Spaghetti squash

Fresh spaghetti squash

How to select

Choose spaghetti squash that is firm, unblemished, and heavy for its size. The color should be golden or dark yellow.

How to prepare

  • Rinse the spaghetti squash under running water. 
  • Cut the spaghetti squash in half lengthwise being mindful of its tough skin. 
  • Scrape the seeds out of the middle with a spoon. 
  • Further preparation is dependent on the recipe you are making. 
  • Spaghetti squash can be cooked whole, cut in half, or sliced on a baking sheet.

How to store

  • Uncooked, whole spaghetti squash can last up to 10 days. 
  • Cooked spaghetti squash should be placed in a plastic bag and refrigerated for a few days or frozen for longer storage.

Peak season


Ways to use

  • Substitute spaghetti squash for any noodle in your favorite pasta dish. 
  • Cook in the oven on a baking sheet with olive oil, salt, and pepper. 
  • Stuff with veggies and top with cheese for a healthy meal. 
  • Bake spaghetti squash into casseroles.

Fun facts

  • Spaghetti squash is a low-carb, low-calorie pasta substitute. 
  • Spaghetti squash is a great source of beta carotene, vitamin C, pantothenic acid, and several other vitamins and minerals.
  • Spaghetti squash contains antioxidants that decrease the risk of chronic diseases.

Nutrition info and facts

1 cup cubed spaghetti squash = 31 calories, 7 g carbs, 2 g fiber, 23 mg calcium, 109 mg potassium, 2 mg vitamin C

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