted Source, 7Trusted Source).

Spaghetti squash is an excellent source of fiber. A 1-cup (155-gram) serving packs 2.2 grams — 8% of your daily fiber needs (1Trusted Source).

Upping your fiber intake may benefit several aspects of digestive health.

In fact, research suggests that a high fiber diet could be beneficial for treating conditions such as diverticulitis and hemorrhoids (6Trusted Source).

Adding just 1–2 servings of spaghetti squash to your diet along with a variety of other fiber-rich foods can boost regularity and keep your digestive system running smoothly.

SUMMARY

Spaghetti squash contains plenty of fiber, which can promote regularity and aid in treating digestive issues such as constipation, diverticulitis, and hemorrhoids.

Is spaghetti squash good for weight loss?

Spaghetti squash is low in calories but high in fiber, making it a healthy option for a well-rounded weight loss diet.

If you’re trying to lose weight, fiber can help by slowing the emptying of your stomach and stabilizing your blood sugar levels to reduce hunger and appetite (6Trusted Source).

Plus, because it has only 42 calories per cup (155 grams), using spaghetti squash as a low calorie alternative in recipes such as gratin, casseroles, lasagna, or pasta dishes may help promote weight loss.

SUMMARY

Spaghetti squash is low in calories and high in fiber, making it a great addition to a weight loss diet.

Spaghetti squash nutrition vs. pasta

Although spaghetti squash looks a lot like noodles, they’re quite different nutritionally.

One cup (155 grams) of cooked spaghetti squash contains 42 calories. That’s only 18% of the 239 calories in 1 cup (151 grams) of cooked spaghetti (1Trusted Source, 8Trusted Source).

It’s also a low carb alternative to pasta, containing only 10 grams of carbs in 1 cup. That’s just 21% of the 47 grams of carbs you’d find in a comparable amount of pasta (1Trusted Source, 8Trusted Source).

Here are some more comparisons between spaghetti squash and pasta (1Trusted Source, 8Trusted Source):

Nutrient Spaghetti squash, cooked

(1 cup or 155 grams) Pasta, spaghetti, cooked

(1 cup or 151 grams)

pantothenic acid 11% of the DV 3% of the DV

vitamin B6 9% of the DV 4% of the DV

vitamin C 6% of the DV 0% of the DV

potassium 4% of the DV 1% of the DV

niacin 8% of the DV 16% of the DV

iron 3% of the DV 11% of the DV

While spaghetti squash takes the top spot for many nutrients, pasta wins out in a few areas, like iron and niacin. Refined pasta is often enriched, meaning these nutrients are added during production.

Overall, if you’re trying to reduce calories or carbs, spaghetti squash is the better choice. And it’s richer in many nutrients, too, like B vitamins and vitamin C.

SUMMARY

Spaghetti squash is a nutritious, low carb alternative to pasta. It’s also much lower in calories than pasta.

Spaghetti squash has great versatility

Spaghetti squash is a winter vegetable with a mildly sweet flavor and stringy texture that works well in many recipes.

You can easily bake it, microwave it, steam it, or prep it in your slow cooker or Instant Pot for a tasty and nutritious meal.

In particular, it’s a popular substitute for pasta because it can reduce the carb and calorie count of your meal while allowing the other flavors in your recipe to shine.

You can use spaghetti squash in place of noodles and pair it with ingredients like meatballs, marinara sauce, garlic, and Parmesan.

You can also try stuffing it to make spaghetti squash boats or using it in fritters, casseroles, or hash browns.

SUMMARY

Spaghetti squash is a versatile ingredient. You can bake, steam, or microwave it for use in various recipes.

Prepping spaghetti squash is easy

Spaghetti squash is simple to prepare and makes a great low carb substitute for noodles in your favorite pasta dishes.

To get started, cut the squash in half lengthwise and scoop out the seeds with a spoon. Take your time and be extra careful when cutting the squash — it has thick walls.

Next, drizzle the halves with a bit of olive oil, season with salt, and place them side by side on a baking sheet with the cut side facing down.

Roast the squash in your oven at 400°F (200°C) for 40–50 minutes, or until fork-tender.

Once your squash is fully cooked and has cooled slightly, use a fork to scrape out the spaghetti-like strands.

Finish it off with your choice of seasonings, sauces, and toppings — such as garlic, Parmesan, marinara sauce, meatballs, or veggies — and enjoy as part of a delicious and nutritious meal.

SUMMARY

You can prepare spaghetti squash by roasting the squash, scraping out the strands, and adding your favorite toppings.

Are there any reasons to avoid spaghetti squash?

Though spaghetti squash is highly nutritious, there are some things to keep in mind before adding it to your diet.

Be aware of potential allergies

Some people may be allergic to spaghetti squash. It’s not a well-known allergy, but reactions to related foods, such as pumpkin, have been documented (9, 10).

Food allergy symptoms vary and can include hives, itching, swelling, and digestive issues (11Trusted Source).

In some cases, consuming a food you’re allergic to can lead to anaphylactic shock, which is a life threatening condition.

If you have unexplained symptoms after eating spaghetti squash, stop eating it immediately and consult a medical professional. If you experience symptoms of anaphylaxis, such as swelling of your throat or tongue or difficulty breathing, seek emergency care immediately.

Ensure you’re getting enough calories

Spaghetti squash is very low in calories.

While this can be very useful for those looking to lose weight, it’s important to avoid cutting calories too much, as severe calorie restriction can decrease your body’s metabolic rate (12Trusted Source, 13Trusted Source).

A very low calorie diet can also lead to gallstones (14Trusted Source).

To maximize the potential health benefits of spaghetti squash, select healthy toppings and pair it with other nutritious foods like veggies, herbs, spices, heart-healthy fats, and lean proteins.

SUMMARY

Spaghetti squash may cause food allergies for some people. It’s very low in calories, so pair it with other healthy foods and toppings.

The bottom line

Spaghetti squash is a winter vegetable rich in vitamins, minerals, and antioxidants.

Due to its low calorie content and high fiber content, it may aid weight loss and digestive health.

Try roasted spaghetti squash as a low carb alternative to pasta, combined with veggies, protein, whole grains, and healthy fats.

Is spaghetti squash a good carb?

Spaghetti squash (Cucurbita pep var. fastigata) is a type of winter squash often used as a substitute for pasta. It has a mild, slightly sweet flavor that's perfect with olive oil and tomato-based sauces. When cooked, the fibrous flesh gets stringy, resembling strands of spaghetti.

Although cooking with spaghetti squash is different than cooking with pasta, with the right preparation methods, spaghetti squash is a fine replacement that also offers some vitamins and minerals that you may not get from pasta made with flour, along with fewer calories and carbohydrates.

Spaghetti Squash Nutrition Facts

One cup (155g) of boiled or baked spaghetti squash prepared without added fat or sodium provides 42 calories, 1g of protein, 10g of carbohydrates, and 0.4g of fat. Spaghetti squash is a good source of vitamin A and also provides vitamin C, B vitamins, and manganese. The following nutrition information is provided by the USDA.1

Calories: 42

Fat: 0.4g

Sodium: 412mg

Carbohydrates: 10g

Fiber: 2.2g

Sugars: 3.9g

Protein: 1g

Manganese: 0.2mg

Vitamin A: 9.3mcg

Vitamin B6: 0.2mg

Vitamin C: 5.4mg

Carbs

A cup of cooked spaghetti squash has 10 grams of carbohydrates with just over 2 grams of fiber. In comparison, a cup of butternut squash has 21.5 grams of carbs and 6.6 grams of fiber;2 a cup of cooked spaghetti noodles has 43 grams of carbs and 2.5 grams of fiber.3 There are about 4 grams of natural sugars in spaghetti squash.

