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This garlic parmesan spaghetti squash is a simple recipe that’s healthy and low-carb. Roasted spaghetti squash is tossed in garlicky butter with ground black pepper and fresh parmesan cheese. It’s a simple side dish to compliment any protein!
I feel like every kids favorite way to eat pasta is with butter. It’s so simple, yet the flavor is perfect. This garlic parmesan spaghetti squash is my ‘grown up’ version. It’s bursting with flavor and will bring back memories of those pre-sauce pasta days.
This time of year I love cooking all the winter squashes: butternut squash, delicata, acorn squash, spaghetti squash, and more. If you’ve been intimidated to make spaghetti squash, I promise it’s easy to prepare. In fact, the hardest part of making the spaghetti squash is cutting it open.
What is spaghetti squash
Spaghetti squash is a type of winter squash that’s yellow, oval-shaped, and available in the fall/winter months. When cooked, the flesh can be pulled into noodle-like strands (hence the name of this vegetable!). It amazes me every time I make it how spaghetti-like the vegetable is!
What does spaghetti squash taste like?
Spaghetti squash has a very mild, almost neutral flavor. This means it can take on the flavor of any sauce or seasoning you toss it with. Though I think of it as slightly sweet, it’s not nearly as strong in flavor as butternut squash. The texture is tender and can be watery or have a slight crunch depending on the squash. While it might not be the real thing, I still love it as a healthy carb-free substitute to satisfy any pasta craving.
Nutrition
The nutrition density of a certain food takes into consideration the nutrients related to the total calories. If a food has lots of nutrients and is low in calories, then we consider it to be a nutritionally dense food. Spaghetti squash certainly meets the criteria for nutritionally dense because it is low in calories and is a great source of vitamin C, B vitamins, manganese, potassium, and other antioxidants that protect our cells from damage.
Pasta vs Spaghetti Squash
- One cup of spaghetti squash has 42 calories. In comparison, one cup of cooked spaghetti has about 220 calories.
- Spaghetti squash has only 10 grams of carbohydrates per cup; pasta has about 40 grams of carbohydrates per cup
- They both have about the same amount of fiber. However, spaghetti squash is the healthier option because it will fill you up at a fraction of the calories consumed.
- Both are low in fat
- Spaghetti squash contains a lot of vitamins, minerals, and antioxidants you won’t find in pasta
How to cook spaghetti squash
The hard shell of a spaghetti squash can be a little difficult to cut through when it’s raw. I avoid the cutting process all together by cooking the spaghetti squash whole. It may take longer, but it’s also much easier to cut afterwards. All you have to do is pierce the spaghetti squash with a fork several times to allow for venting, then bake close to an hour (for larger squashes add additional time).
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Alternative methods
Another way to cook the spaghetti squash is to slice it in half the long way, scoop out the seeds, drizzle a little oil, and put it cut side down on a baking tray. This method only requires 45 minutes to cook all the way through. Again, I caution you to be careful when cutting the raw spaghetti squash. Watch those fingers!
Variations
This garlic parmesan spaghetti squash is a great basic recipe, especially if it’s your first time making spaghetti squash. This recipe is actually my favorite way of preparing the squash for an easy vegetable side dish. Here are some other suggestions of ways to prepare spaghetti squash:
- Like it spicy? Add some chili flakes when you are cooking the garlic
- Add crunch with toasted pine nuts or other crushed nut
- To make it a complete meal, add a protein of your choice like chicken (my Lemon Garlic Marinated Chicken would be delicious!), shrimp, meatballs, beans, tofu and more.
- Add pesto or marinara sauce
This garlic parmesan spaghetti squash is a winning combination. Buttery, garlicky, cheesy, and so delicious!
Here are more comforting recipes perfect for this time of the year:
- Butternut Squash Ravioli
- Pasta Puttanesca
- Loaded Sweet Potato Nachos
- Hearty Healthy Chili
- Roasted Butternut Squash Risotto
Print Recipe
Garlic Parmesan Spaghetti squash
This garlic parmesan spaghetti squash is a simple recipe that’s healthy and low-carb. Roasted spaghetti squash is tossed in garlicky butter with ground black pepper and fresh parmesan cheese. It’s a simple side dish to compliment any protein!
Prep Time10 minutes mins
Cook Time1 hour hr
Total Time1 hour hr 10 minutes mins
Course: Side Dish
Keyword: spaghetti squash, winter squash
Ingredients
- 1 medium spaghetti squash about 2- 3 pounds
- 1 ½ Tablespoons unsalted butter
- 2-3 garlic cloves minced
- Ground black pepper to your liking
- 1/3 cup plus more for garnish fresh parmesan cheese grated
- Parsley to garnish optional
Instructions
Preheat the oven to 400°F. Use a fork to prick the squash all over so the steam can vent. Place in a baking dish and bake 45 minutes to 1 hour or until soft. Spaghetti squash is done when you can easily pierce a fork through the skin.
Remove from the oven and let rest until cool enough to handle.
Once cool enough to handle, cut squash in half the long way. Scrap and scoop out all the seeds and discard. Using a fork, scrape flesh in strings into a bowl. Set aside
Heat a large skillet over low to medium heat. Once hot add the butter. Once the butter is completely melted, add the garlic stirring frequently, until fragrant (about 1 minute, don’t want the garlic to start to burn). Add the spaghetti squash to the pan and stir to combine. Add 1/3 cup fresh grated parmesan cheese and stir to combine.
Season with black pepper to your liking. Garnish with parsley (optional) and parmesan cheese. Enjoy!
Nutrition Facts
per serving (makes ~3 servings for a small/medium squash)
145 Calories, 9 gram fat, 6 gram protein, 11 gram total carbohydrate, 2 grams of fiber, 4 gram sugar, 176 mg sodium
Notes:
Cooking time will vary pending size of the spaghetti squash. Start checking it at 45 minutes. You know it’s done when a fork should easily go through the skin.
Pending the size of the spaghetti squash you may have to adjust the butter, seasoning, and parmesan to your liking.
What’s your favorite winter squash and your favorite way recipe you make with it? Share in the comments below. Also, be sure to stay in touch and follow me onFacebook,InstagramandPinterest
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