Spaghetti squash is a popular low-carb vegetable that is a staple in many keto and low-carb diets. Spaghetti squash gets its name from the stringy flesh inside that separates into spaghetti-like strands when cooked. With its mild flavor and versatility, spaghetti squash is the perfect substitute for pasta on a keto diet. But does spaghetti squash actually fit into a keto lifestyle?
What is Spaghetti Squash?
Spaghetti squash is a winter squash that belongs to the Cucurbitaceae family along with pumpkins, zucchini, and cucumbers. It’s an oblong squash that ranges in size from 4-8 inches long and 3-6 inches in diameter. The squash can weigh anywhere from 2 to 5 pounds.
Spaghetti squash has a hard outer yellow shell with cream or orange flesh inside. The edible inner flesh has a mild, nutty flavor. When cooked, the flesh easily separates into spaghetti-like strands that you can top with your favorite low-carb sauces.
Nutrition Facts of Spaghetti Squash
One cup of cooked spaghetti squash (without added fat or salt) contains:
| Calories | 42 |
|---|---|
| Fat | 0.4g |
| Carbs | 10g |
| Fiber | 2g |
| Sugar | 3g |
| Protein | 1g |
Spaghetti squash is low in calories and fat and contains 40% of your daily vitamin C needs. It’s also a good source of potassium, vitamin A, magnesium, manganese, and some B vitamins.
But one of the key benefits of spaghetti squash for keto is the carb content. With 10g total carbs and 2g fiber per cup, the net carbs in spaghetti squash are only 8g.
What is a Keto Diet?
The ketogenic diet is a very low-carb, high-fat diet. It’s designed to get your body into a metabolic state called ketosis where you burn fat for fuel instead of carbs.
On keto, carb intake is usually restricted to only 20-50g net carbs per day. To get into ketosis, most people need to keep net carbs below 20-30g daily.
To stay in ketosis on keto you want to focus on low-carb foods like:
- Meat
- Poultry
- Fish
- Eggs
- Non-starchy vegetables
- Full-fat dairy
- Nuts and seeds
- Avocado
- Coconut products
- Berries
High-carb foods like grains, fruit, starchy veggies, and anything with added sugar are restricted.
Does Spaghetti Squash Fit a Keto Diet?
So does spaghetti squash fit into a keto diet? The simple answer is yes!
Here’s why spaghetti squash works for keto:
It’s low in net carbs
At only 8g net carbs per cup, spaghetti squash easily fits into a keto diet. You can enjoy a few cups of spaghetti squash and still stay within the 20-50g daily carb target on keto.
Compare that to traditional pasta which has over 40g net carbs per cup cooked! Swapping pasta for spaghetti squash is an easy way to slash your carb intake on keto.
It’s a nutrient-rich choice
In addition to being low-carb, spaghetti squash provides a good amount of beneficial nutrients like vitamin C, vitamin A, potassium, and manganese.
Choosing nutrient-dense low-carb veggies like spaghetti squash ensures you get adequate vitamins and minerals on a keto diet.
It’s extremely versatile
From simple side dishes to Keto Chicken Cordon Bleu, the possibilities are endless with spaghetti squash!
You can use it as a pasta or rice substitute in virtually any dish. Simply top cooked spaghetti squash strands with your favorite sauces, meats, cheeses, and low-carb veggies for a fast, easy meal.
Some easy keto-friendly ways to enjoy spaghetti squash include:
- Spaghetti squash with meatballs
- Spaghetti squash chicken alfredo
- Spaghetti squash lasagna
- Spaghetti squash bolognese
- Spaghetti squash primavera
- Spaghetti squash tuna casserole
- Spaghetti squash stir fry
It satisfies carb cravings
Spaghetti squash fills the void of pasta, grains, and other higher-carb foods you may be missing on a keto diet. Its versatility allows you to recreate many of your favorite pre-keto meals and satisfy cravings for dishes like pasta.
How to Cook Spaghetti Squash
It only takes a few simple steps to cook spaghetti squash. Here is an easy method:
1. Preheat oven to 400°F.
Start by preheating your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Slice squash in half lengthwise and scoop out seeds.
Cut the spaghetti squash in half lengthwise and use a spoon to scoop out the seeds. Be sure to scrape out all the stringy pulp as well.