Why Squash Is Called the Healthiest Sport | SHAPE

Along with other types of winter squash, spaghetti squash is a low glycemic food.4 Spaghetti squash can help you cut down on carbohydrates in traditional pasta dishes. If you are trying to watch your carbohydrate intake and decrease your overall caloric intake while increasing your vegetable consumption, spaghetti squash is a good choice.

Fats

Spaghetti squash is virtually fat-free with less than one gram per serving.

Protein

Spaghetti squash is not a significant source of protein. Try pairing it with a dollop of vegetarian bolognese sauce to craft a balanced meal with protein.

Vitamins and Minerals

Spaghetti squash is a good source of carotenoids, which the body converts to vitamin A.5 It also provides vitamin C, B vitamins, and manganese, along with natural polyphenols with antioxidant properties.

Calories

A single one-cup cooked serving of spaghetti squash provides 42 calories. In comparison, butternut squash has about twice as many calories as spaghetti squash (and pasta has about 5 times as many, at 220 calories per cup). Keep in mind that adding fat to the cooking process will increase the number of calories.

Summary

Spaghetti squash is a low-calorie, low-glycemic food that provides fiber and important micronutrients including manganese, vitamin A and vitamin C. It is not a food that provides significant protein or fat.

Health Benefits

Spaghetti squash is a nutrient-dense food, meaning it's low in calories and rich in beneficial nutrients with a host of health benefits.

Supports Strong Bones

Spaghetti squash provides several minerals that contribute to bone health, including manganese. Manganese helps your body to maintain proper bone structure, supports bone metabolism, and may help to prevent osteoporosis,5 although research investigating the role of the mineral in osteoporosis prevention has yielded mixed results.6

The vitamins and minerals in spaghetti squash work together synergistically. Getting nutrients through food (as opposed to via dietary supplements) is usually recommended.

Protects Eyes

The vitamin A and vitamin E in spaghetti squash are beneficial for protecting eyes from the oxidative damage that leads to age-related macular degeneration.7 Obtaining these nutrients from food rather than from supplements provides health benefits and minimizes the toxicity risk posed by supplementation.

May Help Prevent Cancer

Components in spaghetti squash and other related plants, called cucurbitacins, have been shown to kill cancer cells in preliminary in vitro studies, suggesting the need for further investigation.8 Additionally, vitamin C and vitamin A are well known for their antioxidant effects.7

 The Health Benefits of Antioxidants

May Support Bladder Health

Some studies have suggested that a seed extract derived from spaghetti squash may be helpful in managing urinary stress incontinence—a condition that occurs when the pelvic muscles that support the bladder and the sphincter muscle, which controls the urinary flow, become weak. However, studies investigating this benefit involved a supplement derived from spaghetti squash and other plant sources.8

Components derived from spaghetti squash may also aid in the management of overactive bladder syndrome—the frequent urge to urinate followed by an involuntary loss of urine. But again, studies so far, have involved supplements made using compounds from spaghetti squash and other plant sources.8

May Enhance Memory

The B vitamins found in spaghetti squash and other foods enable the brain to communicate memories and messages from one area to another.9

Furthermore, uncontrolled diabetes is a risk factor for Alzheimer's disease. The impact of high blood sugar on the development of Alzheimer's has led to the disease being coined "type 3 diabetes" by some health professionals.10 Several varieties of winter squash have been shown to prevent blood sugar from rising after eating in animal studies.

Keeping blood sugars under control by choosing non-starchy vegetables, like spaghetti squash, can help ward off this negative effect.11

Allergies

Spaghetti squash is not a common allergen. There have been limited reports of allergy to other varieties of Cucurbita pepo, such as zucchini. In these cases, patients reported symptoms of oral allergy syndrome (a mild rash and possibly the localized swelling of the lips and tongue or in rare cases, nausea and vomiting).12

Seek emergency care if the symptoms are severe or you experience breathing difficulty, rapid heart rate, lightheadedness, widespread hives, or the swelling of the face or throat. These may be signs of a potentially life-threatening, all-body allergic reaction known as anaphylaxis.13 If you suspect a food allergy to spaghetti squash, see your healthcare provider for a full evaluation.

Varieties

Spaghetti squash—also called vegetable spaghetti in some parts of the world— is part of the a Cucurbitaceae family. Spaghetti squash is available in different shapes, sizes, and colours, including ivory, yellow and orange. The most common spaghetti squash is the yellow/tan variety found in most grocery stores.

When It's Best

Spaghetti squash is typically harvested in early autumn but is available year-round.14 Choose a spaghetti squash that is firm with no soft spots or blemishes. It should feel heavy for its size.

A ripe squash will sound hollow when tapped.

Avoid squashes that don't have their stems still attached. The stem helps keep out bacteria and seals in the moisture. Do not buy spaghetti squash with soft areas or a moldy stem. If anything, the skin of the squash will get firmer as it ripens.

Storage and Food Safety

Spaghetti squash should be stored in a cool, dry place. Left whole and uncooked, spaghetti squash can remain in storage at 55 to 60 degrees Fahrenheit for up to 3 months.15 Once cooked, refrigerate the leftovers in an airtight container and consume within three to five days. You can also freeze cooked spaghetti squash dishes for up to a year.

How to Prepare

Spaghetti squash is harder to cut than pumpkin or butternut squash. To prevent injury, place the squash on a thick bundled towel on the kitchen counter. To get the longest strands, cut it lengthwise from the stem to the bud.

Instead of trying to stab the squash (and possibly slipping), place your kitchen knife lengthwise on the squash, and tap the back of the knife with a hammer until the blade sinks in. Keep tapping until the tip of the knife is firmly embedded and won't slip out.

Next, grasping the knife handle with one hand and the stem firmly the other, press down until the knife passes through the bud end. If it doesn't go through completely, turn the squash over and start from the other side. 

To make cutting easier, you can also rinse the squash first and poke a few holes it in. Let it sit in a hot, 350-degree oven in a roasting pan for 1 to 2 hours. After it cools, it will be much easier to slice.14

Spaghetti squash seeds are edible. Simply scoop the seeds out and roast them for a nutritious snack. Squash seeds are rich in protein and magnesium. The skin of the spaghetti squash, on the other hand, is incredibly tough and should not be eaten.

Spaghetti squash must be thoroughly steamed or baked to obtain the pasta-like flesh. The easiest way to do this is to bake the squash halves face down in the oven, as follows:

Preheat your oven 375F.

Rinse the spaghetti squash and cut it in half lengthwise (as above). Use a kitchen spoon to scoop out the seeds, which you can save for roasting.

Place the squash halves face down in a casserole dish and pour about 1/2 inch to an inch of water around them.

Bake until just tender, about 30 to 45 minutes (depending on the size of the squash). You will know that the squash is done when you can pierce the skin easily with a fork.

Rake a fork back and forth from stem to bud to obtain the spaghetti strands. You may need to hold the squash with a kitchen towel to keep from burning yourself.

Roast the seeds by first washing them under the tap. Remove the fibrous strands, and pat them lightly with a towel.

Toss the seeds in a bowl with a couple of teaspoons of cooking oil and a sprinkling of salt. Roast in a 300o F oven for 40 minutes until crisp and a light golden brown.

While you also could also steam the squash in a microwave, cooking it face down in the oven seems to render the best product.

Is spaghetti squash good to eat everyday?

