How to Cut Spaghetti Squash: A Step-by-Step Guide

Spaghetti squash is a versatile and nutritious vegetable that can be used as a low-carb alternative to pasta. Its unique texture and mild flavor make it a favorite among health-conscious people and those following certain diet restrictions. In this complete guide, I will take you through cutting this delicious squash step-by-step to ensure you can easily prepare it.  

Whole spaghetti squash on a cutting board.

Benefits of Spaghetti Squash

Before jumping into the cutting process, let’s take a moment to appreciate the numerous benefits of spaghetti squash. First, spaghetti squash is an excellent source of vitamin A and provides vitamin C, B vitamins, manganese, and fiber, making it a nutritious addition to any meal. According to the United States Department of Agriculture (USDA), one cup of spaghetti squash has 1.5 grams of fiber. 

Second, spaghetti squash has only 31 calories and 7 grams of carbohydrates in one cup, which makes it an excellent choice for those looking to manage their weight or follow a low-carb diet. Finally, its mild flavor allows it to be paired with various sauces and toppings, allowing it to be used in various ways. 

Step 1: Choosing the Right Spaghetti Squash

When cutting spaghetti squash, selecting the right one is crucial. Look for a firm squash, heavy for its size and free from any soft spots or blemishes. The color of the squash should be a vibrant yellow. Avoid choosing squash with green patches, as this indicates the squash is underripe. By choosing a high-quality spaghetti squash, you are setting yourself up for success in the cutting and cooking process. 

Step 2: Preparing the Spaghetti Squash for Cutting

  1. Wash it with water before cutting into the squash to remove dirt or debris. 
  2. Then, using a sharp chef’s knife, carefully trim off the stem and the base of the squash crosswise. This will provide a stable surface for cutting. 
  3. Next, place the squash on a cutting board and use a vegetable brush to scrub the outer skin. Once the squash is clean and dry, you can move on to the next step. 

Step 3: Cutting the Squash in Half

The next step is cutting the squash in half. 

  1. To cut spaghetti squash, hold the squash firmly with one hand, and with the other hand, insert the tip of a sharp knife into the center of the squash, near the top. 
  2. Apply gentle pressure and slowly cut through the squash from top to bottom, lengthwise. Repeat this process until you have two halves of spaghetti squash. 
  3. If you encounter any resistance, use a rocking motion with the knife to help glide through the squash. Take your time and be careful to avoid any accidents. 
Spaghetti squash cut in half on a cutting board.

Step 4: Removing the Seeds and Pulp

Now that the spaghetti squash is cut in half, it’s time to remove the seeds and pulp. 

Spaghetti squash halves with seeds scooped out.
  1. Using a spoon or a melon baller, scrape the seeds and stringy pulp from each half of the squash. Be thorough in this step, as you want to ensure that only the flesh of the squash remains. 
  2. Once you have removed all of the seeds and pulp, discard them. Or save the seeds for roasting!

Step 5: Roasting the Spaghetti Squash

One fantastic way to cook spaghetti squash is by roasting. To roast spaghetti squash, preheat your oven to 400℉ (200℃). Place the squash halves on a baking sheet, cut side down, and roast them for about 40-45 minutes or until the flesh is tender when pierced with a fork. Use oven mitts to remove the spaghetti squash halves since they will be hot. 

Spaghetti squash halves inside facing down on baking sheet.

Step 6: Separating the Strands

Once the spaghetti squash is cooked, it’s time to create the spaghetti squash noodles! Using a fork, gently scrape the flesh of the squash from top to bottom. As you scrape, you will notice that the flesh naturally separates into long, thin strands resembling spaghetti. Continue scraping until you have extracted all the strands from both squash halves. 

Spaghetti squash halves shredded to make strands.

Serving Suggestions

You can use the cooked spaghetti squash as a substitute for traditional pasta. The strands can now be used as a base for your favorite sauces like Low FODMAP pasta sauce, toppings such as parmesan cheese, or even plain with a drizzle of olive oil and a sprinkle of salt and pepper. 

Spaghetti squash strands added to skillet with Italian sausage.

Storage and Reheating Instructions

Cooked spaghetti squash can be stored in the fridge for up to 5 days in an airtight container or resealable bag. You can reheat the spaghetti squash in a covered and vented microwave-safe dish for about 45 to 90 seconds or until heated.

Tips for Cutting Spaghetti Squash Easily and Safely

Cutting spaghetti squash can be a bit challenging, especially for beginners. To make the process easier and safer, here are some valuable tips to keep in mind: 

  1. Use a sharp chef’s knife to cut through the tough skin and flesh of the squash. Dull knives can slip or get stuck, increasing the risk of accidents. 
  2. Microwave the squash for a few minutes. This will help to soften the flesh, making it easier to cut. 
  3. Use a stable cutting surface by placing a damp kitchen towel or non-slip mat underneath your cutting board to prevent it from sliding and preventing injuries.
  4. Take your time and be careful. Rushing through the steps can lead to mistakes and accidents. 


You have now mastered the art of cutting spaghetti squash. This complete guide has taught you how to make a delicious meal with spaghetti squash. Whether you’re looking to reduce your carb intake, add more vegetables to your diet, or enjoy a delicious and healthy dish, spaghetti squash is a perfect choice. 

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