Spaghetti Squash: Friend Or Foe On Keto?

Spaghetti squash is a low-calorie, low-carb, and keto-friendly alternative to pasta. It is a yellow squash with a mild, neutral flavour and its flesh separates into long, thin strands that resemble spaghetti. A cup of cooked spaghetti has 45 grams of carbs, while spaghetti squash has only 7 grams of carbs. It is also a good source of vitamin A, carotenoids, B vitamins, manganese, and fibre.

Spaghetti squash is keto-friendly

Spaghetti squash is a type of winter squash that is low in calories and carbohydrates. It is also a good source of vitamin A and contains carotenoids, specifically alpha-carotene and beta-carotene, which work as antioxidants that prevent inflammation.

A cup of cooked spaghetti has 45 grams of carbohydrates, whereas spaghetti squash has only 7 grams of carbohydrates per cup. That is a huge difference!

• Pan-Seared Shrimp with Rosemary Spaghetti Squash
• Spaghetti Squash Shrimp Scampi
• Spaghetti Squash Fritters with Sriracha Mayonnaise
• Spaghetti Squash Cacio e Pepe
• Keto Spaghetti Squash and Meatballs
• Spaghetti Squash Caprese

Preparing spaghetti squash is easy. Here are two popular methods that don't require any special equipment: baking and microwaving.

To bake spaghetti squash:

• Preheat your oven to 400°F.
• Cut the spaghetti squash in half lengthwise with a kitchen knife.
• Scoop out the seeds and pulp with a spoon.
• Place the squash cut-side down on a baking sheet lined with parchment paper.
• Bake for 45-60 minutes, or until a fork slides easily into the flesh.
• Let the squash cool, then shred the flesh with a fork to separate it into strands.

To microwave spaghetti squash:

• Place the squash cut-side down on a microwave-safe plate.
• Microwave on high for 10 minutes.
• Turn over and let cool for 5 minutes to release the steam and prevent the squash from becoming watery.
• Use a fork to separate the strands.

So, if you're following a keto diet, spaghetti squash is a great, low-carb option to include in your meals!

Spaghetti squash nutrition and health benefits

Spaghetti squash is a nutrient-dense food, meaning it's low in calories and rich in beneficial nutrients with a host of health benefits. It is a good source of vitamin A and carotenoids, specifically alpha-carotene and beta-carotene, which work as antioxidants to prevent inflammation and protect cells from damage. Spaghetti squash also contains vitamin C, which has antioxidant qualities and is necessary for healthy gums.

Spaghetti squash is a good source of B vitamins, which help the body create energy by breaking down carbohydrates, proteins, and fats. B vitamins also help maintain eye, skin, hair, mouth, and liver health. This winter squash is also a good source of manganese, which contributes to bone health and may help prevent osteoporosis.

The vitamin A and vitamin E in spaghetti squash can help protect eyes from oxidative damage that leads to age-related macular degeneration. Additionally, components in spaghetti squash called cucurbitacins have been shown to kill cancer cells in preliminary studies. Spaghetti squash also contains natural polyphenols, which help inhibit inflammation and protect against inflammatory chronic disease.

Spaghetti squash is a low-calorie food, with only about 40 calories per cup, and its fibre content makes it filling. It can be used as a substitute for high-calorie pasta, making it a valuable part of a weight-control regimen. The fibre in spaghetti squash also contributes to colon health by increasing the regularity of bowel movements, which can lower the risk of hemorrhoids, diverticulitis, and colorectal cancer.

Overall, spaghetti squash is a healthy vegetable with few downsides and is a good addition to a well-rounded diet.

How to cook spaghetti squash

Spaghetti squash is a versatile, nutritious, and tasty alternative to pasta. It is also a good stand-in for rice and can be used in a wide range of recipes, including breakfast casseroles and as a substitute for hash browns.

Prepare the Squash for Cutting:

Use a sharp chef's knife and a good, non-slip cutting board. Place a damp paper towel or kitchen towel underneath the cutting board to keep it in place. Rest the squash horizontally and hold it firmly with your non-dominant hand. First, cut off the very top and bottom of the squash, then turn it upright and slice it from top to bottom to divide it in half.

Scoop Out the Seeds:

Use a large spoon to remove the seeds and the ribbing from the inside of the squash.

Drizzle with Olive Oil and Season:

Drizzle the insides of the squash halves with olive oil and rub it all over the inside, adding more oil if necessary. Sprinkle salt and pepper, or your desired seasonings, over the interiors.

Place Squash on a Baking Sheet:

Place the squash halves cut-side down on a baking sheet. Poke a few holes in the skin with a fork. You can also add some fresh herbs like rosemary and thyme underneath the squash halves for extra flavor.