When it comes to eating healthy, it may seem hard to find foods you can get year-round that have many benefits, few downsides and a lot of versatility. But the spaghetti squash is one such food. 

While hearing about spaghetti squash may put you in the frame of mind for pasta, rest assured it’s in the same family as other winter squashes and can be used in a variety of dishes. To get the low-down on everything about this wonderful food, we spoke to registered dietitian Beth Czerwony, RD.

What is spaghetti squash?

A gourd, like pumpkins and other squashes, the spaghetti squash is a large, yellow, melon-shaped food that’s usually harvested in early fall but can be found in grocery stores at just about any time of year. 

Because of the way the flesh inside the squash shreds into long strands, it’s often used as a healthier substitute for spaghetti — hence the name. These “noodles” can be used in a pasta dish or in a variety of other ways. 

How long can you store spaghetti squash?

Its tough, thick skin means it’s hard to tell if it’s “ripe” or not but that’s not really an issue, says Czerwony. “If you plan on cooking it as soon as you buy it, you don’t need to worry about letting it ripen on the counter,” she says. “And it’s a hearty winter vegetable so, theoretically, as long as you keep it in a cool, dry spot, it could last a few weeks before you cook it.”

The only thing you should keep an eye out for is bruising. “The skin is a little bit thinner than a pumpkin, so if you get some bruising, that could result in soft spots. You can cut around those for cooking, but just be aware it’s possible,” she says.

The health benefits of spaghetti squash

Like other members of the squash family, the spaghetti squash is high in vitamins and nutritional value. “You’re getting tons of vitamin C, vitamin B6, betacarotene and fiber,” Czerwony says.

It also has antioxidants, which Czerwony notes are especially helpful for other reasons. “We talk about free radicals from the polluted air we take in and the damage they can do to your body. But these antioxidants fight them and break them down,” she says. 

On top of these benefits, spaghetti squash is both filling and low in calories. “A cup is a pretty good serving and that’s only about 40 calories,” Czerwony says. “It’s really a great way to cut calories from your meal without sacrificing that mouthfeel you’re looking for.” 

Additionally, because spaghetti squash is high in fiber and low in carbs, Czerwony says, it won’t mess with your blood sugar the same way high-carb foods —particularly semolina pasta — can. 

Does the spaghetti squash have any downsides?

According to Czerwony, the only real downside of the spaghetti squash is if you have an allergy. “Unless you have an allergy, it’s high in fiber and essential vitamins while being low in calories and carbs,” she says. “It’s a winner.”

How to prepare and cook spaghetti squash

Now that you know how good spaghetti squash is for you, how do you actually cook this big gourd sitting on your counter?

“The most important thing to remember is that you have to cook it thoroughly,” Czerwony says. “It’s heavy and thick, so you’ll have to roast or steam it for a while to really soften it up.” 

Because the edible part of the spaghetti squash is inside that hard exterior, you’ll need to cut the squash in half eventually. Since that can be quite a battle, even with a good, sharp knife, Czerwony recommends cooking the squash first.

“You can certainly try to cut it open before you cook it, but because that outer layer is so thick, it can be very tough to cut open. You might wind up cutting yourself or even hacking the squash a bit too much,” she says. 

Czerwony recommends roasting the squash first so it’s easier to cut.

Follow these step-by-step instructions for the perfect spaghetti squash:

Preheat the oven to 400° F. Roast for 40 – 50 minutes, until easily pierced with a knife.

Let the squash cool and then cut in half. Scoop out the seeds.

After the seeds are cleared out, scrape the inside of the squash with a fork. The flesh should shred away in long, thin strands, very similar to spaghetti pasta. And you’ll yield plenty of squash to eat. 

Prep your plate with sauce, protein or anything else you enjoy eating with spaghetti squash!

“Because the skin is so thin, you get a lot out of the squash,” Czerwony says. “And the seeds are edible, too. You can rinse them off and then roast them in a few ways, like pumpkin seeds. There’s not a lot of waste.”

Again, though, just be sure it’s fully cooked. “Even if you’ve roasted it whole for a while, make sure the flesh inside is still fully cooked,” Czerwony says. “You’ll be able to tell because the flesh will be hard to shred if it’s not.” 

Spaghetti squash recipes

Here are a few spaghetti squash recipes to get you started. 

spaghetti squash with tomato sauce and cheese

Spaghetti Squash with Tomato Sauce and Cheese

Since spaghetti squash is typically used to replace noodles, this is a good first recipe if you’ve never sampled the squash before. Just sub in the shredded noodles for your traditional pasta.

5 Magical Benefits Of Squash

recipe sauteed spinach and tomatoes over spaghetti squash

Sautéed Spinach and Tomatoes over Roasted Spaghetti Squash

If you want to up your pasta-replacement game a bit, this recipe adds some healthy vegetable flavor to the mix along with pine nuts for extra crunch.

recipe Thai peanut spaghettie stir fry

Thai Peanut Spaghetti Squash

Replacing noodles with spaghetti squash is a great option across many different types of recipes, including this Asian cuisine favorite.

Is spaghetti good for belly fat loss?

While some people may try to steer clear from eating too many carbs when attempting to lose weight, a new study has revealed that eating pasta as part of a healthy diet could actually help you shed a few extra pounds if needs be.

Can I eat squash to lose weight?

Butternut squash is an orange-fleshed winter squash, celebrated for its versatility and sweet, nutty flavor.

Though commonly thought of as a vegetable, butternut squash is technically a fruit.

It has many culinary uses and makes a great addition to many sweet and savory recipes.

Butternut squash is not only tasty but also packs a punch of vitamins, minerals, fiber, and antioxidants.

This article tells you everything you need to know about butternut squash, including its nutrition, health benefits, and how to add it to your diet.

Rich in Nutrients and Low in Calories

Though you can eat butternut squash raw, this winter squash is commonly roasted or baked.

One cup (205 grams) of cooked butternut squash provides (1Trusted Source):

Calories: 82

Carbs: 22 grams

Protein: 2 grams

Fiber: 7 grams

Vitamin A: 457% of the Reference Daily Intake (RDI)

Vitamin C: 52% of the RDI

Vitamin E: 13% of the RDI

Thiamine (B1): 10% of the RDI

Niacin (B3): 10% of the RDI

Pyridoxine (B6): 13% of the RDI

Folate (B9): 10% of the RDI

Magnesium: 15% of the RDI

Potassium: 17% of the RDI

Manganese: 18% of the RDI

As you can see, butternut squash is low in calories but loaded with important nutrients.

Aside from the vitamins and minerals listed above, it’s also a good source of calcium, iron, phosphorus, and copper.

SUMMARY

Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium.

Packed With Vitamins and Minerals

Butternut squash is an excellent source of many vitamins and minerals.

A one-cup (205-gram) serving of cooked butternut squash provides more than 450% of the RDI for vitamin A and over 50% of the RDI for vitamin C (1Trusted Source).

It’s also rich in carotenoids — including beta-carotene, beta-cryptoxanthin, and alpha-carotene — which are plant pigments that give butternut squash its bright color.

These compounds are provitamin A carotenoids, meaning your body converts them into retinal and retinoic acid — the active forms of vitamin A (2Trusted Source).

Vitamin A is essential for regulating cell growth, eye health, bone health, and immune function (3Trusted Source).

Additionally, it’s vital for fetal growth and development, making it an important vitamin for mothers-to-be.

Butternut squash is also rich in vitamin C — a water-soluble nutrient needed for immune function, collagen synthesis, wound healing, and tissue repair (4Trusted Source).

