Roasted Spaghetti Squash – Cozy, Healthy Comfort Food for Fall
Hey friends! Fall is here, and I’m so ready for all the cozy, comforting flavors of the season. One of my absolute favorite go-to veggies this time of year is spaghetti squash. If you haven’t tried it yet, spaghetti squash is basically magic in vegetable form! Once roasted, the insides turn into these amazing, tender “spaghetti” strands that you can top with pretty much anything. Whether you’re looking for a pasta substitute or just something fun and healthy to mix up your meals, this recipe is an easy, feel-good choice.
Why I Love Spaghetti Squash
This squash has that satisfying, slightly nutty taste that’s perfect for pairing with your favorite sauces, herbs, or even a sprinkle of parmesan. Plus, it’s a great way to enjoy something warm and comforting without loading up on carbs. I love to keep it simple with a bit of olive oil, salt, and pepper, but the sky’s the limit with toppings. Think pesto, fresh herbs, roasted nuts, or a little bit of crispy sage for a hint of autumn flavor.
My Favorite Toppings
One of the best things about spaghetti squash is that it’s so versatile with toppings! Here are a few of my faves:
- Classic Pesto – A spoonful of basil or sun-dried tomato pesto adds a burst of flavor and color.
- Parmesan and Fresh Herbs – For a classic Italian vibe, sprinkle on some grated parmesan, chopped parsley, or basil.
- Toasted Nuts – Try adding toasted pine nuts or walnuts for crunch and richness.
- Crispy Sage and Brown Butter – Perfect for fall! Melt a little butter with sage leaves and drizzle over the squash for a savory, cozy touch.
How to Prepare Spaghetti Squash
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Equipment
- sharp chef's knife
- Baking Sheet
- Parchment Paper
- fork
Ingredients
- 1 spaghetti squash
- olive oil or coconut oil
- salt and pepper to taste
Instructions
- Preheat the oven to 375°F. If the squash is too hard to cut in half and place it in the oven for 10 minutes to soften slightly. Remove from the oven, let cool, then slice in half and scrape out the seeds.
- Increase the oven temperature to 425°F. Brush the inside of the squash halves with olive oil or coconut oil, season with salt and pepper, and place cut side down on a baking sheet lined with parchment paper.
- Bake for approximately 30 minutes, or until the squash is tender. Remove from the oven and let cool for a few minutes.
- Use a fork to scrape the inside of the squash to create those delicious “spaghetti” strands.
- Garnish with your favorite toppings, serve, and enjoy!
More About This Recipe
Cooking Tips for the Best Spaghetti Squash
To make sure you get perfect, tender spaghetti squash every time, here are a few of my go-to tips:- Pre-Bake to Soften the Skin
If you’ve ever struggled to cut into a raw spaghetti squash, try baking it for about 10 minutes first. This softens the skin just enough to make slicing safe and easy. Trust me, it’s a game-changer! - Brush with Oil for Golden Color
A little olive oil or coconut oil brushed on the cut side before roasting gives the squash a lovely, golden color and adds just a hint of richness to the flavor. It’s simple but makes a big difference. - Scrape with a Fork for Perfect “Spaghetti” Strands
Once the squash is roasted, let it cool slightly, then use a fork to gently scrape the flesh. It will naturally separate into those fun spaghetti-like strands. Don’t rush this part, as going slowly will help keep the strands long and perfect for twirling!
Kitchen Tools You’ll Need
Having the right tools makes this recipe a breeze! Here’s what I love to use:- Sharp Chef’s Knife
A good chef’s knife is essential for slicing through the squash, especially if it’s a bit firm. A sharp, sturdy blade will make this so much easier and safer. - Baking Sheet with Parchment Paper
A rimmed baking sheet lined with parchment paper is ideal for roasting spaghetti squash, as it prevents sticking and makes cleanup quick. - Fork for Scraping the Strands
A simple dinner fork works perfectly to scrape out the spaghetti strands. If you want extra long strands, go gently with the fork, moving it in a lengthwise motion along the squash.
Health Benefits of Spaghetti Squash
- Rich in Fiber for Digestive Health and Blood Sugar Balance
Spaghetti squash is naturally high in fiber, which is essential for healthy digestion and can help manage blood sugar levels. Fiber is crucial as we age, supporting regularity and helping keep you full for longer. According to the Harvard T.H. Chan School of Public Health, a diet high in fiber has been linked to a lower risk of heart disease and improved blood sugar control. - Low in Calories, High in Nutrients
This versatile veggie is perfect if you’re looking for something light yet nutrient-dense. One cup of cooked spaghetti squash has only about 40 calories but is packed with essential nutrients like vitamin C, potassium, and manganese. Vitamin C is key for immune health, while potassium and manganese play roles in heart health and bone support. - Antioxidant Benefits for Skin and Immune Health
Spaghetti squash also contains antioxidants like beta-carotene and vitamin C, which help protect cells from damage, boost skin health, and support immunity. Research shows that antioxidants can reduce inflammation and play a role in slowing age-related issues. According to Harvard Medical School, antioxidants are crucial for long-term wellness, as they help prevent cellular damage caused by free radicals.
I hope these tips and insights inspire you to give spaghetti squash a try! It’s an easy, nutritious side (or main!) that’s perfect for any meal, and I love how you can mix it up with different toppings. If you try it, don’t forget to let me know your favorite way to enjoy it!