TL;DR
Yes, spaghetti squash is keto-friendly and can be included as part of a ketogenic diet. Spaghetti squash is low in carbs and calories but high in fiber and nutrients. Per 1 cup cooked spaghetti squash contains only 5g net carbs, 42 calories, and 2g fiber. This makes it an excellent substitute for high-carb pastas and noodles. Spaghetti squash can be prepared in various ways like baking, sautéing, or using in casseroles. It’s versatile and pairs well with keto-approved sauces and toppings. Spaghetti squash provides a wealth of vitamins and minerals like vitamin A, potassium, and manganese. Its high water and fiber content also helps increase satiety. Overall, spaghetti squash is a nutritious and low-carb vegetable that can be enjoyed freely on the ketogenic diet.
What is Spaghetti Squash?
Spaghetti squash is a type of winter squash that originates from North and Central America. It’s named “spaghetti” squash because its flesh separates into long noodle-like strands when cooked.
Spaghetti squash grows on a vine and is oval or oblong shaped with a yellow-tan outer skin. The inside flesh is golden yellow with a mild, nutty taste and noodle-like texture when cooked.
It’s one of the lowest carb squashes, with only about 5-10g net carbs per cup when cooked. For comparison, butternut squash has around 17g net carbs per cup.
Here are some more facts about spaghetti squash:
- Botanical name: Cucurbita pepo
- Plant family: Cucurbitaceae (same family as zucchini and pumpkins)
- Average size: 4-5 lbs (1.8 – 2.3kg)
- Harvest season: Early September through February in temperate climates
Spaghetti squash is very versatile and can be cooked in a variety of ways, which we’ll discuss more below.
Is Spaghetti Squash Keto-Friendly?
Yes, spaghetti squash is considered a keto-friendly food.
Here are the macronutrients in 1 cup of cooked spaghetti squash (source):
| Calories | Net carbs | Fiber | Protein | Fat |
|---|---|---|---|---|
| 42 | 5g | 2g | 1g | 0g |
As you can see, spaghetti squash is very low in calories, carbs, and fat. With only 5g net carbs per cup, it can easily be incorporated into a keto diet.
The ketogenic diet typically limits carb intake to 20-50g daily. Some people aim for under 20g net carbs especially when starting out.
Since spaghetti squash provides so few carbs, it’s easy to enjoy 1-2 cups cooked while staying within your total daily carb limit on keto.
Plus, spaghetti squash contains 2g of fiber per cup. Getting enough fiber is important on keto to help regulate digestion and promote feelings of fullness.
Additionally, spaghetti squash consists of over 90% water. All those noodles provide a very high volume of food for very few calories. This makes it great for weight loss.
So in summary, spaghetti squash is definitely keto approved!
Benefits of Spaghetti Squash on Keto
Here are some of the main benefits of adding spaghetti squash to your ketogenic diet:
1. Low in Carbs
At only 5g net carbs per cup cooked, spaghetti squash lets you enjoy “pasta” guilt-free on keto. Using it in place of regular pasta or noodles saves you anywhere from 30-60g net carbs per serving.
Spaghetti squash is one of the lowest carb vegetable options. It’s far lower in carbs than other popular veggies like carrots, onions, bell peppers, and sweet potatoes.
2. High in Fiber
With 2g of fiber per cup, spaghetti squash provides an easy way to increase your fiber intake on the keto diet.
Fiber is important for maintaining regular digestion. It also slows the absorption of sugar from foods to prevent blood sugar spikes.
Some people experience constipation when removing all grains on keto. The fiber in spaghetti squash can help counter this effect.
3. Nutrient-Dense
Spaghetti squash provides a wide array of important vitamins, minerals, and antioxidants:
- Vitamin A – Supports immune function and eye health. 1 cup provides 15% of your RDI.
- Potassium – Important for controlling blood pressure. 1 cup gives you 10% of your RDI.
- Manganese – Aids in nutrient absorption and bone health. 1 cup provides 25% of your RDI.
- Vitamin C – Boosts immune function and acts as an antioxidant. 1 cup has 10% of your RDI.
- B-vitamins – Help convert food into energy. Contains small amounts of vitamin B6, folate, and thiamin.
It packs all these nutrients for less than 50 calories per cup!
