Low Carb Baked Spaghetti Squash

Low Carb Baked Spaghetti Squash is a simple, keto-friendly alternative to traditional pasta, made by roasting spaghetti squash with olive oil, salt, and pepper until tender and strand-like. Each cup of roasted squash offers about 5–7 grams of net carbs, along with fiber and vitamins, making it ideal as a low carb base for sauces like Alfredo, marinara, pesto, or garlic butter. The mild flavor and twirlable strands soak up sauces beautifully, delivering a lighter yet satisfying dish that supports your keto lifestyle. Prep is minimal, cleanup is easy, and leftovers store well for quick meals throughout the week.

Course Breakfast, Main Course, Side Dish

Cuisine American, Keto, Low Carb

Keyword baked spaghetti squash, gluten free, keto side dish, keto spaghetti squash, low carb pasta alternative

Prep Time 10

Cook Time 40

Total Time 50

Servings servings

Calories 120kcal

Equipment

Chef's knife
Cutting board
spoon
baking sheet
Parchment Paper
fork

Ingredients

For the baked spaghetti squash

1 medium spaghetti squash about 2 to 3 pounds
2 tablespoons extra-virgin olive oil
1 teaspoon fine sea salt or to taste
1/2 teaspoon freshly ground black pepper or to taste

Optional keto finishing touches

2 tablespoons grated Parmesan cheese for serving, optional
1 tablespoon unsalted butter melted, for drizzling, optional
1 tablespoon chopped fresh parsley for garnish, optional

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Place the spaghetti squash on a cutting board and carefully slice it in half lengthwise from stem to end, then scoop out the seeds and stringy pulp with a spoon.
Drizzle the cut sides of the squash evenly with the olive oil and sprinkle with the salt and pepper, rubbing the seasoning lightly into the flesh.
Arrange the squash halves cut side down on the prepared baking sheet, leaving a little space between them so air can circulate.
Bake until the squash is tender and the skin gives slightly when pressed, about 35 to 45 minutes depending on the size of the squash.
Remove the baking sheet from the oven and let the squash cool for about 5 minutes until it is safe to handle.
Turn the squash halves cut side up and use a fork to gently scrape the flesh into long strands, leaving a thin shell of skin behind.
Taste the strands and adjust the seasoning with additional salt and pepper if needed, then toss with Parmesan, melted butter, or fresh parsley if using.
Serve the baked spaghetti squash hot as a keto-friendly base for your favorite sauces or as a simple side dish.

Notes

For easier cutting, pierce the whole spaghetti squash several times with a sharp knife and microwave it for about 3 to 5 minutes to slightly soften the skin before slicing. Store leftover cooked strands in an airtight container in the refrigerator for up to 5 days and reheat gently in a skillet with a splash of olive oil or broth to keep them from drying out. Use the roasted strands as a base for keto meatballs and marinara, creamy Alfredo with grilled chicken, or as a bed for fried or poached eggs for a hearty low carb breakfast.

Nutrition