8 Spaghetti Squash Recipes Low Carb and Easy

Pasta cravings don’t disappear just because you’ve cut carbs — they get louder. And if you’ve ever stared down a bowl of plain steamed spaghetti squash wondering why anyone raves about it, you’ve probably been making it wrong. The secret isn’t the squash itself. It’s what you do with it.

Spaghetti squash is one of the most useful vegetables in a low-carb kitchen, not because it perfectly mimics pasta (it doesn’t, and pretending otherwise sets you up for disappointment), but because it has its own mild, slightly sweet flavor that works brilliantly as a base for bold sauces, rich cheeses, and hearty proteins. One cooked cup clocks in at around 7 grams of carbohydrates — compared to roughly 43 grams in a cup of cooked spaghetti — which makes it a genuinely practical swap, not just a trendy one.

What you’ll find below are 8 low-carb spaghetti squash recipes that actually earn a place in your regular dinner rotation. Each one is built around real flavors, real ingredients, and enough substance to leave you satisfied. Whether you’re after something that feels like comfort food, something with a little heat, or something you can throw together on a weeknight without much effort, there’s a recipe here that fits.

How to Cook Spaghetti Squash Before You Begin

Before diving into the recipes, it’s worth spending a moment on the squash itself — because how you cook it determines the texture of every dish on this list.

Roasting is the gold standard. Cut the squash in half lengthwise, scoop out the seeds, brush the cut sides with olive oil, and place flesh-side down on a parchment-lined baking sheet. Roast at 400°F for 40 to 60 minutes depending on size. You’ll know it’s done when the outside yields slightly when you squeeze it and a fork slides through the flesh with no resistance. This method concentrates the flavor and dries out the strands so your sauce doesn’t turn watery.

The microwave works in a pinch. Poke 4 to 5 holes all the way through the squash with a sharp knife — this step is non-negotiable, since the steam buildup without venting can cause a genuine explosion. Microwave for 3 to 4 minutes to soften the exterior, then cut it open, scoop the seeds, brush with oil, and roast for 30 minutes. It’s faster, and the results are still good.

The Instant Pot is the fastest option. Add a cup of water to the pot, place halved squash cut-side up on the trivet, seal the lid, and pressure cook on high for 7 to 8 minutes. Release pressure manually. The strands come out very tender — great for casseroles, though less ideal if you want firmer, more noodle-like texture.

One technique detail that changes everything: scrape across the width of the squash (perpendicular to the length) to get long strands. Scraping lengthwise gives you shorter, more rice-like pieces. For dishes where pasta texture matters, go across.

What Makes Spaghetti Squash a Smart Low-Carb Choice

Not all pasta substitutes are created equal, and spaghetti squash stands apart from zucchini noodles and shirataki noodles in some meaningful ways.

It holds its structure at high heat, which means it can go into a casserole dish, under the broiler, or back into the oven for a second bake without disintegrating. Zucchini noodles turn watery and limp under those conditions. That durability makes spaghetti squash far more versatile when you’re building layered, cheesy, oven-finished dishes.

Nutritionally, it brings more to the table than just low carb counts. It’s a solid source of potassium, vitamin A, several B vitamins, and magnesium — nutrients that matter especially if you’re eating a diet that limits grains. The fiber content (roughly 2 grams per cup) also helps with satiety and digestion.

The flavor is mild but not bland. There’s a subtle earthiness and a faint sweetness that plays well with both Italian-leaning sauces and bolder spice profiles like taco seasoning or Asian-inspired sauces. It absorbs surrounding flavors readily, which is part of what makes it so adaptable across the 8 recipes below.

1. Million Dollar Spaghetti Squash Casserole

This is the recipe that converts skeptics. The name comes from the layered, casserole-style dish it’s modeled after — the kind where cream cheese and sour cream form a rich middle layer sandwiched between meat sauce and squash strands. It’s indulgent in the best possible way while clocking in at around 8 grams of net carbs per serving.

Why It Works

The genius of this dish is the structure. Half the squash goes down first, then half the meat sauce, then the entire cream cheese mixture, then the remaining squash, the remaining sauce, and finally a generous blanket of shredded mozzarella. When it comes out of the oven after 20 minutes at 350°F, every bite has that layered quality — a little squash strand, a hit of tangy meat sauce, and a pocket of creamy richness from the cheese layer.