4. Helps Increase Satiety
The high fiber content combined with all that volume from its 90% water content make spaghetti squash very satiating for few calories.
It takes time to chew up all those noodle strands in your mouth. This slows down your eating compared to drinking a shake or eating something soft like mashed cauliflower.
The water and fiber also take up space in your stomach, triggering stretch receptors that signal your brain that you’re full.
Having a bowl of spaghetti squash can help curb appetite and prevent overeating at meals.
5. Gluten-Free
Spaghetti squash is a naturally gluten-free vegetable. This makes it perfect for those following a keto diet due to gluten intolerance or celiac disease.
You don’t have to worry about cross-contamination like with wheat-based pastas. It provides a tasty alternative to enjoy.
6. Versatile
Spaghetti squash is adaptable to both savory and sweet recipes. It can be used in place of pasta or noodles in entrees. Or use it as a base for breakfast scrambles. You can even turn it into a sweet dish by adding cinnamon and sweetener.
Its mild flavor absorbs any seasonings or sauces added to it. You can swap it into most recipes that call for pasta.
How to Cook Spaghetti Squash on Keto
One of the best things about spaghetti squash is how simple it is to prepare. Here are some easy methods for cooking it:
Baking
Baking spaghetti squash whole is the most popular prep method. Here’s how:
- Preheat oven to 400°F (205°C).
- Halve the squash lengthwise and scoop out the seeds.
- Place squash cut-side down on a baking sheet.
- Bake 40-50 minutes until tender all the way through when pierced with a fork.
- Use a fork to gently scrape out the noodle-like strands from the skin.
Baking lets the squash strands fully separate while cooking. The strands almost fall right out once cooked through.
Microwaving
Microwaving is the fastest way to cook spaghetti squash:
- Cut squash in half lengthwise and remove seeds.
- Place halves cut-side down in a microwave-safe dish. Add 2 tbsp water.
- Microwave 8-10 minutes until tender.
- Scrape out noodle strands with a fork.
Microwaving takes only 10 minutes but doesn’t separate the strands quite as well as baking.
Sautéeing
For a browned, lightly crispy texture, try sautéing roasted strands:
- Roast squash halves at 400°F for 40 minutes.
- Scrape out strands and place in a non-stick skillet over medium-high heat.
- Cook 3-5 minutes, stirring frequently, until lightly browned.
Sautéing gives the noodles more flavor and texture.
Spiralizing
A spiralizer can also turn spaghetti squash into curly noodles. Just spiralize raw squash then lightly cook the noodles until just tender.
However you choose to prep it, spaghetti squash cooks up quickly and easily to enjoy on a keto diet.
Keto Spaghetti Squash Recipes
Spaghetti squash is extremely versatile. Try it in these keto-friendly recipes:
Entrées
- Spaghetti Squash Bolognese – Toss strands with keto-friendly meat sauce.
- Chicken Alfredo Zoodles – Combine squash noodles with chicken, creamy alfredo and vegetables.
- Spaghetti Squash Lasagna – Layer sausage, sauce and cheese between sheets of roasted squash.
- Spaghetti Squash Shrimp Scampi – Sauté shrimp in garlic butter and serve over squash strands.
Side Dishes
- Spaghetti Squash with Mushrooms – Sauté mushrooms, spinach and garlic with roasted squash.
- Pesto Spaghetti Squash – Toss roasted squash with homemade keto pesto.
- Spaghetti Squash Primavera – Mix in chopped fresh vegetables like tomatoes, zucchini and broccoli.
Breakfast
- Spaghetti Squash Frittata – Add roasted squash strands to egg mixture and bake.
- Spaghetti Squash Hash – Cook with sausage, peppers, onion and eggs for a savory hash.
- Cinnamon Spaghetti Squash – Sprinkle roasted squash with cinnamon and sugar substitute for a sweet treat.
Let your imagination run wild mixing and matching sauces, proteins, fats and seasonings!
Tips for Preparing Spaghetti Squash
Here are some useful tips for preparing perfect spaghetti squash every time:
- Use a sturdy, sharp knife to slice squash in half lengthwise before cooking. Be careful when handling.
- Always bake or microwave squash cut-side down so moisture can escape as it cooks.
- Scrape out strands gently with a fork to prevent breaking them.
- For thinner noodles, use a fork to lightly pull strands away from the skin while scraping.
