Basic Microwave Spaghetti Squash Recipe

Spaghetti squash entree
Ray Kachatorian/Photodisc/Getty Images

Nutrition Highlights (per serving)

Calories 97
Fat 2g
Carbs 22g
Protein 2g
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Nutrition Facts
Servings: 1
Amount per serving  
Calories 97
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 53mg 2%
Total Carbohydrate 22g 8%
Dietary Fiber 5g 18%
Total Sugars 9g  
Includes 0g Added Sugars 0%
Protein 2g  
Vitamin D 0mcg 0%
Calcium 72mg 6%
Iron 1mg 6%
Potassium 337mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 35 min
Prep 5 min, Cook 30 min
Servings 1

In autumn and winter, squashes of all sorts are among the most abundant and least expensive vegetables at any grocery store. They're also nutritious: winter squash are a great source of Vitamin A, potassium, and beta-carotene. While dense winter squashes like butternut, kabocha, and acorn are best roasted, you can steam spaghetti squash in the microwave for a no-fuss side dish, or start cooking it in the microwave and finish it on the stove.



  1. With a long, sharp knife, pierce squash three or four times along the perimeter, making sure the holes extend all the way to the center of the squash. (This creates steam vents in the squash.)
  2. Microwave squash for 20 minutes. Steam should be coming out of the holes at the end of this time. If not, microwave for another 4 to 5 minutes. Let squash sit in the microwave for 10 minutes after cooking.
  3. Cut off stem end of​ the squash. Cut remaining squash lengthwise. You will see light yellow squash and darker, almost amber areas. The darker areas will contain seeds. Remove all seeds and retain the light yellow strands.

    Serving spaghetti squash: Spaghetti squash and pasta can be served almost interchangeably, but most people find plain spaghetti squash a bit bland. You'll probably want to "dress up" the squash before serving. This microwave cooking method is an easy way to steam the squash. You can serve the spaghetti squash with your choice of toppings. Some easy ones include:

    • Butter or margarine and Parmesan cheese (if you aren't avoiding dairy), with lots of freshly ground pepper.
    • Marinara sauce, pesto, or any other favorite pasta sauce. (Note: Most pesto sauces include dairy and nuts.)
    • Fresh herbs (especially basil), kosher salt, and olive oil.

    Steamed spaghetti squash is also delicious sautéed in olive oil or with bacon. Because it tastes so mild, you can pair it with greens, tomatoes, mushrooms, onions, or virtually any other vegetable.

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