Key Ingredients and Notes

• 1 medium spaghetti squash (2 to 3 pounds), roasted and shredded
• 1 pound lean ground beef, browned and drained
• 24 ounces sugar-free marinara — Rao’s is the go-to here; at 4g net carbs per half cup, it won’t blow your carb budget
• 8 ounces cream cheese, softened to room temperature
• ½ cup sour cream
• 1 tablespoon fresh parsley, chopped
• 2 cups shredded mozzarella

How to Make It

Brown the beef in a skillet over medium heat, drain the fat, then stir in the marinara and simmer for 5 minutes. In a separate bowl, beat the cream cheese, sour cream, and parsley together until smooth. Layer into a sprayed 9×13 baking dish in the order described above. Bake at 350°F for 20 minutes until the cheese is melted, bubbly, and just starting to turn golden at the edges.

Pro tip: If your squash releases a lot of moisture when you shred it, pat the strands with paper towels before layering. Extra liquid is the main reason this dish sometimes turns out watery rather than cohesive.

2. Cheesy Spaghetti Squash Skillet with Meat Sauce

When you want all the flavors of a baked casserole but don’t want to wait for a second round in the oven, this skillet version delivers. Everything comes together in a single oven-proof skillet — the browned beef, the marinara, the squash strands, and a thick cap of melted mozzarella — and it goes from stovetop to broiler in under 30 minutes.

Why the Skillet Method Is Brilliant

There’s something about cooking everything in one pan that concentrates the flavors in a way casserole assembly doesn’t always achieve. The meat sauce has time to coat the squash strands directly, and because you’re working with a wide, shallow pan, the mozzarella on top browns faster and more evenly than it would in a deep casserole dish.

Key Ingredients and Notes

• 1 pound ground beef (85/15 fat ratio — a little fat is your friend here for flavor)
• 1½ cups keto-friendly marinara sauce
• 4 cups cooked spaghetti squash, pre-shredded
• ¼ cup grated Parmesan
• 1½ cups shredded whole-milk mozzarella
• Salt, pepper, and fresh basil or parsley to finish

How to Make It

Heat an oven-proof skillet over medium-high heat. Add the ground beef, season with salt and pepper, and cook for about 5 minutes, breaking it into fine pieces — think the texture of a proper Bolognese, not large crumbles. Pour in the marinara and cook for 3 more minutes. Stir in the cooked squash strands and the Parmesan. Scatter the mozzarella over the top in an even layer. Bake at 375°F for 20 minutes, or until the cheese is golden and pulling away from the edges. Garnish with torn fresh basil.

Worth knowing: Whole-milk mozzarella melts significantly better than part-skim. It browns instead of turning rubbery, which makes a visible difference in the final dish.

3. Low-Carb Stuffed Spaghetti Squash Boats

Stuffed squash boats have a visual payoff that makes them feel like a restaurant dish — but they come together with basic pantry staples and about 30 minutes of active cooking time. The squash halves become the serving vessel, and the filling is a spiced ground meat mixture with kale, bell pepper, and melted cheese broiled on top.

Building Flavor with Spice

The filling here draws on a blend of chili powder, cumin, coriander, and paprika — a combination that gives the meat a depth that plain Italian seasoning can’t touch. Ground lamb is unexpectedly fantastic in this recipe if you can find it; the richness of the lamb plays off the slight sweetness of the squash in a way ground beef just doesn’t replicate. That said, ground turkey keeps the fat content lower and works well if you want a lighter meal.

Key Ingredients and Notes

• 2 small spaghetti squashes (or 1 large), halved and roasted
• 1 pound ground meat of your choice
• 1 teaspoon chili powder, ½ teaspoon cumin, ½ teaspoon coriander, ½ teaspoon paprika
• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 tablespoon tomato paste
• 1 bunch kale, stems removed and leaves thinly sliced
• 1½ cups shredded cheese — a cheddar/Parmesan mix is the move here
• Avocado oil, salt, pepper, and chopped parsley to finish

How to Make It

Brown the meat in a hot pan with the spices. Remove the meat, sauté the onion and garlic in the remaining fat until translucent. Add the tomato paste and bell pepper, stir for 2 minutes, then return the meat to the pan. Reduce to low, cover, and simmer for 5 minutes. Add the kale, cover again, and let it steam for another 5 minutes until wilted. Use a fork to fluff the squash strands in the shells without removing them. Spoon the filling generously into each half, top with cheese, and broil for 4 to 6 minutes until the cheese is melted and blistered.

Pro tip: Don’t skip fluffing the squash before adding the filling. Loosening those strands creates pockets for the filling to settle into, so every bite has a mix of squash and meat rather than a solid cap of filling sitting on top.

