The Low-Carb Pasta Alternative You Need
There’s a new bad boy (ok, vegetable) in town, and its name is spaghetti squash. Although the spaghetti-like squash has been around since the late 1800s, it has become increasingly popular as of late, with the rise in popularity of the keto diet (which has also been around a while).
While the squash doesn’t taste exactly like real pasta (we’ll be honest), it definitely does the trick of satisfying that pasta craving while also providing heaps more essential vitamins and minerals.
At Valley Medical Weight Loss, we recommend spaghetti squash to our patients following low-carb and keto meal plans. It’s versatile, nutritious, and incredibly satisfying, perfect for anyone working toward their weight loss goals.
Benefits of Spaghetti Squash
One of the more well-known benefits of spaghetti squash is that it’s lower in carbohydrates than traditional pasta. One cup of the squash contains only 7 grams of carbohydrates, while a cup of spaghetti clocks in at 43 grams.
Nutritional comparison per 1 cup:
Nutrient | Spaghetti Squash | Traditional Pasta |
Calories | 32 | 221 |
Carbohydrates | 7g | 43g |
Fiber | 2.2g | 2.5g |
Protein | 0.6g | 8g |
Fat | 0.6g | 1.3g |
Net Carbs | 4.8g | 40.5g |
That’s only part of the appeal, though. It’s also full of fiber and contains other important nutrients, like vitamin A, potassium, vitamin C, and calcium. And at only 32 calories per cup (compared to spaghetti’s 221), you really can’t go wrong.
Key Nutritional Benefits
Low in calories:
- Only 32 calories per cup
- 85% fewer calories than pasta
- Perfect for calorie-controlled diets
- Allows larger portion sizes
- More filling with fewer calories
Low in carbohydrates:
- Only 7g total carbs per cup
- 4.8g net carbs (after fiber)
- 84% fewer carbs than pasta
- Keto-friendly
- Supports blood sugar control
- Ideal for low-carb diets
Rich in fiber:
- 2.2g per cup
- Supports digestive health
- Increases satiety
- Helps regulate blood sugar
- Supports weight loss
- Promotes gut health
Packed with vitamins and minerals:
Vitamin A:
- Supports eye health
- Boosts immune function
- Promotes skin health
- Antioxidant properties
Vitamin C:
- Immune system support
- Collagen production
- Antioxidant protection
- Iron absorption
Potassium:
- Regulates blood pressure
- Supports heart health
- Aids muscle function
- Balances electrolytes
Calcium:
- Bone health
- Muscle function
- Nerve signaling
- Metabolic support
Additional nutrients:
- Manganese
- Vitamin B6
- Niacin
- Pantothenic acid
- Magnesium
Weight Loss Benefits
Why spaghetti squash supports weight loss:
- Very low calorie density
- High water content (keeps you full)
- Fiber promotes satiety
- Low glycemic index
- Supports blood sugar stability
- Nutrient-dense (not empty calories)
- Versatile and satisfying
- Easy to incorporate into meals
Perfect for:
- Keto diet
- Low-carb diet
- Calorie-controlled diet
- Diabetic meal plans
- Mediterranean diet
- Paleo diet
- Whole food diets
- Clean eating plans
Preparing Your Squash
If you’ve never dealt with a spaghetti squash, it can feel intimidating at first, but once you get used to it, preparing and cooking one is actually quite simple. There are two ways you can cook the large squash.
Method 1: Cut Before Cooking
The first is to cut it before you cook it. To do this, you’ll need a sharp knife and a spoon.
Step-by-step instructions:
Step 1: Prep the squash
- Wash the outside thoroughly
- Dry completely
- Place on a stable cutting board
- Have a sharp knife ready
Step 2: Cut carefully
- Cut off the top end
- Use your knife to slice it in half lengthwise
- Be extremely careful with this step
- Some squashes can be pretty tough to get through
- Apply steady, even pressure
- Rock the knife back and forth if needed
Pro tip: Microwave the whole squash for 3-5 minutes first to soften the skin slightly, making cutting easier and safer.
Step 3: Remove seeds
- Once you’ve gotten it open, scoop out the seeds with a spoon
- Just like you would do to a pumpkin
- Scrape out all stringy bits
- Seeds can be saved and roasted
Step 4: Season and bake
- Lay each half cut side up on a baking tray
- Drizzle with olive oil
- Add a little salt and pepper
- Optional: add garlic powder, Italian seasoning
- Bake at 375 degrees for about 45 minutes
- Cook until fork-tender
- Your cooking time will vary based on the size of the squash
Step 5: Shred the squash
- Once your squash is cooked, use a fork to scrape out the insides
- You’ll see that the squash pulls away from the skin in strands that resemble spaghetti
- Scrape from edge to center
- Create long, pasta-like strands
- Discard the skin
Method 2: Whole Squash Method
The other way to cook spaghetti squash is to just throw the whole thing in the oven without cutting it.
Step-by-step instructions:
Step 1: Prep
- Wash squash thoroughly
- Poke several holes with a fork or a knife
- This allows steam to escape
- Prevents squash from exploding
Step 2: Bake
- Place the whole squash on the baking sheet
- Cook it at 375 degrees for about 45 minutes
- Or until fork-tender
- Larger squashes may take 60+ minutes
- Check doneness by piercing with a fork
Step 3: Cut and clean
- When it’s done cooking, let it cool slightly
- Cut it down the middle with a sharp knife
- Be careful, it will be hot!
