Healthy Garlic Parmesan Spaghetti Squash
Roasted spaghetti squash tossed with butter, garlic, and Parmesan cheese makes a healthy, low-carb side dish. Ready in just 40 minutes, it’s full of fiber, good fats, and flavor—perfect for a quick weeknight dinner or meal prep.
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.
