Roasted Spaghetti Squash

Spaghetti squash is delicious and serves as an ideal carb swap. It is nutrient dense and low calorie. This versatile squash provides fiber, vitamins C and B6, and manganese.

By Julianne Parkis

Spaghetti squash is delicious and serves as an ideal carb swap. It is nutrient dense and low calorie. This versatile squash provides fiber, vitamins C and B6, and manganese. Harvested early in the fall, it can be stored in a cool, dry place (not the refrigerator) for months. Halas Farm has perfect spaghetti squash and it is where I stock up in the fall to have the squash on hand through the new year. This recipe is simple, can be enjoyed on its own or as the base of sautéed veggies, chili, or your favorite meat sauce. 


1 spaghetti squash  

2T extra virgin olive oil 

1T butter, melted (leave out for vegan preparation) 

Italian seasoning or herbs dProvence to taste 

Salt and pepper to taste 


  1. Pre-heat oven to 400degreesFahrenheit. Cut the squash from stem to base. Scoop out the seeds with a spoon.  
  2. Mix the olive oil, butter, herbs, salt,and pepper in small bowl. Place the squash inside up ona parchment-lined sheet tray and brush the mixture all over the inside. Turn over so the cut side is down and roast for 35-50 minutes, depending on the size of your squash, until tender. 
  3. Let it sit, face down,for a few minutes to allow the steam to work its magic. When you are ready to eat, turn it over and pull the strands of the flesh with a fork untilthey are completely released. Season to taste with salt, pepper or butter and enjoy.  

Alternatively, you can fill, mix, and re-roast, or top as desired and enjoy! 

One of my favorite combinations is sautéed Swiss chard and onions with garlic in olive oil and some shaved Parmigiano-Reggiano, tossed together with the strands and roasted for an additional 10 minutes – a healthy, satisfying, and beautiful dish. 

Julianne Parkis is a Danbury mom, a chef trained at The Culinary Institute of America, and a certified nutrition consultant. For recipes and health tips, visit her website, You can email her at