Both vitamins A and C work as potent antioxidants in your body, protecting your cells from damage caused by unstable molecules called free radicals.

Vitamin E is another antioxidant in butternut squash that helps protect against free radical damage and may reduce your risk of age-related conditions, such as Alzheimer’s disease (5Trusted Source).

This winter squash is also packed with B vitamins — including folate and B6 — which your body needs for energy and red blood cell formation.

What’s more, it’s high in magnesium, potassium, and manganese — all of which play important roles in bone health (6Trusted Source).

For example, manganese acts as a co-factor in bone mineralization, the process of building bone tissue (7Trusted Source).

SUMMARY

Butternut squash is an excellent source of provitamin A carotenoids, vitamin C, B vitamins, potassium, magnesium, and manganese.

High Antioxidant Content May Decrease Disease Risk

Butternut squash is an abundant source of powerful antioxidants, including vitamin C, vitamin E, and beta-carotene.

Antioxidants help prevent or slow cellular damage and reduce inflammation, which may reduce your risk of several chronic diseases.

Cancer

Research has shown that diets high in certain antioxidants found in butternut squash — such as carotenoid antioxidants and vitamin C — can reduce your risk of certain cancers.

For example, studies have demonstrated that a higher dietary intake of beta-carotene and vitamin C may reduce lung cancer risk.

A review of 18 studies found that people with the highest beta-carotene intake had a 24% lower risk of lung cancer compared to those with the lowest intake (8Trusted Source).

Another review of 21 studies found that lung cancer risk decreased by 7% for every additional 100 mg of vitamin C per day (9Trusted Source).

What’s more, a review of 13 studies indicated that higher blood levels of beta-carotene were related to a significantly lower risk of all-cause mortality, including death from cancer (10Trusted Source).

Heart Disease

Eating produce has long been associated with a lower risk of heart disease (11Trusted Source).

However, yellow and orange vegetables and fruits — including butternut squash — have been shown to be particularly effective at protecting against heart disease.

The antioxidants found in these brightly colored vegetables have a powerful impact on heart health.

A study in 2,445 people demonstrated that heart disease risk fell 23% for every additional daily serving of yellow-orange vegetables (12Trusted Source).

It’s thought that the carotenoids found in these vegetables protect heart health by lowering blood pressure, reducing inflammation, and controlling the expression of specific genes related to heart disease (13Trusted Source).

Mental Decline

Certain dietary practices, such as eating more antioxidant-rich foods, may protect against mental decline.

A 13-year study in 2,983 people associated a carotenoid-rich dietary pattern with enhanced memory recall, visual attention, and verbal fluency during aging (14Trusted Source).

What’s more, higher dietary intake of vitamin E may have a protective effect against Alzheimer’s disease.

An 8-year study in 140 older adults found that those with the highest blood levels of vitamin E had a lower risk of Alzheimer’s disease compared to those with the lowest levels of this vitamin (15Trusted Source).

SUMMARY

The high antioxidant content of butternut squash may reduce your risk of certain conditions, including heart disease, lung cancer, and mental decline.

May Aid Weight Loss

One cup (205 grams) of cooked butternut squash has only 83 calories and provides 7 grams of filling fiber — making it an excellent choice if you want to lose excess weight and body fat.

It contains both insoluble and soluble fiber. In particular, soluble fiber has been associated with fat loss and been shown to reduce appetite, which is important when you’re trying to control your calorie intake (16Trusted Source).

Many studies have found that a higher dietary fiber intake promotes weight loss and reduces body fat.

A study in 4,667 children and teens showed that obesity risk decreased by 21% in those with the highest fiber intake compared to those who consumed the least fiber (17Trusted Source).

Additionally, a study in 252 women demonstrated that for every one gram increase in total dietary fiber, weight decreased by 0.55 pounds (0.25 kg) and fat decreased by 0.25 of a percentage point (18Trusted Source).

Plus, high-fiber diets may help keep weight off over time. An 18-month study in women found that those with the highest intake of fiber lost more weight than those with the lowest intake — showing that fiber is important for long-term weight loss (19Trusted Source).

Adding butternut squash to your meals is an excellent way of decreasing hunger and boosting your fiber intake.

SUMMARY

Butternut squash is low in calories and packed with fiber — making it a great choice for any healthy weight loss plan.

How to Add It to Your Diet

Adding butternut squash to your diet is an excellent way of improving your overall health.

It’s a versatile ingredient that pairs well with a wide array of flavors — from sweet to spicy.

Here are a few ideas for incorporating butternut squash into both sweet and savory dishes:

Cut butternut squash into cubes and roast with olive oil, salt, and pepper for a quick, tasty side dish.

Swap potatoes with butternut squash when making homemade fries.

Top salads with roasted butternut squash for a boost of fiber.

Add pureed butternut squash to baked goods, such as bread and muffins.

Use butternut squash puree and coconut milk to make a creamy, dairy-free soup.

Toss chunks of butternut squash into hearty stews.

Make a vegetarian chili by combining beans, spices, tomato sauce, and butternut squash.

Stuff cooked butternut squash halves with your favorite mixture of grains, veggies, and cheese for a vegetarian dinner.

Add cooked butternut squash to pasta dishes or use it pureed as a pasta sauce.

Mash cooked butternut squash with salt, milk, and cinnamon for a creamy side dish.

Eat roasted butternut squash alongside eggs for a hearty breakfast.

Use pureed butternut squash in place of pumpkin when making pies or tarts.

Add caramelized butternut squash to quiches and frittatas.

Use butternut squash in place of potato in curries.

Shave thin slices of raw butternut squash onto salads for a unique taste and texture.

Experiment in your kitchen by trying out butternut squash in place of other starchy vegetables, such as potato, pumpkin, or sweet potato.

SUMMARY

Butternut squash can be added to a wide variety of both sweet and savory recipes, such as stews and pies.

WERBUNG

The Bottom Line

Butternut squash is rich in important vitamins, minerals, and disease-fighting antioxidants.

This low-calorie, fiber-rich winter squash may help you lose weight and protect against conditions like cancer, heart disease, and mental decline.

Plus, it’s versatile and easily added to both sweet and savory dishes.

Incorporating butternut squash into a balanced diet is an easy and delicious way to boost your health.

Squash is a family of plants that comes in several different types.

4 Day Weight Loss Meal Prep | No Pasta Spaghetti

Winter varieties include butternut, acorn, delicata, pumpkin, hubbard, kabocha and spaghetti squashes. Zucchini and yellow squash — either with straight or crooked necks — are considered summer squashes.

However, squash may be confusing to classify.

Most kinds of squash are brightly colored — like fruit — but taste mild or savory — like vegetables.

This article tells you whether squash is a fruit or a vegetable.

Botanically, It’s a Fruit

Fruits contain seeds and develop from the flowers of a plant. On the other hand, vegetables are a plant’s roots, stems or leaves.

Not everyone agrees with these botanical definitions, but they’re used widely to distinguish between fruits and vegetables (1Trusted Source).

All types of squash have seeds and come from the flowering part of plants. In fact, edible flowers even grow out of squash and are known as squash blossoms.

Therefore, squash is considered a fruit.

Squash isn’t the only plant that gets confused for a vegetable. Other fruits frequently called veggies include tomatoes, eggplants, avocados and cucumbers (2Trusted Source).

SUMMARY

Since squash contains seeds and develops from the flower-producing part of a plant, it is botanically a fruit.

Used as a Vegetable in Cooking

Most people think of squash as a vegetable because it is usually prepared like one.