- Scoop out the seeds
- Shred with a fork
Advantages of this method:
- Saves you the potential hassle of cutting the tough skin pre-cooking
- Safer (no cutting hard raw squash)
- Slightly moister result
- Less prep work
Important: Be sure to let the squash cool a little bit before you cut into it because it will be hot!
Additional Cooking Methods
Instant Pot method:
- Cut the squash in half
- Remove seeds
- Add 1 cup of water to the pot
- Place the squash on the trivet
- Cook on high pressure 7-10 minutes
- Quick release
- Shred with a fork
Microwave method:
- Cut the squash in half
- Remove seeds
- Place cut side down in a microwave-safe dish
- Add 1/4 cup of water
- Microwave 10-12 minutes
- Check for tenderness
- Shred with a fork
Slow cooker method:
- Pierce the whole squash several times
- Place in the slow cooker
- Add 1/2 cup of water
- Cook on low 6-8 hours
- Cut, seed, and shred
Serving Suggestions
Spaghetti squash is absolutely delicious on its own with just a little olive oil, salt, and pepper, but if you’re looking for something a little fancier, there are tons of keto-friendly recipes out there to get you started.
Simple Serving Ideas
Basic preparation:
- Olive oil, salt, and pepper
- Butter and Parmesan cheese
- Garlic butter and herbs
- Pesto sauce
- Marinara sauce (low-sugar)
- Alfredo sauce
- Bolognese sauce
Protein additions:
- Grilled chicken
- Ground turkey or beef
- Italian sausage
- Meatballs
- Shrimp
- Salmon
- Tofu (for vegetarians)
Vegetable additions:
- Roasted vegetables
- Sautéed mushrooms
- Spinach or kale
- Cherry tomatoes
- Bell peppers
- Zucchini
- Broccoli
Cheese options:
- Parmesan
- Mozzarella
- Ricotta
- Feta
- Goat cheese
- Cheddar
Recipe Ideas to Get You Started
We’ve compiled a few of our favorites below. Let us know what you think when you try it!
Almost 5 Ingredient Spaghetti Pie:
- Spaghetti squash base
- Eggs for binding
- Cheese
- Seasonings
- Optional protein
- Bake until set
Spaghetti Pie:
- Classic comfort food
- Low-carb version
- Perfect for meal prep
- Family-friendly
- Freezer-friendly
Garlic Spaghetti Squash with Herbs:
- Fresh garlic sautéed in olive oil
- Fresh herbs (basil, parsley, oregano)
- Parmesan cheese
- Light and flavorful
- Perfect side dish
Lasagna Stuffed Spaghetti Squash:
- Squash halves as “boats.”
- Ricotta cheese mixture
- Marinara sauce
- Mozzarella topping
- All lasagna flavor, fewer carbs
- Impressive presentation
Additional recipe ideas:
Chicken Parmesan Squash:
- Breaded chicken breast
- Marinara sauce
- Mozzarella cheese
- Served over spaghetti squash
Shrimp Scampi Squash:
- Garlic butter shrimp
- White wine sauce
- Lemon and herbs
- Tossed with squash
Carbonara Style:
- Bacon or pancetta
- Eggs and parmesan
- Black pepper
- Creamy and indulgent
Primavera:
- Mixed vegetables
- Light olive oil sauce
- Fresh herbs
- Vegetarian option
Asian-Inspired:
- Sesame oil
- Soy sauce or coconut aminos
- Ginger and garlic
- Vegetables and protein
Meal Prep and Storage
Meal prep tips:
- Cook multiple squashes at once
- Store shredded squash in containers
- Refrigerate up to 5 days
- Freeze up to 3 months
- Portion into individual servings
- Add sauce when reheating
Reheating instructions:
- Microwave: 1-2 minutes
- Stovetop: Sauté in a pan
- Oven: Bake at 350°F for 10 minutes
- Add moisture if needed
- Don’t overcook (gets mushy)
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Important Information
Nutritional Guidance Disclaimer: This information is for educational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with your healthcare provider or registered dietitian before making significant dietary changes, especially if you have medical conditions or dietary restrictions.
Program Disclaimer: Valley Medical Weight Loss does not guarantee outcomes. Programs are medically supervised, but results vary by individual. All treatments require evaluation and prescription by a licensed provider.
About Valley Medical Weight Loss
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
Spaghetti Squash and Your Weight Loss Journey
At Valley Medical Weight Loss, we incorporate spaghetti squash into many of our meal plans because it’s:
Perfect for weight loss:
- Low in calories
- High in volume
- Very satisfying
- Nutrient-dense
- Versatile
- Easy to prepare
- Budget-friendly
Fits multiple diet plans:
- Keto diet
- Low-carb diet
- Mediterranean diet
- Diabetic meal plans
- Calorie-controlled diets
- Clean eating plans
Our comprehensive programs include:
- Weekly Weight Loss Program – Personalized meal plans with recipes
- Premier Weight Loss Program – Complete nutritional support
- GLP-1 Injections – Medically supervised medications
- Nutritional counseling with recipe ideas
- Meal planning support
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
More Nutrition Resources
Weight Loss Programs:
- Weekly Weight Loss Program – Meal plans included
- Premier Weight Loss Program – Complete nutrition support
- GLP-1 Injections – Medically supervised
- All Programs – Explore options
Related Articles:
- GLP-1 Diet Plan – Complete nutrition guide
- Chia Seed Porridge Recipe – Healthy breakfast
- Healthier Butter Substitutes for Baking – Low-calorie swaps
- Top 4 Drinks for Weight Loss – Beverage guide
The post Spaghetti Squash on the Keto Diet first appeared on Valley Medical Weight Loss.
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