spaghetti squash

Are you ready for spaghetti squash?

  • It’s in season now and can be found at most farmers’ markets for about a dollar.
  • After cooking this squash, the thin “noodles” can be pulled easily out of the shell with a fork.
  • This versatile noodle is an excellent low-calorie alternative to traditional pasta. One cup of cooked spaghetti squash has only 40 calories and 8gm of net carbohydrate compared to a cup of cooked pasta with 170 calories and 31gm of carbohydrate.

How to Cook Spaghetti Squash

  • Cut it in half.
  • Scoop out the stringy parts and seeds.
  • Bake it with the cut-sides down on a cookie sheet for about 40 minutes at 350 degrees Fahrenheit.

How to Eat It

  • Add butter or olive oil and season it with salt and pepper or your favorite herbs.
  • A scoop of pesto over a steaming hot serving of spaghetti squash turns it into a delicious main course.

Nutritional Information

  • This squash is also highly nutritious with Vitamins A, C, plus B vitamins, folate, potassium, and, the antioxidants lutein and zeaxanthin, which can improve eye health.
  • Folate is an especially important nutrient for heart health because it helps to filter homocysteine from your blood.
  • The potassium in this squash also helps to maintain muscle and nerve function and regulates blood pressure.
Authored By: 
Beth Zupec-Kania, Registered Dietitian Nutritionist | The Charlie Foundation for Ketogenic Therapies
Authored Date: 
10/2017