This Garlic Parmesan Spaghetti Squash is a simple, wholesome side dish that’s bursting with flavor while staying light and nutritious.
Packed with fiber and low in carbs, it’s a smart choice for healthy eating.
With plant-based protein from the squash and good fats from olive oil and butter, it’s quick, easy, and perfect for everyday meals or meal prep.
Healthy Garlic Parmesan Spaghetti Squash
Equipment
- 1 medium baking dish
- Olive oil or cooking spray
- Fork
- Measuring Spoons
- Grater for Parmesan cheese
- Mixing bowl
Ingredients
- 1 medium spaghetti squash
- 1 –2 tablespoons olive oil
- ½ teaspoon salt divided
- ½ teaspoon black pepper divided
- 2 tablespoons unsalted butter
- 1 teaspoon garlic powder
- ¼ cup grated Parmesan cheese divided
- Chopped parsley for garnish
Instructions
- Preheat Oven and Prepare Baking Dish: Start by preheating your oven to 400°F (200°C) to ensure even cooking. While the oven heats, lightly grease a medium baking dish with olive oil or cooking spray. This prevents the spaghetti squash from sticking and helps it roast evenly. A shallow dish works best to allow the squash halves to sit flat.
- Wash and Dry the Squash: Rinse the spaghetti squash under cool running water to remove any dirt or residue. Pat the skin completely dry with a clean kitchen towel. Removing excess moisture ensures better roasting and prevents steaming, which can make the squash mushy instead of tender and stringy.
- Cut and Pierce the Squash: Place the dried squash on a stable cutting board. Using a sharp chef’s knife, carefully slice the squash lengthwise in half from stem to tail. Take care while cutting as the squash skin can be tough. Once halved, use a fork to pierce the flesh 6–7 times; this allows steam to escape during baking and ensures uniform cooking.
- Season the Squash: Drizzle 1–2 tablespoons of olive oil evenly over the flesh of each squash half. Sprinkle with ½ teaspoon salt and ½ teaspoon black pepper, distributing the seasonings evenly. Use your fingers or a brush to gently rub the oil and spices into the flesh for maximum flavor.
- Arrange for Roasting: Place the squash halves flesh-side down into the prepared baking dish. Position them so that they are stable and not overlapping. Roasting flesh-side down helps the squash cook evenly while keeping the strands tender and moist.
- Bake Until Tender: Transfer the baking dish to the preheated oven. Bake for 30 to 40 minutes, checking for doneness at the 30-minute mark. The squash is ready when the flesh is soft and a fork can easily pierce it. Baking time may vary depending on the squash size, so adjust accordingly.
- Shred the Squash Flesh: Once baked, carefully remove the squash halves from the oven using oven mitts. Allow them to cool slightly for safety, then use a fork to shred the flesh into spaghetti-like strands directly into a large mixing bowl. Be thorough to separate all the strands for a perfect texture.
- Add Butter and Garlic: While the squash is still warm, add 2 tablespoons of butter. Sprinkle 1 teaspoon garlic powder evenly over the strands. Toss gently with a fork or tongs to ensure that the butter melts and the garlic coats each strand, infusing the squash with rich flavor.
- Mix in Parmesan and Seasonings: Add 2 tablespoons of grated Parmesan cheese to the warm squash and sprinkle with remaining salt and pepper to taste. Toss everything gently but thoroughly so that the cheese melts slightly and combines with the butter, creating a creamy coating around the strands.
- Garnish and Serve: Transfer the spaghetti squash to a serving bowl if desired. Sprinkle the remaining Parmesan cheese on top for an extra cheesy finish and garnish with chopped parsley for a pop of color and freshness. Serve immediately while warm, or store for later meal prep.
Notes
- Choose a medium-sized spaghetti squash (about 3–4 pounds) for consistent cooking and portion sizes.
- Always pierce the skin before baking to release steam and prevent bursting.
- For extra flavor, lightly toast the Parmesan cheese in a dry skillet before mixing it in.
- Don’t overcook: squash should be tender but still stringy for the classic “spaghetti” texture.
- This recipe is naturally gluten-free, low-carb, and fiber-rich, making it suitable for a variety of dietary preferences.
Chef’s Secrets For Perfect Squash
To get the most flavorful spaghetti squash, choose one that feels heavy for its size with firm, unblemished skin.
Roasting flesh-side down in a lightly oiled dish locks in moisture and enhances tenderness while developing subtle caramelization.
Using room-temperature butter ensures it melts evenly over the hot strands, and adding garlic powder instead of raw garlic gives a smooth, aromatic flavor without overpowering the dish.
For a nutty twist, sprinkle a tiny pinch of smoked paprika or lightly toasted pine nuts right before serving.
Serving Suggestions To Impress Guests
This Garlic Parmesan Spaghetti Squash is a versatile side that pairs beautifully with grilled chicken, roasted salmon, or seared tofu.
For a heartier meal, toss the squash with sautéed mushrooms, cherry tomatoes, or spinach.
Sprinkle with fresh herbs like basil or oregano for added aroma.
It also works wonderfully as a low-carb base for pasta sauces, offering a lighter alternative to traditional spaghetti for weeknight dinners or meal-prep bowls.
Storage Tips For Freshness
Leftover spaghetti squash can be stored in an airtight container in the refrigerator for up to 4–5 days.
To reheat, gently microwave in short intervals or toss in a skillet over low heat with a touch of olive oil to restore softness.
The squash can also be frozen pack the cooled, shredded strands into a freezer-safe bag for up to 3 months, then thaw in the refrigerator before reheating.
Always add extra butter or Parmesan after reheating to maintain creaminess.
Frequently Asked Questions
1. Can I use fresh garlic instead of garlic powder?
Yes, finely minced garlic can be used, but add it toward the end of cooking or sauté briefly in butter to prevent burning.
Garlic powder provides a smoother, more evenly distributed flavor without overpowering the squash.
2. How do I know when the squash is done?
The squash is tender when a fork pierces the flesh easily. It should be soft but still able to form spaghetti-like strands when shredded. Overcooking may result in mushy strands.
3. Can I make this recipe vegan or dairy-free?
Absolutely. Substitute the butter with olive oil or a plant-based butter alternative and use a vegan Parmesan cheese or nutritional yeast to maintain the cheesy flavor.
4. What size spaghetti squash should I choose?
A medium squash, approximately 3–4 pounds, works best. Smaller squash may cook too quickly and dry out, while very large ones can take longer to roast evenly.
5. Can I prepare this ahead of time for meal prep?
Yes. Roast the squash and shred it in advance, then store in the refrigerator.
Add butter, cheese, and seasonings just before serving to keep the dish fresh and flavorful. It’s perfect for quick weeknight dinners or ready-to-go meal prep bowls.