3. Season with oil, salt, and pepper.
Drizzle the inside of each half with olive oil or avocado oil and season with salt and pepper. Use about 1 tbsp oil per half.
4. Place cut-side down on baking sheet.
Place each squash half cut-side down on the prepared baking sheet.
5. Roast for 45-60 minutes.
Roast for 45-60 minutes until tender. Cooking time varies based on size so check for tenderness after 45 minutes.
6. Scrape out strands with a fork.
Once cooked, use a fork to gently scrape out the flesh which should easily separate into strands.
And that’s it! Your spaghetti squash is ready to use in any recipe.
Here are a few serving ideas:
- Toss strands with keto marinara sauce, Parmesan, and Italian seasoning
- Mix with olive oil, feta, spinach, and garlic
- Top with taco meat, avocado, cheese, and hot sauce
Stored in an airtight container, cooked spaghetti squash will keep for about 1 week in the refrigerator or up to 6 months in the freezer.
Potential Downsides of Spaghetti Squash
While spaghetti squash is keto-friendly, there are a couple potential downsides to be aware of:
It’s still a starchy vegetable
Even though it’s low in net carbs, spaghetti squash is technically a starchy vegetable. It has a higher carb count than non-starchy veggies like leafy greens, cauliflower, broccoli, etc.
Some people avoid all starchy veggies on keto to keep carbs extra low. But for most people, spaghetti squash can be fit into the daily carb limit.
The carbs can add up quickly
One cup of spaghetti squash has 8g net carbs. That may not sound like a lot but keep in mind that’s just a single serving.
It’s easy to overeat on the vegetable and quickly go over your carb target for the day. Be mindful of portion sizes when eating spaghetti squash. Stick to about 1-2 cups max per meal.
It contains vitamin K
Spaghetti squash is high in vitamin K. While this isn’t a concern for most people, those taking blood thinners should be cautious and consult a doctor before adding large amounts of spaghetti squash to their diet.
Health Benefits of Spaghetti Squash
In addition to being low in carbs, spaghetti squash provides some great health benefits including:
Rich in Antioxidants
Spaghetti squash contains antioxidants like vitamin A, vitamin C, manganese, and carotenoids that help combat oxidative stress and inflammation.
May Help Manage Blood Sugar
The fiber and water content in spaghetti squash helps slow digestion, preventing unhealthy spikes in blood sugar levels. Replacing high-carb foods with spaghetti squash is especially beneficial for blood sugar control.
Supports Heart Health
The nutrients in spaghetti squash including vitamin C, potassium, and folate support heart health by improving circulation, lowering blood pressure, and reducing homocysteine levels.
Boosts Immunity
The vitamin C content in one cup of spaghetti squash meets 40% of your daily needs. Vitamin C stimulates white blood cell function and serves as a powerful antioxidant to strengthen immune defenses.
May Promote Healthy Pregnancy
Folate, vitamin K, and other nutrients found in spaghetti squash support a healthy pregnancy by reducing the risk of birth defects and promoting proper fetal development.
Aids Digestion
With 5g of fiber per cup, spaghetti squash helps improve digestion and promotes regularity. The fiber content also helps feed the beneficial bacteria in the gut microbiome.
Helps Reduce Inflammation
In addition to vitamin C and vitamin A, spaghetti squash contains cucurbitacins that have anti-inflammatory properties to help reduce unwanted inflammation in the body.
Tips for Adding More Spaghetti Squash to Your Keto Diet
Here are some simple tips to enjoy more spaghetti squash on keto:
Meal prep roasted spaghetti squash
Roast a couple spaghetti squashes on the weekend so you have it ready to go all week long. Simply reheat portions throughout the week and add desired toppings.
Use it to bulk up soups and stews
Mix strands of spaghetti squash into keto soups, chilis, and stews to add volume without carbs.
Make spaghetti squash hash
Sauté spaghetti squash with onions, peppers, mushrooms, sausage, and spices for a delicious keto breakfast hash.
Try spaghetti squash sushi rolls
Replace the rice in sushi rolls with spaghetti squash strands for an easy, nutritious meal.
Use it as a “noodle” substitute
Swap spaghetti squash for noodles in any of your favorite dishes like chicken noodle soup, beef stroganoff, pad thai, etc.
