9 Easy & Tasty Low Carb Spaghetti Squash Recipes to Try!

Spaghetti squash is a great gluten free alternative to pasta and here are 9 delicious low carb 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.

collage of spaghetti squash recipes with a big plate of plain spaghetti squash in the middle and text — This post contains affiliate links. For more information visit our policies page.

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 texture is good and it’s so good for you. When you use the right sauce it is almost as good as regular pasta and it’s low carb!

Is Spaghetti Squash Low Carb?

Spaghetti squash is a great alternative to pasta but it does have carbs. A cup of cooked spaghetti squash has 41.9 calories, 10g carbs and 2.2g of fiber. Therefore it has 7.8g 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.

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 Do You Cook A Spaghetti Squash?

Lately I cook spaghetti squash in the Instant Pot because it’s so easy however there 3 ways that I have cooked it and here they are.

Instant Pot: You just stack the 2-4 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 scrape out the insides.
Microwave: Add the cleaned spaghetti squash to 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: Cut and clean out the seeds of the spaghetti squash and place face down in a baking dish with a little bit of water. Bake in a 400°F oven for about 40 minutes. If you can pierce it with a fork it is done. Depending on the size of the squash it might take more time so cook a little longer if you don’t think it’s done