- Add salt, pepper, spices or sauce while strands are hot to maximize flavor absorption.
- Squeeze out excess liquid after cooking for a drier texture.
- Stir in extra virgin olive oil or melted butter after cooking to prevent sticking.
- Refrigerate cooked squash in an airtight container up to one week or freeze up to 3 months.
Prepping your squash properly makes all the difference in getting perfect tender “noodles” each time.
Potential Downsides of Spaghetti Squash
Spaghetti squash is very low in calories and carbs. However, there are a couple things to keep in mind:
Nutritionally Low
While spaghetti squash contains a variety of vitamins and minerals, the amounts are fairly low per serving.
For instance, you would need to eat 5 cups to get 100% of the RDI for vitamin A. It’s not a significant source of protein or healthy fats.
If you eat spaghetti squash as a main course, pair it with keto protein and fat sources like chicken, bacon or olive oil.
Don’t rely on it alone to meet all your nutritional needs. Include plenty of green veggies and healthy fats too.
High Water Content
With over 90% water content, spaghetti squash is fairly low in nutrients by calorie density.
You get a large volume of food, but not a lot of nutrition per bite. For maximum nutrition, balance it with more nutrient-dense veggies like spinach, kale or broccoli.
Possible Pesticide Residues
Summer squash like zucchini are on the EWG’s “Dirty Dozen” list for high pesticide residues (ref). The thick skin of winter squash may also hold onto pesticides.
Consider buying organic if this is a concern for you or at least thoroughly wash squash before cooking. Peeling the skin may help further reduce residues.
As with any veggie, maintaining variety in your diet is important. Enjoy spaghetti squash along with an array of low-carb vegetables to benefit from their range of nutrients.
Frequently Asked Questions
Here are answers to some common questions about spaghetti squash on keto:
Does spaghetti squash kick you out of ketosis?
It’s very unlikely spaghetti squash would kick you out of ketosis. With just 5g net carbs per cup, you can easily stay in ketosis while enjoying spaghetti squash.
Aim to keep total carbs under 50g per day and net carbs around 20-30g daily. As long as you account for the carbs, you can include spaghetti squash in your daily totals.
Track your results with urine ketone test strips when adding new higher-carb foods. Make sure you stay in optimal ketosis.
Is spaghetti squash high in carbs?
No, spaghetti squash is actually very low in net digestible carbs.
One cup contains 10g total carbs but 5g come from fiber, leaving just 5g net carbs (the amount that impacts blood sugar levels).
Compare that to whole wheat pasta which has over 40g net carbs per cup! Spaghetti squash is one of the lowest carb veggie options.
Does spaghetti squash affect ketosis?
Spaghetti squash is totally keto approved and won’t negatively impact ketosis. It has minimal impact on blood sugar and insulin due to its low net carb content of just 5g per cup.
Spaghetti squash is high volume and nutritious so it makes a great replacement for pasta and noodles on a ketogenic diet. Enjoy it guilt-free!
Is spaghetti squash keto?
Yes, spaghetti squash is considered a keto-friendly food. At only 5g net carbs and 42 calories per cup, it fits well into a ketogenic eating plan.
Spaghetti squash noodles are a great substitute for regular higher-carb noodles and pasta.
Can you eat unlimited spaghetti squash on keto?
While spaghetti squash is very low carb, it’s best not to eat unlimited amounts if your goal is fat loss. Any excess calories can be stored as fat.
One cup contains 42 calories. If eating it as a main course, 2-3 cups would be a reasonable portion. Enjoy it as part of your overall daily keto macros.
Bottom Line
Spaghetti squash is a nutritious, low-carb vegetable that can be included as part of a healthy ketogenic diet.
Its noodle-like flesh when cooked provides a pasta or noodle substitute that’s perfect for keto.
Spaghetti squash is rich in vitamins, minerals, fiber and water content. It’s versatile and can be used in both savory and sweet dishes.
At only 5g net carbs per cup, spaghetti squash won’t interfere with ketosis. It makes a great base for entrees, sides, breakfasts, and more.
For the best quality, choose organic squash whenever possible and prepare it simply by baking, microwaving or sautéing.
Enjoy spaghetti squash freely as part of your keto diet to increase your veggie intake and satisfy “pasta” cravings.
