Spaghetti Squash, Gluten-free, Less Calories than Pasta
Marty Martindale

Spaghetti squash, though a member of the large pumpkin/squash Curcurbita family, it spagsquashpossesses a unique quality of its own, unlike any other vegetable. Once its flesh is microwaved, boiled or baked whole, then cooled, you can quickly open it, remove its seeds, then drag the once-solid, now cooked flesh, downward over a bowl, and it tumbles out in beautiful, yellow, spaghetti-like strands, ready to be dressed or sauced and devoured deliciously as one would a guilt-free pasta!

These squashes weigh between 3 to 5 pounds and are available all year. However, their peak season is early fall through winter. It has other names, too. Some of them are vegetable spaghetti, noodle squash, spaghetti marrow and vegetable marrow.

Spaghetti squash was first developed in China, then introduced into Japan around 1920. The Burpee Seed Company imported it into the U.S. in 1936, where it didn’t catch on quite quickly. With other wartime food shortages, ispaghetti squash gained more popularity during WWII, and is only now being used widely here.

Spaghetti squash is richest in folic acid, vitamins A and B and potassium, also fiber.

Choose a spaghetti squash, which is heavy for its size denoting ample moisture inside. Make sure it evenly pale yellow, hard and smooth. Avoid any with green shading, also bruises.

Store squash until cooking at room temperature, away from heat, for up to a month.


Here is a how-to video to understand how to prepare and how to remove the strand. Microsaving the spaghetti squash is the recommended method.

Combines well with:

  • Aioli
  • Anchovies
  • Chicken/ground turkey
  • Favorite herbs
  • Feta cheese
  • Garlic
  • Lemon juice and olive oil
  • Marinara sauce
  • Meat sauce
  • Olives
  • Onion
  • Parmesan cheese
  • Parsley
  • Pesto
  • Plain with butter, seasoning
  • Spinach
  • Stir fry
  • Tofu
  • Tomato


Below are foodsites with spaghetti squash recipes.

(Many suggestions from Emeril)

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