Spaghetti Squash Recipe

Preheat

Preheat the oven to 400°F (200°C). Position a rack in the center.

Prepare squash

Wash the outside of the spaghetti squash. Using a sharp chef's knife, cut the squash lengthwise from stem to base. If the squash is difficult to cut, microwave it whole for 2 minutes to soften the skin slightly, then continue carefully.

Remove seeds

Scoop out the seeds and stringy core with a spoon and discard or reserve seeds for roasting.

Season and roast

Brush the cut halves lightly with 2 tbs olive oil, and sprinkle 1 tsp kosher salt and 1 tsp black pepper evenly across the flesh. Place the halves cut-side down on a rimmed baking sheet lined with parchment or foil. Roast 35–45 minutes, until the flesh is tender and a fork scrapes out strands easily (timing depends on squash size).

Cool and shred

Remove from oven and let cool 5–10 minutes until safe to handle. Use a fork to scrape the flesh lengthwise to create spaghetti-like strands. Transfer strands to a colander or large mixing bowl to drain any excess moisture briefly.

Sauté garlic

While the squash is roasting or after shredding, heat 1 tbs extra-virgin olive oil in a medium skillet over medium heat. Add 2 minced garlic cloves and sauté 30–60 seconds until fragrant but not browned.

Simmer sauce

Add the 14 oz crushed tomatoes, 1 tsp dried oregano, 1 tsp red pepper flakes, 1 tsp salt and 1/2 tsp black pepper. Stir to combine, bring to a gentle simmer, then reduce heat to low and cook 8–12 minutes to meld flavors. If using fresh basil, stir chopped leaves in at the end.

Adjust seasoning

Taste and adjust salt, pepper or red pepper flakes to preference. Keep sauce warm while finishing squash.

If the squash retained moisture, place the shredded strands in a hot dry skillet over medium heat for 2–3 minutes, stirring, to evaporate excess water and warm through. This step improves texture and prevents watery final dish.

Divide the warm spaghetti squash strands among plates or a serving dish. Spoon the tomato sauce over the top (or toss the strands gently with the sauce for even coating).

Sprinkle 1/2 cup grated Parmesan and 2 tbs chopped fresh parsley or basil over each serving. Add red pepper flakes to taste if desired.

Serve immediately as a low-carb pasta alternative or side dish.