Bake spaghetti squash fries
Toss cubed squash in oil, then bake at 425°F until browned and crispy for a fork-friendly fry alternative.
Make spaghetti squash pizza crust
Press cooked spaghetti squash strands into a greased pan and bake for 15 minutes at 400°F. Top with sauce and toppings for a veggie-packed pizza crust.
Common Questions
Here are answers to some frequently asked questions about spaghetti squash on keto:
Is spaghetti squash keto-friendly?
Yes, spaghetti squash is a great keto-friendly food. With only 8g net carbs per cup, it can be included in a ketogenic diet in moderation.
Can you eat unlimited spaghetti squash on keto?
No, it’s best to limit portion sizes of all carb sources on keto, including spaghetti squash. 1-2 cups max per meal is recommended. The carbs can add up quickly if you overeat it.
What are the best low-carb keto toppings for spaghetti squash?
Some tasty low-carb topping ideas include marinara sauce, Alfredo sauce, olive oil, Parmesan cheese, ground meat, chicken, bacon, shrimp, zucchini noodles, spinach, mushrooms, avocado, and cauliflower rice.
Is spaghetti squash better than zucchini noodles on keto?
They are both great options! Spaghetti squash tends to be lower in carbs than zucchini noodles. But zucchini noodles have a bigger variety of uses and can better mimic actual pasta noodles. Either can fit into keto if portion sizes are controlled.
Can spaghetti squash be eaten raw?
Spaghetti squash can be eaten raw but is much more crunchy and fibrous when not cooked. Most people prefer to cook it which softens the texture and brings out the sweetness. Roasting, microwaving, boiling, and steaming are all good cooking methods.
Keto Spaghetti Squash Recipes
Here are some delicious keto recipes featuring spaghetti squash:
Keto Spaghetti Squash Bolognese
- 2 tbsp olive oil
- 1 onion, diced
- 1 lb ground beef
- 3 cloves garlic, minced
- 1 tsp Italian seasoning
- 1 cup low-carb marinara sauce
- 4 cups cooked spaghetti squash strands
- 1/4 cup Parmesan cheese
- Chopped parsley for garnish
1. Heat oil in a skillet over medium heat. Add onions and cook 3-5 minutes until translucent.
2. Add beef and garlic. Cook until beef is browned, about 5-7 minutes.
3. Add Italian seasoning and marinara. Simmer 10 minutes.
4. Add spaghetti squash strands and toss to coat. Top with Parmesan and parsley.
Keto Chicken Alfredo with Spaghetti Squash
- 3 cups cooked chopped chicken
- 2 cups heavy cream
- 2 tbsp butter
- 1 cup grated Parmesan
- 1 tsp garlic powder
- 1 tsp onion powder
- 4 cups cooked spaghetti squash strands
- Chopped parsley for garnish
1. In a saucepan, melt butter over medium heat.
2. Add heavy cream, Parmesan, garlic powder, and onion powder. Whisk until smooth and thickened.
3. Stir in chicken and spaghetti squash. Heat through.
4. Garnish with fresh parsley.
Spaghetti Squash Egg Bake
- 1 tbsp avocado oil
- 1 bell pepper, chopped
- 1 cup mushrooms, sliced
- 6 eggs, beaten
- 1/2 cup heavy cream
- 1 cup cheddar cheese, shredded
- 3 cups cooked spaghetti squash
1. Preheat oven to 350°F. Grease a 9×13 baking dish with oil.
2. Heat oil in skillet over medium heat. Sauté peppers and mushrooms 5 minutes.
3. In a bowl, mix eggs, heavy cream, cheese, spaghetti squash, and veggies.
4. Pour into baking dish and bake 35 minutes until set. Let cool 5 minutes before serving.
Conclusion
Spaghetti squash is a fantastic low-carb addition to a keto diet. With just 8g net carbs per cup, it can easily be incorporated into the daily 20-50g net carb limit. Plus, it provides bulk and versatility to replace higher-carb foods like pasta and rice in meals and satisfy cravings.
While portion size is still important, spaghetti squash offers a nutrient-packed carb source that complements a ketogenic lifestyle. Take advantage of its many uses in everything from keto noodle bowls to pizza crust. With a little creativity, you can enjoy spaghetti squash often as part of a healthy, sustainable keto diet.