The culinary definition of a fruit is the sweet and fleshy part of a plant. While some types of squash are mildly sweet, they’re not as sweet as a typical fruit (3).

Instead, squash have a predominantly earthy flavor and are prepared and served as a vegetable — except when some types, like pumpkin, are used in desserts, such as pie.

Squash is not usually eaten raw as is fruit, though zucchini and yellow summer squash can be.

It is often seen as a savory ingredient and cooked alongside other vegetables.

SUMMARY

Even though squash is botanically a fruit, it is predominantly cooked like a vegetable.

How to Add It to Your Diet

Squash can be eaten in a multitude of ways. The entire squash plant is edible, including the flesh, skin, leaves, flowers and seeds.

You can find squash year-round in most grocery stores and farmers markets.

Winter squashes — such as butternut, acorn, hubbard, delicata, and pumpkin — are abundant from early fall through late spring. They have green, yellow or orange skin and brightly colored flesh in different shades of yellow and orange.

Summer squash, including zucchini and crookneck, are typically in season from June through September. These varieties have yellow or green skin with white flesh.

Winter squash is often roasted, boiled or steamed. It is usually served with butter or olive oil and savory seasonings.

You can also add cooked winter squash to salads and soups. Alternatively, try stuffing acorn, delicata or hubbard squashes with meats, beans or other vegetables. The seeds of winter squash can be roasted with oil and salt for a crunchy snack.

Zucchini and yellow crookneck squash are usually sauteed, roasted or grilled with olive oil and garlic, or added to sweet breads and muffins. As they can be spiralized, they have also become a popular low-carb substitute for noodles.

All types of squash are very nutritious and can be a healthy addition to your diet. Winter squashes are typically high in fiber, vitamin A and potassium, while summer squashes are rich in B vitamins and vitamin C (4, 5).

SUMMARY

Squash is available year-round in most places. Winter squash is often served stuffed with other foods or as an addition to soups and vegetable dishes, whereas summer squash is popular in baked goods and as a low-carb noodle alternative.

The Bottom Line

Botanically speaking, all types of squash are fruits, as they contain seeds and develop from the flower-producing part of a plant.

However — despite notable exceptions, such as pumpkin — squashes are not as sweet as other fruits and are usually prepared and served as you would vegetables.

Regardless of how you classify it, squash can be a tasty and nutritious addition to your diet.

Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.

In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.

The definition of a low-carb diet varies widely. Most are under 150 grams of carbs per day, and some go as low as 20 grams per day.

Whether you’re on a low-carb diet or not, eating more vegetables is always a great idea.

Here is a list of the 21 best low-carb vegetables to include in your diet.

1. Bell Peppers

Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.

They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage (1Trusted Source, 2Trusted Source, 3).

One cup (149 grams) of chopped red pepper contains 9 grams of carbs, 3 of which are fiber (4).

It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.

Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.

SUMMARY

Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (net) carbs per serving.

2. Broccoli

Broccoli is a true superfood.

It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.

Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It’s also thought to protect against several types of cancer, including prostate cancer (5Trusted Source, 6Trusted Source, 7Trusted Source).

One cup (91 grams) of raw broccoli contains 6 grams of carbs, 2 of which are fiber (8).

It also provides more than 100% of the RDI for vitamins C and K.

SUMMARY

Broccoli contains 4 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce insulin resistance and help prevent cancer.

3. Asparagus

Asparagus is a delicious spring vegetable.

One cup (180 grams) of cooked asparagus contains 8 grams of carbs, 4 of which are fiber. It’s also a good source of vitamins A, C and K (9).

Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).

SUMMARY

Asparagus contains 4 grams of digestible carbs per serving. It’s a good source of several vitamins and may help protect against certain types of cancer.

4. Mushrooms

Mushrooms are extremely low in carbs.

A one-cup (70-gram) serving of raw, white mushrooms contains just 2 grams of carbs, 1 of which is fiber (15).

What’s more, they’ve been shown to have strong anti-inflammatory properties (16Trusted Source).

In a study in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers (17Trusted Source).

SUMMARY

Mushrooms contain 1 gram of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome.

5. Zucchini

Zucchini is a popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten.

In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.

One cup (124 grams) of raw zucchini contains 4 grams of carbs, 1 of which is fiber. It’s a good source of vitamin C, providing 35% of the RDI per serving (18).

Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.

SUMMARY

Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.

6. Spinach

Spinach is a leafy green vegetable that provides major health benefits.

Researchers report that it can help reduce damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration (19Trusted Source, 20Trusted Source, 21Trusted Source).

What’s more, it’s an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K (22).

Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.

8 Things You Should Stop Doing To Lose Weight

For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber (22, 23).

SUMMARY

Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.

7. Avocados

Avocados are a unique and delicious food.

Although technically a fruit, avocados are typically consumed as vegetables. They’re also high in fat and contain very few digestible carbs.

A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber (24).

Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels (25Trusted Source, 26Trusted Source).

They’re also a good source of vitamin C, folate and potassium.

Although avocados are a fairly high-calorie food, they may be beneficial for weight management. In one study, overweight people who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next five hours (27Trusted Source).

SUMMARY

Avocados provide 3 grams of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber.

8. Cauliflower

Cauliflower is one of the most versatile and popular low-carb vegetables.

It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.

One cup (100 grams) of raw cauliflower contains 5 grams of carbs, 3 of which are fiber. It’s also high in vitamin K and provides 77% of the RDI for vitamin C (28).

Like other cruciferous vegetables, it’s associated with a reduced risk of heart disease and cancer (29Trusted Source, 30Trusted Source).

SUMMARY

Cauliflower contains 2 grams of digestible carbs per serving. It is also high in vitamins K and C and may help prevent heart disease and cancer.

9. Green Beans

Green beans are sometimes referred to as snap beans or string beans.

They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.

A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs, 4 of which are fiber (31).

They’re high in chlorophyll, which animal studies suggest may help protect against cancer (32Trusted Source).

In addition, they contain carotenoids, which are associated with improved brain function during aging (33Trusted Source).

SUMMARY

Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.

10. Lettuce

Lettuce is one of the lowest-carb vegetables around.

One cup (47 grams) of lettuce contains 2 grams of carbs, 1 of which is fiber (34).

Depending on the type, it may also be a good source of certain vitamins.

For instance, romaine and other dark-green varieties are rich in vitamins A, C and K.

They’re also high in folate. Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease.

One study in 37 women showed that consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet (35Trusted Source).

SUMMARY

Lettuce contains 1 gram of digestible carbs per serving. It’s high in several vitamins, including folate, which may lower heart disease risk.

11. Garlic

Garlic is known for its beneficial effects on immune function.

Studies have found that it may boost resistance to the common cold and decrease blood pressure (36Trusted Source, 37Trusted Source, 38Trusted Source).

Although it’s a high-carb vegetable by weight, the amount typically consumed in one sitting is very low due to its strong taste and aroma.

One clove (3 grams) of garlic contains 1 gram of carbs, part of which is fiber (39).

SUMMARY

Garlic contains 1 gram of digestible carbs per clove. It may reduce blood pressure and improve immune function.

12. Kale

Kale is a trendy vegetable that’s also extremely nutrient dense.

It’s loaded with antioxidants, including quercetin and kaempferol.

These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases (40Trusted Source, 41Trusted Source, 42Trusted Source).

One cup (67 grams) of raw kale contains 7 grams of carbs, 1 of which is fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C (43).

A high intake of vitamin C has been shown to improve immune function and increase the skin’s ability to fight damaging free radicals, which can speed up the aging process (44Trusted Source, 45Trusted Source).

