Garlic Parmesan Spaghetti Squash

close-up photo of a forkful of Garlic Parmesan Spaghetti Squash
Roasted spaghetti squash is tossed in a garlic butter sauce and grated Parmesan cheese for a low-carb meal.

If you’ve never made spaghetti squash before, I’m sharing step-by-step photos and both the microwave and oven methods for cooking it.

I really enjoy spaghetti squash. The fact that the squash naturally comes apart like spaghetti strands is just so fascinating to me.
overhead photo of Garlic Parmesan Spaghetti Squash
Until this year, I’ve never cooked spaghetti squash. I’ve eaten it many times, but never thought to make my own. But after seeing them on sale at ALDI and Trader Joe’s, I bought several. And now I feel like an expert! Okay, not really.
step by step photo of how to slice the spaghetti squash
step by step how to scrape the seeds and pulp from the spaghetti sauce
The trickiest part is cutting the spaghetti squash open. Once you get that done with, the rest is pretty easy. You remove the seeds, and then you cook it: either in the microwave or in the oven. I prefer the oven method because the spaghetti squash has a roasted sweetness to it that doesn’t come out when it’s cooked in the microwave. However, if you’re pressed for time, it’s much faster to make in the microwave.
step by step photo of spaghetti squash half in a baking dish
Once the squash is tender, you can scrape off the flesh, which breaks into thin strands. While they still taste like squash, they do make a great substitute for your favorite pasta dish.
step by step photo of seperating the cooked squash from the skin
I tossed mine with an easy garlic butter sauce and then mixed in some Parmesan cheese. I love melted cheese in my pasta dishes.
close-up photo of Garlic Parmesan Spaghetti Squash

Garlic Parmesan Spaghetti Squash

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Course: Side Dish
Cuisine: American
Servings: 2

Roasted spaghetti squash is tossed in a garlic butter sauce and grated Parmesan cheese for a low-carb meal. You can make this recipe with your microwave or oven and I've included instructions for both.


  • 1/2 extra-large spaghetti squash
  • 4 tbsp butter
  • 4 garlic cloves minced
  • 2 tbsp chicken broth
  • 1/2 cup grated Parmesan cheese
  • 1/2 tbsp chopped parsley


How to Prep the Spaghetti Squash

  1. Wash the exterior of the squash and then towel dry it. Using a very sharp knife or cleaver, slowly cut into your squash. You want to cut it in half length-wise. 
  2. If the squash is very hard to cut, you can soften it slightly in the microwave. I recommend making a few small slits into the squash with your knife for ventilation. You will microwave approximately 5 minutes, but if it's your first time doing this method, I recommend stopping at 1-2 minute intervals to check on the progress of your squash. You can also cut a few more slits for ventilation between these intervals as it should get easier. 
  3. After 5 minutes, the squash will still be fairly hard, but you should be able to slice through it with some strength.
  4. Carefully keep working with your knife until you are able to cut all the way through and around your spaghetti squash except at the stem, at which point you will need to pry open the squash.
  5. Scrape seeds clean off of squash. You can toss or save them for roasting. Save half of the squash for another use.

How to Cook Spaghetti Squash in the Microwave

  1. For the microwave method of cooking, place squash with the cut-open side facing down, into a microwave dish filled with 1 inch of water. Place into microwave and cook at 5 minute intervals. Check after 5 minutes to see if squash is cooked. It should take between 10-15 minutes total depending on the size of your squash. 
  2. Once squash is cool enough to touch, use a fork to scrape the squash off of its shell. It will naturally fall into thin strands and you should be able to scrape all the way down to the skin of the shell.

How to Cook Spaghetti Squash in the Oven

  1. For oven method, preheat oven to 375°F. Place squash on baking sheet (the cut-open side facing up) and cook for 30-40 minutes, until squash is tender and cooked.
  2. Once squash is cool enough to touch, use a fork to scrape the squash off of its shell. It will naturally fall into thin strands and you should be able to scrape all the way down to the skin of the shell.

How to Make the Garlic Sauce

  1. In a small saucepan, add butter, garlic and broth. Cook until butter is melted and the aroma of the garlic has fully seeped into the mixture. Pour over spaghetti squash strands. 
  2. Add in cheese. Toss until sauce and cheese is evenly mixed. If desired, sprinkle a little more cheese on top and parsley. Serve warm.
Nutrition Facts
Garlic Parmesan Spaghetti Squash
Amount Per Serving (0.5 of recipe)
Calories 210 Calories from Fat 174
% Daily Value*
Fat 19.3g30%
Saturated Fat 11.9g74%
Polyunsaturated Fat 0.8g
Monounsaturated Fat 5.6g
Cholesterol 50.5mg17%
Sodium 274.1mg12%
Carbohydrates 4.5g2%
Fiber 0.7g3%
Sugar 1.3g1%
Protein 5.8g12%
Vitamin A 550IU11%
Vitamin C 4.1mg5%
Calcium 190mg19%
Iron 0.4mg2%
Net Carbs 4g8%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.

8 comments on “Garlic Parmesan Spaghetti Squash”

  1. I too – just started preparing spaghetti squash in the last year or two.  Thank goodness for the microwave method, to soften it before cutting.  I always microwave it for about 5 minutes ( and then cool for three)  and then it’s ready to cut.  I don’t think it’s necessary to stop after one minute to check — as the slight cooking that occurs is fine, since you will continue to cook in the oven or microwave   

    Your mixture of seasoning sounds tasty. I will try this soon!

    • Hi Lorri- I’m guessing 5 minutes is about right for most microwaves, but I think to be extra cautious, it’s probably best to stop after 1-2 minutes the first time, just so there’s no issues.

  2. a great alternative to a baked potato. love the parmesan and garlic infusion, thank you!

  3. Do you have the nutritional information for this dish? I.e. Sodium? Carbs? Thanks in advance. 

    • unfortunately I do not. There are many fitness/health websites out there that have tools so you can calculate that information but it’s not something I currently am able to offer.

  4. If there is extra squash can you cook it, then freeze for use later?
    (Like the other half you mention to use for future use)

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