4. Twice-Baked Spaghetti Squash with Garlic Butter and Cheese

This recipe approaches spaghetti squash differently from the others on this list — it leans into the vegetable’s own flavor rather than masking it with meat sauce. Roasted spaghetti squash, tossed with butter, fresh garlic, Parmesan, and dried basil, then stuffed back into the shells and covered with sliced provolone, is one of the most satisfying low-carb side dishes you can make with six ingredients.

The Two-Bake Method Explained

The first bake (60 to 75 minutes at 350°F, flesh-side down) roasts the squash until it’s completely tender and the strands separate easily. The second bake (8 to 10 minutes after stuffing and topping with cheese) melts the provolone and allows the garlic butter mixture to perfume the strands all the way through. The result is rich without being heavy, with a savory, nutty quality that comes from the roasted garlic and Parmesan combining in the hot squash flesh.

Key Ingredients and Notes

• 1 medium spaghetti squash (about 3 to 3.5 pounds)
• 2 tablespoons butter
• 2 cloves garlic, minced
• 1 ounce Parmesan, freshly grated
• 1 teaspoon dried basil
• 3 ounces sliced provolone or whole-milk mozzarella
• Salt and pepper

How to Make It

Roast the halved, seeded squash flesh-side down at 350°F for 60 to 75 minutes. You’ll know it’s ready when pressing the outside of the squash leaves an indentation. Scoop the flesh into a bowl, add the butter while it’s still hot so it melts immediately, then toss in the Parmesan, garlic, basil, salt, and pepper. Spoon back into the shells. Lay the provolone slices across the top. Return to the oven for 8 to 10 minutes until the cheese is fully melted and bubbling. At 6.6g net carbs per serving, this works as a standalone side or as a base for leftover protein.

Storage note: This keeps for up to 5 days in the fridge, covered. Reheat in the oven at 325°F for about 10 minutes to re-melt the cheese without overcooking the squash strands.

5. Spaghetti Squash Lo Mein

This one surprises people. Lo Mein is typically a noodle-heavy dish built around soy sauce, sesame oil, and stir-fried vegetables — and spaghetti squash handles those flavors better than you’d expect. The strands mimic the chewy body of egg noodles well enough that the overall dish reads as genuinely satisfying rather than a pale imitation.

What Makes This Version Work

The key is cooking the sauce separately and adding the squash at the very end so the strands stay intact rather than going mushy. The sauce — soy sauce (or tamari for gluten-free), a splash of sesame oil, a hit of Sriracha, and a little ginger — is bold enough to stand up to the mild squash without overwhelming it. Adding a protein like shrimp, chicken, or thin-sliced beef makes this a complete meal under 300 calories.

Key Ingredients and Notes

• 4 cups cooked spaghetti squash strands
• 2 tablespoons soy sauce or tamari
• 1 teaspoon sesame oil
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 cup shredded cabbage
• 1 medium carrot, julienned
• ½ cup snap peas, sliced on the diagonal
• 2 eggs, scrambled (optional but recommended)
• 1 to 2 teaspoons Sriracha, depending on heat preference
• 2 green onions, sliced, and sesame seeds to garnish

How to Make It

Heat a large wok or wide skillet over high heat. Add a tablespoon of neutral oil, then stir-fry the vegetables for 3 to 4 minutes until just tender but still with some bite. Push everything to the side and scramble the eggs in the center. Whisk together the soy sauce, sesame oil, ginger, garlic, and Sriracha, then pour the sauce over the vegetables and eggs. Add the spaghetti squash strands and toss everything together for 1 to 2 minutes until evenly coated and heated through. Finish with green onions and sesame seeds.

Pro tip: High heat is essential. A low or medium flame steams the vegetables and squash instead of stir-frying them, which kills the texture and makes everything soggy.

6. Taco Spaghetti Squash

Taco night and spaghetti squash might seem like an odd combination until you try it — then it becomes one of those weeknight dinners you find yourself making on repeat. The taco-spiced ground beef with diced tomatoes, tomato sauce, and melted Colby Jack served directly in the squash shells is equal parts fun to eat and deeply satisfying.

Getting the Spice Blend Right

The spice profile here matters more than people realize. Cumin, chili powder, garlic powder, onion powder, and a small amount of creole seasoning build a layered flavor that straight-up taco seasoning packets don’t quite match, mostly because the packets rely on fillers and anti-caking agents that dilute the spice intensity. Making your own blend from individual spices takes 30 seconds and makes a noticeable difference.

