12 Keto Spaghetti Squash Recipes

Spaghetti squash is a great gluten free alternative to pasta and here are 12 delicious keto spaghetti squash recipes to try. Everything from one pot pasta dishes to breakfast casserole, there is a low carb dish for you.

You might also like 7 low carb zucchini noodle recipe collection.

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I really like pasta but it does not like me. Sometimes it bothers my stomach but more likely it just makes me sluggish and tired. So I’m often trying various low carb pasta substitutes and spaghetti squash is one of my favorite.

While it doesn’t taste exactly like pasta, the stringy texture is very pasta-like and it’s so good for you. When you use the right sauce( see below for ideas) it is almost as good as regular pasta and it’s low carb!

Is spaghetti squash low carb?

Spaghetti squash is an amazing vegetable and a great keto alternative to pasta but it does have carbs. A cup of spaghetti squash (cooked) has 41.9 calories, 10 grams of carbs and 2.2 grams of fiber. Therefore it has 7.8 grams of net carbs per cup.

But that is low carb when you compare it to a cup of pasta (linguine) which has roughly 213 calories, 42g of carbs and 2.4g fiber. (nutritionix.com) So if you are craving pasta on a low carb diet, you might want to give spaghetti squash a try. The texture is great and it’s easy to make.

Most of these squashes weigh 2-4 pounds and you can get about 4 good servings from an average sized squash.

white plate with cooked spaghetti squash

Spaghetti squash nutrition.

Spaghetti squash is a winter squash that is low calorie but full of nutrients. It’s high in vitamin C and B6 as well as manganese. It also promotes digestive health because of it’s high fiber content. You can learn more about spaghetti squash nutrition here.

half of a cooked spaghetti squash with a fork scraping the middle to look like noodles

How to cook a spaghetti squash.

Lately I cook spaghetti squash in the Instant Pot (or pressure cooker) because it’s so easy and great for meal prep on busy weeknights. However there 3 ways that I have cooked it and here they are. Note that you want to use a sharp knife and cut them vertically. Then clean out the seeds before cooking.

Instant Pot: This way is great for meal prep because you just stack the up to 4 cleaned squash halves in the pot (using the trivet that came with it), along with 1 cup of water and pressure cook for 5 minutes. Use the quick release to bring it down from pressure. Let cool then take a fork and scrape out the insides.
Microwave: Add the cleaned spaghetti squash cut-side down in a baking dish with a little water and cook for 12 – 15 minutes until it is fork tender. Let cool before scraping out the insides.
Baked in Oven: Place the cleaned spaghetti squash flesh side down on a prepared baking sheet or in a baking dish with a little bit of water. Bake in a 400°F preheated oven for about 40 minutes. If you can pierce it with a fork it is done. Depending on the size, cooking time may vary so cook a little longer if you don’t think it’s done

Spoon the spaghetti like strands into a bowl or even serve it in the spaghetti squash shells.

The types of sauce that work best with these veggie noodles are usually those with strong flavors such as pesto, garlic forward sauces, alfredo sauce, meat sauces, etc. It has a slightly sweet flavor so these types of sauces are a great complement.

For a quick and easy low carb sauce you can just brown Italian sausage or even lean ground beef and your favorite low carb marinara sauce. I love Rao’s marinara pasta sauce. Add a little pepper flakes for a bit of heat. This is one of my favorite recipes to use with any veggie noodle as it has tons of flavor.

But honestly as a vegetable, you can just add a little butter, salt and black pepper with parmesan cheese and it has enough flavor on its own to be a veggie keto side dish to a meaty meal.

white plate with cooked spaghetti squash next to an empty half of a spaghetti squash

Now let’s get to those 12 keto spaghetti squash recipes. I hope you give one of them a try and please let me know how you liked it!

Spaghetti squash is a great gluten free alternative to pasta and here are 12 delicious low carb spaghetti squash recipes to try. Everything from one pot pasta dishes to breakfast casserole, there is a low carb recipe for you.

Low Carb Basil & Shrimp Pasta Dinner in just 15 minutes!

With a cooked spaghetti squash you can make this keto shrimp spaghetti squash with basil dinner in only 15 minutes! The garlic shrimp and basil add so much flavor to the veggie noodles and it's only 6.6g net carbs per serving of this low carb meal.

Keto Mexican Spaghetti Squash Casserole

If you are looking for some low carb comfort food, try this keto Mexican spaghetti squash casserole. The veggie noodles are mixed with chicken, beans and other tasty ingredients to give you a creamy, cheesy keto casserole. Each serving has only 9 grams net carbs and 37.4 grams protein.

Coconut Basil Shrimp and Veggie Noodles

If you are a looking for a wonderful low carb Thai flavored noodle dish, look no further. This keto coconut curry spaghetti squash noodles with shrimp recipe is full of flavor, gluten free and only takes about 20 minutes to make! Each serving has only 169 calories and 4.3g net carbs so it’s a delicious and healthy dinner idea!

Low Carb Pizza Skillet

If you ever had spaghetti pizza, you will love this low carb version. This keto spaghetti squash pizza crust is a gluten free answer to your pasta and pizza cravings. Top with lots of cheese and any of your favorite toppings.The recipe makes 8 big servings as only 4.4g net carbs!

Low Carb Pasta with Spinach Walnut Pesto

This low carb shrimp and spaghetti squash dish uses a delicious spinach walnut pesto which is an easy and affordable substitute for traditional pesto. You don’t need to wait for summer basil from your garden because you can make this pesto without pine nuts and basi but lots of garlic!. Use it in this dish as well as vegetables, pasta, chicken and fish. Each serving has just 6.6g net carbs!

Low Carb Shrimp Primavera Pasta

For a healthy and very delicious dinner try this spaghetti squash primavera with shrimp recipe. Buttery, garlic vegetables with succulent shrimp tossed with spaghetti squash for a gluten free pasta dinner everyone will love. This is a low calorie but high protein dinner too with just 375 calories and 16.1 grams of protein.

Keto Spaghetti Squash Alfredo Recipe With Seafood

If you love shrimp scampi and pasta alfredo, you will love this keto spaghetti squash alfredo recipe! It’s super easy to make and only takes 20 minutes. The creamy sauce creates a delicious low carb pasta dish that seriously tastes like something you would get at a restaurant.