By Elizabeth Risley
After decades of enjoying spaghetti squash and serving it to others, it usually seems to be a foreign vegetable to most people, so I thought I’d share what I know about it. I grew up with it as our household’s noodle replacement. My very forward-thinking Mom, huh?
Spaghetti squash can be cooked in a variety of ways, including baking, boiling, steaming, or microwaving, which makes it a great option for live aboard life. Once cooked, the flesh of this fruit can be prepared in a way that its “strands” look like and are as long as traditional spaghetti noodles. It can be served with or without sauce as a substitute for pasta, and its seeds can be roasted, similar to pumpkin seeds.
Spaghetti squash, or vegetable spaghetti, is a winter squash, like pumpkins, zucchini, and gourds. It’s a great low-carb, low-calorie substitute for noodles and its fiber content is filling. It’s scientific name is Cucurbita pepo. (42 calories per 1-cup (155 grams) serving). Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene.
They are available in a variety of shapes, sizes, and colors, including ivory, yellow and orange, with orange having the highest amount of carotene. Its center contains many large seeds. When raw, the flesh is solid and similar to other raw squash. When cooked, the meat of the fruit falls away from the flesh in ribbons or strands that look like, and can be used as an alternative to, spaghetti.
Ryan and I like them ‘plain’ or with homemade spaghetti sauce.
My Cooking Note: I think it’s easier to cook it first because then it’s extremely easy to use a spoon to scoop the seeds out. I season to flavor after removing the strands. The squash is ready when you can easily pierce a fork through the flesh all the way to the peel. Using a fork, the flesh will also separate easily into spaghetti-like strands that are al-dente (slightly firm) texture. Upon tasting, if the noodles are still a bit crunchy, put the squash back in the oven for 15 to 20 minutes more. Do not overcook or it will be mushy and ruin the dish!
Follow this link to learn how to cook a Spaghetti Squash. https://www.loveandlemons.com/how-to-cook-spaghetti-squash/
You can freeze Spaghetti Squash! Let the cooked squash cool completely before transferring the noodles to freezer-safe containers. To prevent the squash from freezer burn, you’ll want to squeeze as much air as possible out of bags or be sure to use the right size reusable container. The squash should keep for up to 7-8 months in the freezer.
Is Spaghetti Squash keto-friendly? Though this fall favorite has the highest fiber count, it has approximately 20 net carbohydrates per cup, which is way too high for most keto dieters. Comparatively, butternut squash has just about 15 net carbohydrates per cup, making it acceptable for some keto dieters.
What Does It Taste Like you ask? Spaghetti squash has a very mild, almost neutral flavor, though I think of it as being slightly sweet. It’s not nearly as strong in flavor as other winter squash, like acorn or butternut squash, so what I notice more about it by comparison, is the texture.
| Spaghetti squash, raw | |
| Nutritional value per 100 g (3.5 oz) | |
| Energy | 130 kJ (31 kcal) |
| Carbohydrates | 6.91 g |
| Sugars | 2.76 g |
| Dietary fiber | 1.5 g |
| Fat | 0.57 g |
| Protein | 0.64 g |
| Vitamins | Quantity%DV† |
| Vitamin A equiv.beta-Carotene | 1%6 μg1%64 μg |
| Thiamine (B1) | 3%0.037 mg |
| Riboflavin (B2) | 2%0.018 mg |
| Niacin (B3) | 6%0.95 mg |
| Pantothenic acid (B5) | 7%0.36 mg |
| Vitamin B6 | 8%0.101 mg |
| Folate (B9) | 3%12 μg |
| Vitamin C | 3%2.1 mg |
| Vitamin E | 1%0.13 mg |
| Minerals | Quantity%DV† |
| Calcium | 2%23 mg |
| Iron | 2%0.31 mg |
| Magnesium | 3%12 mg |
| Manganese | 6%0.125 mg |
| Phosphorus | 2%12 mg |
| Potassium | 2%108 mg |
| Zinc | 2%0.19 mg |
Bon Appetit!
Elizabeth Risley