Key Ingredients and Notes

• 1 small to medium spaghetti squash, roasted at 400°F for 40 minutes
• 1 pound lean ground beef (93% lean)
• ¾ cup yellow onion, chopped
• ¾ cup green bell pepper, chopped
• 1 teaspoon cumin, 1 teaspoon chili powder, ½ teaspoon garlic powder, 1½ teaspoons creole seasoning
• 8-ounce can tomato sauce
• 14.5-ounce can chili-ready diced tomatoes (under 5g carbs per serving)
• 8 ounces shredded Colby Jack
• Toppings: Roma tomato, green onion, fresh cilantro

How to Make It

Roast and shred the squash as described in the intro. Brown the beef with the onion and bell pepper over medium-high heat. Add the spices, then pour in the tomato sauce and diced tomatoes. Simmer for 10 minutes until slightly thickened. Stir a handful of cheese into the squash strands directly in the shells, then spoon the meat mixture over the top of each half. Pile on more cheese and broil for 2 to 3 minutes until melted and bubbling. Finish with fresh tomato, sliced green onion, and cilantro.

Worth knowing: Shredding your own cheese from a block rather than buying pre-shredded makes a real difference in how it melts. Pre-shredded cheeses are coated in anti-caking starch that can make the melt grainy and uneven.

7. Chorizo Spaghetti Squash Skillet

Chorizo brings a smoke-and-spice punch that transforms spaghetti squash into something genuinely craveable in under 30 minutes. This is a one-skillet dinner with big flavor and minimal cleanup — the kind of recipe that earns its place in the weeknight rotation specifically because it doesn’t ask much of you on a Tuesday evening.

Why Chorizo Works So Well Here

Mexican-style fresh chorizo (not the cured Spanish variety) has a high fat content and an aggressive spice profile built around chili, paprika, and garlic. When you brown it in a pan, the rendered fat becomes the cooking medium for the vegetables, which means the entire dish picks up that smoky, spiced flavor without adding any extra oil or seasoning. The spaghetti squash acts as a sponge for all of it.

Key Ingredients and Notes

• 4 cups cooked spaghetti squash strands
• 8 ounces fresh Mexican chorizo, casings removed
• 1 medium zucchini, diced
• 1 red bell pepper, diced
• ½ cup yellow onion, diced
• 2 cloves garlic, minced
• 14-ounce can diced tomatoes, drained
• ½ teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro and a squeeze of lime to finish

How to Make It

Brown the chorizo in a large skillet over medium-high heat, breaking it apart as it cooks. There’s no need to drain unless there’s an excessive amount of fat pooling in the pan — a tablespoon or two is what you want. Add the onion and bell pepper and cook for 3 minutes. Add the garlic and zucchini and cook for 2 more minutes. Stir in the diced tomatoes and cumin. Add the spaghetti squash strands and toss everything together over medium heat for 2 minutes until fully combined and heated through. Taste for seasoning, finish with cilantro and a squeeze of fresh lime, and serve directly from the skillet.

At approximately 255 calories and 25 grams of carbohydrates per 1½-cup serving (with around 4 grams of fiber), this is a filling complete meal.

8. Spaghetti Squash with Apples, Bacon, and Walnuts

This is the recipe that proves spaghetti squash doesn’t have to travel in Italian directions. Sweet-tart apple, salty bacon, crunchy toasted walnuts, and a touch of warm spice create a sweet-savory combination that works beautifully as a side dish alongside roasted pork or chicken, or even as a light main when you want something different.

The Flavor Logic Behind This Combination

The savory, salty, sour, and sweet flavor notes described in this recipe aren’t random — they’re deliberately balanced. Bacon provides the salt and fat. Apple (a firm variety like Honeycrisp or Granny Smith works best) brings acidity and sweetness. Walnuts add bitterness and crunch to cut through the richness. A hint of warm spice — cinnamon and a touch of cayenne — ties the whole thing together in a way that reads as complex without being fussy.

