Cooking a Spaghetti Squash in the Microwave

Cooking spaghetti squash in the microwave is a quick and easy way to add spaghetti squash to your dinner table.  Weeknights or when pressed for time, I frequently use this method to cook spaghetti squash.  So much so that I have a special dish I reserve for just this purpose.


  • A fork
  • A Large microwave-safe baking dish
  • A microwave
  • A Sharp, heavy chef’s knife or cleaver
  • A spoon


  • 1 whole medium spaghetti squash
  • water

Preparation Directions

  • With a sharp, heavy chef’s knife or cleaver, cut off the top or bottom of the squash. so that the spaghetti squash will stand flat and secure on your cutting board.
  •  Slice the squash in half lengthwise.
  • Use a tablespoon to scrape out the spaghetti squash seeds.
  • Place squash cut-sides-down in a microwave-safe baking dish.
  • Fill the microwave-safe baking dish with about 1 inch of water.
  • Microwave on high for about 12 minutes, or until you can easily pierce the squash with a fork.
  • Cooking time depends on the squash size and microwave power, so if you cook smaller spaghetti squash and a powerful microwave, your squash may cook sooner. If you cook larger spaghetti squash and have a lower-power microwave, cooking may take a little longer.
  • Let cool for about 15 minutes, or until squash is cool enough to handle.
  • With a fork, scrape out the spaghetti-like strands and prepare as desired.

Health And Nutrition – Good Reasons To Eat Spaghetti Squash

Spaghetti squash is a very healthy vegetable, packed with vitamins and fiber. It has a neutral taste so that it can be combined with almost all other types of food. It is low in calories, which makes it perfect for people who are on a food regime. Moreover, it is really easy to prepare, even if you are a complete beginner. Here are the biggest benefits of spaghetti squash:

Spaghetti squash is a great source of vitamins

It is loaded with vitamins! One cup of spaghetti squash contains 9% of the recommended daily dose of vitamin C. Do we even need to mention vitamin C? It is crucial for our immune system, it is a great antioxidant, and it is great for skin as it prevents premature aging. One cup of spaghetti squash has 8% of the recommended daily dose of vitamin B6. Vitamin B6 is necessary for the proper functioning of our brain and nervous system. Moreover, it activates some of the hormones responsible for our happiness level, and it can improve our mood and reduce the risk of depression. Spaghetti squash also contains other important nutrients such as manganese, potassium, niacin, and magnesium.

Spaghetti squash is low in calories

Spaghetti squash is perfect for people who want to lose weight or to eat healthily. This watery food is really low in calories but very rich in nutrients. It is difficult to say how many calories one spaghetti squash contains because they come in different sizes and shapes. But we can say how many calories there are in one cup of cooked spaghetti squash: it contains only 42 calories! On the other hand, one cup of traditional spaghetti (without any sauce) contains from 180 up to 220 calories. Now it is clear why more and more people opt for spaghetti squash, as a healthier alternative to spaghetti.

Spaghetti squash contains a lot of fiber

It is a great source of fiber. One cup of spaghetti squash has as much as 9% of the daily dose of fiber. It means that regular consumption of this vegetable can improve your digestive system, eliminate potential problems and lower your blood sugar level. Fiber also helps people who are trying to lose weight, and that’s one of the biggest benefits of this vegetable.

Spaghetti squash is easy to prepare

It is one of the easiest dishes to prepare, and it does not require advanced cooking skills. All you have to do is cut it in half and remove the seeds. Then you should add a little olive oil, salt, and spices and roast it in the oven at 400 F for about 45 minutes. As you can see, it is not time-consuming because while it is roasting you have time to do whatever you want. Once it is roasted, use a fork to make strands that look like spaghetti.

Spaghetti squash can be prepared in many different ways

Above we have described the easiest way to prepare spaghetti squash. You can also use it in various meals that require spaghetti or noodles as one of the ingredients. Spaghetti squash is a great substitute for both of them, and it does not change the flavor or consistency of the dish – it only lowers calorie intake. Spaghetti squash is the perfect solution for people who want to lower calorie intake without having to give up on their favorite meals. It is worth mentioning that it has a very mild flavor so that it can be combined or topped with various ingredients. That way, you can prepare it often, but it will not bore you. Some of the most popular toppings include cheese, veggies, and meatballs. But you can be creative and combine it with any other food that you like. You can not go wrong, and you may end up discovering a great new combination!

Now you should understand with more clarity why many doctors recommend spaghetti squash as a healthier substitute to spaghetti. It has a lot of benefits for your overall health, as well as the digestive system, weight loss, and youthful looks. Once when you try it and see how easy it is to prepare and combine with other food, you would wish you have tried it earlier!

Recipe – Parmesan Cheese Spaghetti Squash

This Spaghetti Squash recipe is deceptively simple.  A sprinkle of Parmesan cheese may not seem like much, but the salty tang of Parmesan brings out the flavor of the Spaghetti squash. Add a little butter and some salt and pepper, and this simple spaghetti squash recipe becomes a delicious addition to your meal.

What is great about this simple recipe?

  • The recipe requires it’s easy
  • The recipe requires minimal prep work, and
  • The recipe requires just four ingredients.

Parmesan Cheese Spaghetti Squash Ingredients

  • 1 medium spaghetti squash
  • 1/2 cup grated Parmesan cheese or three cheese mix
  • 1/2 stick unsalted butter (melted)
  • Salt and pepper to taste

Parmesan Cheese Spaghetti Squash Directions

  • Preheat the oven to 350 degrees F (177 degrees C)
  • Use a paring knife to poke small cut through over the entire skin.
  • Place the spaghetti squash in a lined baking dish.
  • Bake about one hour or until soft.
  • Remove the spaghetti squash from the oven and cut the spaghetti squash in half.
  • Scoop out and discard the spaghetti squash seeds.
  • Using a fork, scrape flesh in strings into a serving bowl.
  • Toss with Parmesan and melted butter
  • Season to taste with salt and pepper and or Italian seasoning


  • Makes six servings

How To Bake Spaghetti Squash

This an easy way to cook Spaghetti Squash (especially during the fall and winter months) for use as a vegetable side or in other recipes.


  • 1 Spaghetti Squash (approximately 3 pounds)
  • ½ Cup water

Tools and Equipment

  • 1 Non-stick baking pan or baking sheet, slightly larger than the Spaghetti Squash
  • 1 Table fork
  • 1 Medium mixing bowl or storage container


  • Preheat oven to 350F
  • With a kitchen cleaver or large knife
  • Cut the spaghetti squash in half length-wise. I like to first cut a small portion of both ends, before doing this step.
  • Scrape out seeds and membranes set aside.
  • Place halves, cut side down, in a large baking dish
  • Add 1/2 cup water.
  • Bake at 350F for 45 to 50 minutes or until tender.
  • Remove squash from oven.
  • Turn cut side up; cool for 10 minutes.
  • Scrape inside of squash with a fork to remove spaghetti-like strands.


  • About 4 to 5 cups

Winter Energy Tip

  • If you’re not going to bake anything else, once you turn the oven off, open the door slightly and let the heat escape into the house. This will warm your house without burning additional energy.

Nutrition and value tip

  • Rather than disposing of the seed, you can separate them from the membranes and use them to make roasted a seed snack.