Bake in the Oven:

Preheat the oven to around 400°F (375°F is also used by some sources). Place the baking sheet with the squash in the oven and roast for 30 to 45 minutes (or 40 to 60 minutes according to some sources). The squash is done when it is lightly browned on the outside and fork-tender but still a little firm. The baking time will depend on the size of your squash, so adjust accordingly.

Fluff the Strands with a Fork:

Once the squash is done baking and has cooled down slightly, use a fork to scrape and fluff the strands from the sides of the squash.

Tips:

• If your squash is too hard to cut, you can soften it by baking it whole at 375°F for about an hour or by microwaving it in 1-minute bursts until it is soft enough to cut.
• You can also cook spaghetti squash in the microwave. Cut the squash in half, scoop out the seeds, and season with olive oil, salt, and pepper. Place the halves cut-side down in a microwave-safe dish with about an inch of water. Microwave for 5 minutes, then cook in 2-minute intervals until fork-tender.
• For longer strands, cut the squash lengthwise. For shorter pieces, slice it crosswise.

Spaghetti squash recipes

Spaghetti squash is a keto-friendly food, but it should be consumed in moderation. It is a good source of vitamin A, carotenoids, B vitamins, manganese, and fibre. Here are some keto-friendly spaghetti squash recipes:

Pan-Seared Shrimp with Rosemary Spaghetti Squash

This 20-minute meal has just 17 net carbohydrates. The cherry tomatoes and juicy shrimp add heft to the low-carb dish.

Spaghetti Squash Shrimp Scampi

Your favourite pasta dish gets a low-carb facelift, leaving you with just 18 net carbohydrates. Flavorful shrimp, spinach, and garlic take centre stage in this keto-friendly dinner.

Spaghetti Squash Fritters with Sriracha Mayonnaise

Cheesy spaghetti squash is formed into patties and dipped into a spicy, creamy sauce for just under 17 net carbohydrates. It’s a lunchtime keto miracle.

Cheesy Spaghetti Squash Skillet

This super easy and satisfying low-carb cheesy spaghetti squash skillet will be a huge hit. Tender strands of spaghetti squash are mixed with tangy meat sauce and loaded with stringy mozzarella cheese.

Million Dollar Spaghetti Squash Casserole

This spaghetti squash casserole is cheesy, hearty, and a major family favourite. It has only 8 net carbs per serving.

Pesto Spaghetti Squash

This is one of the oldest and most popular spaghetti squash recipes. It is made with pesto, a perfect keto-friendly ingredient.

Cheesy Garlic and Parmesan Spinach Spaghetti Squash

This recipe uses a whole 5 oz package of spinach and plenty of cheese, making it a tasty and nutritious option.

Spaghetti Squash with Mizithra Cheese and Browned Butter

If you’ve enjoyed the Spaghetti with Mizithra and Browned Butter at The Old Spaghetti Factory, you’ll go crazy over this recipe.

Garlic Spaghetti Squash with Herbs

This recipe includes pine nuts, which bump up the yum factor.

Spaghetti Squash Lasagna

Although this recipe has a bit more carbs than some of the others, it is still a delicious and satisfying option for those following a keto diet.

Spaghetti squash vs. other low-carb alternatives

Spaghetti squash is a nutritious, low-carb, low-calorie alternative to pasta. It is a versatile winter vegetable with a mildly sweet flavour and a stringy texture. It is packed with vitamins and minerals and is rich in antioxidants.

When compared to other low-carb alternatives, spaghetti squash has a similar nutritional profile. Here is how it fares against some of the most popular substitutes:

Butternut Squash

Butternut squash is another excellent low-carb option, with 15 net carbohydrates per cup, making it acceptable for some keto dieters. It has a slightly higher carb count than spaghetti squash but is still a good choice for those following a low-carb diet.

Zucchini Noodles (Zoodles)

Zucchini noodles, or zoodles, are a popular low-carb alternative with a mild flavour. They are easy to make using a spiralizer and are a great substitute in many dishes. A cup of zoodles has approximately 4.2 grams of carbohydrates and 19-20 calories.

Shirataki Noodles

Shirataki noodles, also known as miracle noodles, are one of the few no-carb noodle options. They are made from the konjac yam and are virtually tasteless, allowing them to absorb the flavours of the dish. They are commonly used in Asian-style dishes but can also be used as a spaghetti replacement.

Hearts of Palm Noodles

Hearts of palm noodles are made from the tender cores of palm trees. They are ready-to-eat, easy to use, and well-seasoned. They have a tangy, artichoke-like flavour and a crunchy texture. A 3-ounce serving typically has around 4 grams of carbohydrates.

Kelp Noodles

Kelp noodles are a low-carb and low-calorie pasta substitute made from seaweed. They are rich in minerals, especially calcium and iodine, making them a nutritious option for those on a low-carb or keto diet.

While all these alternatives offer a valid substitute for pasta, spaghetti squash stands out for its versatility, mild flavour, and impressive nutritional profile, making it a great choice for those looking for a low-carb option.

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