Key Ingredients and Notes

• 1 medium spaghetti squash (about 3 pounds), roasted and shredded
• 4 strips thick-cut bacon, chopped and cooked crispy
• 1 firm apple (Honeycrisp or Granny Smith), cored and diced small
• ½ cup walnuts, roughly chopped and toasted in a dry pan for 3 minutes
• 2 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• ¼ teaspoon cinnamon
• Pinch of cayenne pepper
• Salt and black pepper to taste
• Fresh parsley to garnish

How to Make It

Roast the squash at 400°F for about an hour, then shred and set aside. While the squash bakes, cook the bacon in a skillet until crispy. Remove with a slotted spoon and set aside. In the same skillet with the bacon fat, sauté the diced apple over medium heat for 2 to 3 minutes until just softened but still holding its shape. Add the apple cider vinegar and let it reduce for 30 seconds. Add the squash strands to the skillet and toss to combine with the apple mixture. Season with cinnamon, cayenne, salt, and pepper. Plate and top with the crispy bacon, toasted walnuts, and fresh parsley.

Pro tip: Toast the walnuts before starting anything else and set them aside. Warm, freshly toasted walnuts have a depth of flavor that raw ones can’t match, and it only takes 3 minutes in a dry skillet over medium heat before they become fragrant.

Tips for Getting the Best Results Every Time

Across all 8 recipes, a handful of techniques come up again and again — and they’re worth internalizing before you cook.

Choose the right squash. A ripe spaghetti squash has a firm, bright golden-yellow or deep yellow exterior. Press the skin with your fingernail — if it doesn’t indent or scratch easily, it’s good. Any soft spots, green patches, or brown discoloration are signs to leave it on the shelf. Pick the one that feels heaviest for its size.

Don’t undercook it. An undercooked spaghetti squash produces hard, crunchy strands that taste nothing like noodles. When you press the outside of the cooked squash and it gives way easily under your fingers, it’s done. When in doubt, give it another 10 minutes. Overcooked squash breaks into shorter, softer pieces — still edible, just less noodle-like — but undercooked squash is genuinely unpleasant to eat.

Pat the strands dry. Spaghetti squash holds water, and if you add that water directly to your sauce or casserole, the dish turns loose and thin. After shredding, let the strands sit on a clean kitchen towel or paper towels for a few minutes, or even squeeze gently, before mixing them into any recipe.

Season at every stage. The squash itself benefits from salt and oil before roasting. The filling or sauce needs its own seasoning. And then the finished dish usually needs a taste and final adjustment before serving. Layered seasoning is what separates a flat-tasting dish from one with real depth.

Use quality jarred marinara when you go that route. Rao’s Homemade is the consistent recommendation across low-carb cooking communities for a reason — it uses simple ingredients with no added sugar, and the tomato flavor is genuinely good. Many budget-brand marinara sauces contain significant added sugar that adds carbs and sweetness that doesn’t belong in a savory dish.

Storing and Reheating Spaghetti Squash Dishes

Most of the recipes on this list keep well, which makes them strong candidates for meal prep. The casseroles and skillet dishes store in the fridge for 3 to 5 days in covered containers.

Reheating works best in the oven at 325°F to 350°F for 10 to 15 minutes rather than the microwave, especially for the cheesy casseroles and twice-baked versions. The oven brings the cheese back to a melted state and warms the squash evenly without making it soggy. If you’re reheating a single portion, the microwave at 60% power in 60-second intervals prevents overcooking.

For the meat sauce-based dishes, storing the sauce and the squash separately is ideal if you’re prepping ahead. The squash continues to release moisture in storage, and keeping the two elements apart until serving means the sauce stays thick and the squash stays firm. If they’re already combined in a casserole, just accept a slightly looser texture on day 3 or 4 — it reheats fine.

Freezing works for the meat sauce component of most of these recipes. Freeze the sauce alone for up to 2 months, then thaw it overnight in the fridge and cook fresh squash to serve with it. The cooked squash itself doesn’t freeze particularly well — it turns watery and loses its strand texture after thawing.

Final Thoughts

Spaghetti squash becomes genuinely exciting when you stop asking it to be pasta and start treating it as its own ingredient. From the layered richness of the Million Dollar Casserole to the unexpected sweet-savory depth of the apple and bacon version, these 8 recipes cover enough ground to keep any low-carb dinner table interesting for weeks.

The most useful thing you can do is roast a large squash at the start of the week and keep the shredded strands in the fridge, ready to go. With cooked squash already waiting, any of these dinners comes together in 20 to 30 minutes — which is genuinely faster than waiting for pasta water to boil. That kind of practical efficiency is what makes a recipe stick.

Pick one recipe this week, make it exactly as written the first time, then adapt it to your preferences. Once you know how these flavors behave together, the combinations become intuitive — and you’ll find yourself reaching for spaghetti squash not because you’re cutting carbs, but because the food is actually that good.