SUMMARY

Kale contains 6 grams of digestible carbs per serving. It’s high in antioxidants and has more than 100% of the RDI for vitamins A and C.

13. Cucumbers

Cucumbers are low in carbs and very refreshing.

One cup (104 grams) of chopped cucumber contains 4 grams of carbs, less than 1 gram of which is fiber (46).

Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.

Results from test-tube and animal studies suggest it has anti-cancer and anti-inflammatory properties and may protect brain health (47Trusted Source, 48Trusted Source, 49Trusted Source).

SUMMARY

Cucumbers contain just under 4 grams of digestible carbs per serving. They may help protect against cancer and support brain health.

14. Brussels Sprouts

Brussels sprouts are another tasty cruciferous vegetable.

A half-cup (78-gram) serving of cooked Brussels sprouts contains 6 grams of carbs, 2 of which are fiber (50).

It also provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.

What’s more, controlled human studies suggest that eating Brussels sprouts may reduce risk factors for cancer, including colon cancer (51Trusted Source, 52Trusted Source).

SUMMARY

Brussels sprouts contain 4 grams of digestible carbs per serving. They’re high in vitamins C and K and may help reduce cancer risk.

15. Celery

Celery is extremely low in digestible carbs.

A one-cup (101-gram) serving of chopped celery contains 3 grams of carbs, 2 of which are fiber. It’s a good source of vitamin K, providing 37% of the RDI (53).

In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer (54Trusted Source).

SUMMARY

Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which may have anti-cancer properties.

16. Tomatoes

Tomatoes have a number of impressive health benefits.

Like avocados, they are technically fruits but usually consumed as vegetables.

They’re also low in digestible carbs. One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, 2 of which are fiber (55).

Tomatoes are a good source of vitamins A, C and K. In addition, they’re high in potassium, which can help reduce blood pressure and decrease stroke risk (56Trusted Source).

They’ve also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer (57Trusted Source, 58Trusted Source).

Cooking tomatoes increases lycopene content, and adding fats such as olive oil during cooking has been shown to boost its absorption (59Trusted Source).

SUMMARY

Tomatoes contain 4 grams of digestible carbs per serving and are high in vitamins and potassium. They may help protect heart health and reduce cancer risk.

17. Radishes

Radishes are Brassica vegetables with a sharp, peppery taste.

One cup (116 grams) of raw sliced radishes contains 4 grams of carbs, 2 of which are fiber (60).

They’re fairly high in vitamin C, providing 29% of the RDI per serving.

Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen (61Trusted Source).

SUMMARY

Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.

18. Onions

Onions are a pungent, nutritious vegetable.

Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor.

A half cup (58 grams) of sliced raw onions contains 6 grams of carbs, 1 of which is fiber (62).

Onions are high in the antioxidant quercetin, which may lower blood pressure (63Trusted Source).

One study in overweight and obese women with polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels (64Trusted Source).

SUMMARY

Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.

19. Eggplant

Eggplant is a common vegetable in many Italian and Asian dishes.

A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber (65).

It’s not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health (66Trusted Source).

It also contains an antioxidant known as nasunin in the purple pigment of its skin. Researchers have reported that nasunin helps reduce free radicals and may protect brain health (67Trusted Source).

SUMMARY

Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.

20. Cabbage

Cabbage has some impressive health benefits.

As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer (68Trusted Source, 69Trusted Source).

One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs, 3 of which are fiber (70).

It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.

SUMMARY

Cabbage contains 2 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce the risk of certain cancers.

HOW I LOST 135 POUNDS ON THE KETO DIET | 100,000 Subscriber Giveaway!!

21. Artichokes

Artichokes are delicious and nutritious.

One medium-sized globe artichoke (120 grams) contains 14 grams of carbs.

However, 10 grams come from fiber, making it very low in digestible (net) carbs (71).

A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria (72Trusted Source).

What’s more, artichokes may protect heart health. In one study, when people with high cholesterol drank artichoke juice, they experienced a reduction in inflammatory markers and improvement in blood vessel function (73Trusted Source).

SUMMARY

Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health.

The Bottom Line

There are many tasty vegetables that can be included on a low-carb diet.

In addition to being low in carbs and calories, they may reduce your risk of various diseases and improve your overall health and well-being.

When was the last time you met someone who didn’t like pasta? Maybe … never. If ever there was a universally adored food, it’d probably be pasta (with ice cream, chocolate, or pizza running close behind).

But while we can all appreciate a steamy bowl of ziti with mozzarella or linguine with clams, what some of us don’t love so much is the carb overload.

Summer is the perfect time to sample alternatives to heavy flour-based pasta. So, the next time a craving for a big plate of Bolognese hits, have no fear! You can have your noodles and eat them, too.

There are plenty of low-carb pasta alternatives to whip up for casual backyard dinners and early autumn get-togethers. Best of all, these fresh and healthy options won’t leave you feeling sluggish or sorry for overindulging.

Prepare to fall in love with the voodle (aka the veggie noodle). I promise you, it’s easy to make and even easier to cook with — endlessly versatile and so delicious that no one will miss the rigatoni or ravioli.

Here are a few of my favorite recipes for pasta-free “pasta” dinners to enjoy this summer and beyond!

Spaghetti Squash in White Wine and Mushroom Sauce

White wine and mushrooms are a delicious swap for your everyday marinara. And while it sounds like a complicated recipe, you really won’t believe how easy it is!

Start to finish: 75 minutes

Servings: 4

Ingredients

1 spaghetti squash

2 tbsp. extra-virgin olive oil

1/2 onion, chopped

3 garlic cloves, minced

1 cup mushrooms, sliced

1/2 cup white wine

2 tbsp. parsley, chopped

salt and pepper to taste

Optional: shredded cheese for topping

Directions

Cut the squash in half, lengthwise.

Scoop the seeds out with a spoon.

Place the squash on a baking sheet and bake at 400°F (204°C) for 45-60 minutes.

While the squash is cooking, prepare the sauce in a pan.

Heat olive oil in a skillet over medium heat and sauté the onion and garlic for 1 minute.

Add the mushrooms and sauté for 2 minutes to brown them. Add in the white wine. Simmer on low heat for 10 minutes.

When the squash cools, scrape out with a fork and add to the sauce mixture. Add parsley and sauté for 5 minutes and serve topped with shredded cheese.

Spaghetti Squash with Meatballs

Put a spin on classic spaghetti and meatballs with this low-carb version. It’s the same homey goodness of Grandma’s dish without the lethargic aftereffect.

Start to finish: 1 hour

Servings: 4

Ingredients

For the meatballs

1/2 lb. ground grass-fed beef

1/2 lb. ground pasture-raised pork

1/2 cup grated Parmesan cheese

1/2 red onion, finely chopped

4 tbsp. chopped parsley

1 tsp. garlic powder

1 tbsp. sea salt

1 tbsp. cumin (less or more depending on your preference)

1 tbsp. black pepper

1 large egg, beaten

1 spaghetti squash, cut in half lengthwise

For the sauce

2 tbsp. extra-virgin olive oil

1/2 red onion, chopped

3 garlic cloves, chopped

2 cups organic tomato sauce

2 tbsp. fresh basil, chopped

1 tsp. sea salt

1 tsp. black pepper

Topping: 1/2 cup shredded mozzarella cheese

Directions

For the meatballs

To save time, mix the meat the night before and freeze half of it. This recipe makes extra meatballs and I like to freeze half so I can have some on hand in the freezer for next time I make this.

In a large glass bowl, mix all of the ingredients except the egg. Add the egg at the end. I like to use my hands to mix the meat as I find it mixes the best this way.

Form small meatballs and refrigerate them overnight. You can skip the refrigeration part if you’re making them for the same day.

The following day, preheat oven to 450°F (232°C).

Line a greased baking sheet with parchment paper and spread out the meatballs. Bake for 8-10 minutes, until golden brown.

For the spaghetti squash

Cut the squash in half, lengthwise. I suggest asking someone at the grocery store to cut it for you. It’s quite difficult and they’ll be happy to do it.

Scoop the seeds out with a spoon and season lightly with sea salt and black pepper. Place the squash on a baking sheet and bake at 400°F (204°C) for 45 minutes, until soft. While the squash is cooking, prepare the sauce in a pan.

Sauté the onions and garlic until translucent.

Add the tomato sauce, basil, salt, and pepper. Bring to a boil. Once it boils, reduce the heat to low and simmer uncovered for 10-15 minutes.

Remove squash from the oven and cool for a few minutes.

Scrape the squash with a fork, which will look like spaghetti strands. Add part of the tomato sauce and mix with the fork.

Place the meatballs inside the squash boats.

Sprinkle shredded cheese over the top and garnish with basil.

Bake in the oven for 10 minutes and broil for 2 minutes so the cheese is nice and melted.

Zoodles with Lentil Bolognese

This is a must for vegetarians and veggie lovers of all kinds! The lentils Bolognese give an added boost of protein to this nutritious dish, so no one misses out.

Start to finish: 20 minutes

Servings: 4

Ingredients

2 tbsp. extra-virgin olive oil

2 garlic cloves, minced

1 small red onion, finely chopped

1 carrot, finely diced

1 cup portobello mushrooms, sliced

1 can organic lentils, drained and rinsed

1 jar organic tomato sauce

1 tbsp. basil, chopped

1 tbsp. parsley, chopped

sea salt and pepper to taste

4 zucchinis, spiralized

Optional topping: grated Parmesan cheese

Directions

Heat 1 tbsp. of olive oil in a pan over medium heat.

Add the garlic, onions, and carrots to the pan and sauté for 2 minutes.

Add the mushroom and cook until soft, about 1-2 minutes.

Add the lentils and tomato sauce to the pan and cook on low heat for 10 minutes.

Turn off heat and add the basil and parsley to the pan. Season with salt and pepper to taste.

Using a spiralizer, spiralize the zucchini into noodles. In a separate skillet, heat 1 tbsp. of olive oil and lightly sauté the zoodles, until soft.

Plate zoodles and top with lentil Bolognese.

Pesto Zoodles with Grilled Shrimp

Pesto sauce is especially delicious during summer, when you can take advantage of fresh basil that’s in season. The grilled shrimp is equally light and fresh, so you can serve this up for lunch or dinner.

Quick and Easy Spaghetti Squash Recipe | Great Fall recipe

Start to finish: 25 minutes

Servings: 4

Ingredients

For the pesto

3 cups basil

1 garlic clove

1/4 cup extra-virgin olive oil, plus more if needed

1/4 cup grated Parmesan cheese

4 tbsp. Greek plain yogurt

4 tbsp. pine nuts

For the asparagus

1 bunch asparagus

1/2 lemon, squeezed

1 tbsp. extra-virgin olive oil

2 tbsp. grated Parmesan cheese

salt and pepper to taste

For the shrimp

1/2 lb. wild shrimp

1 garlic clove, grated

1 tbsp. extra-virgin olive oil

zest of 1 lemon/lime

squeeze of lemon

salt and pepper to taste

For the zoodles

2 medium-sized zucchini, spiralized

1 tbsp. extra-virgin olive oil

Directions

For the pesto

Add all of the ingredients to a food processor and blend until smooth. If the consistency isn’t smooth enough, slowly add a little more olive oil. Set aside.

For the asparagus

Set the oven to a high broil.

Lay the asparagus on a baking sheet covered with foil and top with the dressing. Cook on a high broil for 6-7 minutes.

For the shrimp

Marinade the shrimp in the seasoning and cook on the grill over medium to high heat, about 2-3 minutes on each side.

For the zoodles

Cut the noodles after spiralized — they’ll be very long otherwise. Place them on a paper towel and squeeze out excess water (they’re 95 percent water-based).

Heat the olive oil in a large skillet over medium heat. Add in the zucchini and cook for 3-5 minutes, until al dente or cooked to your preference.

Add the pesto and gently toss in the shrimp and asparagus. Turn off heat and serve.

Vegan Kelp Noodles with Pesto

Not only are these noodles delicious and perfect for the vegan diner, research has also shownTrusted Source kelp be full of essential amino acids, vitamin A, and vitamin E. It’s a win-win!

Start to finish: 24 hours to soak kelp noodles, 10 minutes to prep

Servings: 4

Ingredients

For the noodles

1 package of kelp noodles (I use Sea Tangle)

1/2 lemon

For the pesto

3 cups basil

1 garlic clove

1/4 cup pine nuts

juice of 1 lime

1/4 cup extra-virgin olive oil

1/2 tsp. sea salt

1 cup cremini mushrooms, sliced

Directions

Wash kelp noodles in cold water and trim them with kitchen scissors. Soak noodles in a large bowl filled with water and the juice of half a lemon for 24 hours in the fridge.

Combine all of the ingredients for the pesto in a food processor and pulse until smooth. Mix the pesto with kelp noodles and refrigerate until ready to serve. The noodles will soften by letting them sit for an hour or two with the pesto sauce. They taste even better the next day.

In a large skillet, heat olive oil over medium heat and sauté the mushrooms for about 3-4 minutes until tender. Top kelp noodles with mushrooms and serve.

All of these low-carb recipes are phenomenal. Trust me when I tell you, these recipes are so flavorful you won’t even notice you’re not eating the real thing — and your insides will thank you for it!

I absolutely love pasta, but to maintain good health, I can’t eat it all the time. Instead, I like to find ways to get creative and make pasta-inspired dishes like the recipes above. What are your favorite low-carb pasta alternatives?

Spaghetti squash is a vibrant winter vegetable with a mild nutty flavor and an impressive nutrient profile.

Closely related to pumpkin, zucchini, and other types of squash, spaghetti squash comes in many sizes, shapes, and colors, ranging from off-white to dark orange.

In addition to being low in calories and loaded with nutrients, it’s associated with a number of health benefits.

This article reviews the nutrition, benefits, and potential downsides of spaghetti squash and offers tips on how to add it to your diet.

Spaghetti squash is packed with vitamins and minerals

Spaghetti squash is a nutrient-dense food, meaning it’s low in calories but a decent source of several key vitamins and minerals.

In particular, spaghetti squash is a good source of pantothenic acid. It’s also a decent source of fiber, vitamin C, manganese, vitamin B6, and niacin.

Spaghetti squash nutrition facts

One cup (155 grams) of cooked spaghetti squash provides the following nutrients (1Trusted Source):

Calories: 42

Carbs: 10 grams

Fiber: 2.2 grams

Protein: 1 gram

Fat: 0.4 grams

Vitamin C: 6% of the DV

Manganese: 7% of the DV

Vitamin B6: 9% of the DV

Pantothenic acid: 11% of the DV

Niacin: 8% of the DV

Spaghetti squash also contains small amounts of potassium, thiamine, magnesium, folate, calcium, and iron.

SUMMARY

Spaghetti squash is low in calories but high in pantothenic acid, a B vitamin. It’s also a decent source of fiber, vitamin C, manganese, vitamin B6, and niacin.

SPONSORED BY PAYPAL

PayPal for Business

See More

It’s rich in antioxidants

Antioxidants are powerful compounds that can help protect your body from free radicals, which are unstable molecules that can cause damage to your cells. Too many free radicals in your body can cause a form of damage called oxidative stress.

By defending you against free radical damage, antioxidants may improve your health. Research shows that antioxidants may help prevent chronic conditions like heart disease and cancer (2Trusted Source).

Winter squash varieties like spaghetti squash are loaded with antioxidants.

In particular, winter squash provides plenty of beta carotene — a potent plant pigment that can help protect your cells and DNA from damage (3Trusted Source, 4Trusted Source).

Spaghetti squash is also a source of vitamin C, which doubles as an antioxidant and has been shown to play a significant role in disease prevention (1Trusted Source, 5Trusted Source).

SUMMARY

Spaghetti squash contains beta carotene and vitamin C — two antioxidants that can curb free radical damage and reduce your risk of chronic diseases.

How does spaghetti squash affect digestion?

Fiber moves slowly through your digestive system, adding bulk to your stool. This promotes regularity and relieves constipation (6Trusted Source, 7Trusted Source).

Spaghetti Squash in the Microwave | EASY | LOW CARB | 15 MINUTES

Spaghetti squash is an excellent source of fiber. A 1-cup (155-gram) serving packs 2.2 grams — 8% of your daily fiber needs (1Trusted Source).

Upping your fiber intake may benefit several aspects of digestive health.

In fact, research suggests that a high fiber diet could be beneficial for treating conditions such as diverticulitis and hemorrhoids (6Trusted Source).

Adding just 1–2 servings of spaghetti squash to your diet along with a variety of other fiber-rich foods can boost regularity and keep your digestive system running smoothly.

SUMMARY

Spaghetti squash contains plenty of fiber, which can promote regularity and aid in treating digestive issues such as constipation, diverticulitis, and hemorrhoids.

Is spaghetti squash good for weight loss?

Spaghetti squash is low in calories but high in fiber, making it a healthy option for a well-rounded weight loss diet.

If you’re trying to lose weight, fiber can help by slowing the emptying of your stomach and stabilizing your blood sugar levels to reduce hunger and appetite (6Trusted Source).

Plus, because it has only 42 calories per cup (155 grams), using spaghetti squash as a low calorie alternative in recipes such as gratin, casseroles, lasagna, or pasta dishes may help promote weight loss.

SUMMARY

Spaghetti squash is low in calories and high in fiber, making it a great addition to a weight loss diet.

Spaghetti squash nutrition vs. pasta

Although spaghetti squash looks a lot like noodles, they’re quite different nutritionally.

One cup (155 grams) of cooked spaghetti squash contains 42 calories. That’s only 18% of the 239 calories in 1 cup (151 grams) of cooked spaghetti (1Trusted Source, 8Trusted Source).

It’s also a low carb alternative to pasta, containing only 10 grams of carbs in 1 cup. That’s just 21% of the 47 grams of carbs you’d find in a comparable amount of pasta (1Trusted Source, 8Trusted Source).

Here are some more comparisons between spaghetti squash and pasta (1Trusted Source, 8Trusted Source):

Nutrient Spaghetti squash, cooked

(1 cup or 155 grams) Pasta, spaghetti, cooked

(1 cup or 151 grams)

pantothenic acid 11% of the DV 3% of the DV

vitamin B6 9% of the DV 4% of the DV

vitamin C 6% of the DV 0% of the DV

potassium 4% of the DV 1% of the DV

niacin 8% of the DV 16% of the DV

iron 3% of the DV 11% of the DV

While spaghetti squash takes the top spot for many nutrients, pasta wins out in a few areas, like iron and niacin. Refined pasta is often enriched, meaning these nutrients are added during production.

Overall, if you’re trying to reduce calories or carbs, spaghetti squash is the better choice. And it’s richer in many nutrients, too, like B vitamins and vitamin C.

SUMMARY

Spaghetti squash is a nutritious, low carb alternative to pasta. It’s also much lower in calories than pasta.

WERBUNG

Spaghetti squash has great versatility

Spaghetti squash is a winter vegetable with a mildly sweet flavor and stringy texture that works well in many recipes.

You can easily bake it, microwave it, steam it, or prep it in your slow cooker or Instant Pot for a tasty and nutritious meal.

In particular, it’s a popular substitute for pasta because it can reduce the carb and calorie count of your meal while allowing the other flavors in your recipe to shine.

You can use spaghetti squash in place of noodles and pair it with ingredients like meatballs, marinara sauce, garlic, and Parmesan.

You can also try stuffing it to make spaghetti squash boats or using it in fritters, casseroles, or hash browns.

SUMMARY

Spaghetti squash is a versatile ingredient. You can bake, steam, or microwave it for use in various recipes.

Prepping spaghetti squash is easy

Spaghetti squash is simple to prepare and makes a great low carb substitute for noodles in your favorite pasta dishes.

To get started, cut the squash in half lengthwise and scoop out the seeds with a spoon. Take your time and be extra careful when cutting the squash — it has thick walls.

Next, drizzle the halves with a bit of olive oil, season with salt, and place them side by side on a baking sheet with the cut side facing down.

Roast the squash in your oven at 400°F (200°C) for 40–50 minutes, or until fork-tender.

Once your squash is fully cooked and has cooled slightly, use a fork to scrape out the spaghetti-like strands.

Finish it off with your choice of seasonings, sauces, and toppings — such as garlic, Parmesan, marinara sauce, meatballs, or veggies — and enjoy as part of a delicious and nutritious meal.

SUMMARY

You can prepare spaghetti squash by roasting the squash, scraping out the strands, and adding your favorite toppings.

Are there any reasons to avoid spaghetti squash?

Though spaghetti squash is highly nutritious, there are some things to keep in mind before adding it to your diet.

Be aware of potential allergies

Some people may be allergic to spaghetti squash. It’s not a well-known allergy, but reactions to related foods, such as pumpkin, have been documented (9, 10).

Food allergy symptoms vary and can include hives, itching, swelling, and digestive issues (11Trusted Source).

In some cases, consuming a food you’re allergic to can lead to anaphylactic shock, which is a life threatening condition.

If you have unexplained symptoms after eating spaghetti squash, stop eating it immediately and consult a medical professional. If you experience symptoms of anaphylaxis, such as swelling of your throat or tongue or difficulty breathing, seek emergency care immediately.

Ensure you’re getting enough calories

Spaghetti squash is very low in calories.

While this can be very useful for those looking to lose weight, it’s important to avoid cutting calories too much, as severe calorie restriction can decrease your body’s metabolic rate (12Trusted Source, 13Trusted Source).

A very low calorie diet can also lead to gallstones (14Trusted Source).

How to cook a spaghetti squash in the microwave (in less than 10 mins).

To maximize the potential health benefits of spaghetti squash, select healthy toppings and pair it with other nutritious foods like veggies, herbs, spices, heart-healthy fats, and lean proteins.

SUMMARY

Spaghetti squash may cause food allergies for some people. It’s very low in calories, so pair it with other healthy foods and toppings.

The bottom line

Spaghetti squash is a winter vegetable rich in vitamins, minerals, and antioxidants.

Due to its low calorie content and high fiber content, it may aid weight loss and digestive health.

Try roasted spaghetti squash as a low carb alternative to pasta, combined with veggies, protein, whole grains, and healthy fats.