Garlic Spaghetti Squash

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This easy garlic spaghetti squash makes an amazing low carb side dish packed with tons of garlicky flavor. Make it in the oven or microwave as a great alternative to pasta.

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This Garlic Spaghetti Squash is simple, wholesome, and makes the perfect base to all your favorite meals. Add your favorite vegetable and protein of choice for the ultimate healthy lunch or dinner.

Whether you’re looking to lose weight or simply want to add healthier dishes to your diet, spaghetti squash is a must to have in your kitchen. It makes for a fantastic low calorie side dish or pasta substitute and is versatile enough to be mixed with any of your favorite sauces and add-ins.

I love serving this Garlic Spaghetti Squash alongside chicken or salmon for a healthy and delicious meal. It comes together easily and only requires a few ingredients, not to mention it stores well so you can enjoy the leftovers throughout the week as quick lunches.

Depending on how much time you have to spare, this dish can be cooked either in the oven or in the microwave. Looking for a healthy weeknight dinner that comes together in under 30 minutes? Pop the spaghetti squash in the microwave and in just 15 minutes, your squash will be ready to coat with a flavorful sauce like the garlic oil we use here.

Once you’ve prepared your spaghetti squash, you can serve it up in a variety of mouthwatering ways. It makes the perfect healthy base for lunch meal preps or a delicious pasta substitute for your favorite weeknight dinners. Don’t just take my word for it; try it for yourself and see!

Key Ingredients

To make this delicious recipe, you will only need 3 ingredients:

  • Spaghetti squash: Any size will work. I prefer to leave the squash whole and cut it after it’s been cooked, as it’s much easier to cut through at this stage.
  • Olive oil: Loaded with heart-healthy fats and great flavor, extra virgin olive oil is what we use as the base for our flavorful garlic oil.
  • Garlic: Make sure to use fresh garlic cloves in this recipe for the best flavor.
  • Optional additions: Fresh herbs, balsamic vinegar, Parmesan cheese, Italian seasoning, pine nuts, pesto, or nutritional yeast.

Health Benefits of Spaghetti Squash

Because it’s low in calories and high in fiber, spaghetti squash is known to be an incredibly healthy addition to any diet. The vegetable is also rich in a ton of beneficial vitamins and minerals, so it boasts a ton of impressive health benefits.

According to Healthline, these are some of the top health benefits of spaghetti squash:

  • Loaded with antioxidants that fight free radicals and prevent oxidative stress in the body
  • Promotes digestive health and aids in treating digestive issues
  • Stabilizes blood sugar levels
  • Supports weight loss
  • Promotes dental health
  • Reduces the risk of cancer

Serving Ideas

This Garlic Spaghetti Squash recipe is versatile enough to pair with almost anything. You can make it a complete meal by adding protein and veggies, add flavor with herbs and cheese, or give it a kick with some spice.

Here are some of my favorite serving ideas for this dish:

  • Add protein: Beef up your meal with your favorite healthy protein like chicken breast, salmon, lean steak, turkey meatballs, or shrimp.
  • Add vegetables: When I make this dish, I typically like to add a green veggie to pair along with it. This could be broccoli, zucchini, wilted spinach, brussels sprouts, asparagus, or green beans.
  • Add fresh herbs: This is a fantastic way to add a ton of flavor to any dish. Fresh herbs like parsley, cilantro, basil, thyme, and sage would all work well here.
  • Add cheese: Grated, shredded, or crumbled cheeses like parmesan, mozzarella, or feta are a great way to add flavor and a creamy component to your spaghetti squash dish.
  • Add spice: If you’re a lover of spicy food, you can add chopped chilies, crushed red pepper, or a dash of cayenne pepper to the garlic oil before tossing it with the spaghetti squash.

Why You’ll Love This Dish

I know you’re going to love this delicious dish, here are just a few of the reasons why:

  • It’s easy to make. This dish requires just 3 ingredients and almost no work!
  • It’s healthy. Spaghetti squash is high in fiber, low in calories, and packed with beneficial nutrients.
  • It’s versatile. This easy-to-make vegetable is super versatile and can be paired with a wide variety of sauces, proteins, and veggies.
  • It’s delicious. Need I say more? This dish is seriously tasty!

Frequently Asked Questions

Below are the most frequently asked questions about this simple recipe:

What is the best way to cook spaghetti squash?

This all depends on how much time you have. Personally, I find that roasting spaghetti squash in the oven yields a bit more flavor, but if you plan on tossing it in a sauce then it doesn’t really matter. If you don’t have an hour to spare, cooking spaghetti squash in the microwave is a great, quick option.

Do I have to cut spaghetti squash in half before roasting it?

No. As long as you pierce the spaghetti squash all over before placing it in the oven, you don’t need to cut it beforehand. If you have trouble cutting through raw spaghetti squash, waiting until it’s been cooked to cut through is a good idea, as it’s much easier to cut through once it’s tender.

What should I serve with this dish?

This dish is incredibly versatile and can be served with any protein and veggie you like. Some of my favorite healthy protein choices for this dish include grilled chicken breast, baked salmon, turkey meatballs, and a lean cut of steak. As for veggies, you can pair this dish with your favorite greens: broccoli, zucchini, wilted spinach, green beans, or brussels sprouts.

Is spaghetti squash healthy?

Yes! Spaghetti squash is low in calories and high in fiber, making it an excellent addition to any healthy diet. It’s also loaded with beneficial nutrients that boast a variety of health benefits.

How do I store this dish?

This dish can be stored in an airtight bag or container in the fridge for up to 3-4 days or in the freezer for up to 6 months.

More Healthy Spaghetti Squash Recipes

Like this recipe? Try these next:

The Recipe
Garlic spaghetti squash on a plate with parsley.

Garlic Spaghetti Squash

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  • 1 spaghetti squash (4-5 cups total)
  • 2 tbsp. olive oil
  • 4 garlic cloves, minced

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Roast or microwave the spaghetti squash. To microwave, pierce all over with a knife and microwave on high for 12-15 minutes or until soft and tender. Cut carefully, scoop out seeds, and scrape out squash. To roast, pierce all over and bake at 400 degrees for around 60 minutes until tender.


In a large pan, heat the olive oil over medium heat with the garlic. Cook until nice and fragrant, but not burning.


Toss the spaghetti squash with the garlic oil. Season with salt and pepper.


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Nutritional Facts
Serving Size: 1 cup
Amount Per Serving
Calories 84
Calories from Fat 54
% Daily Value *
Total Fat 6g
Saturated Fat 1g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 0mg
Sodium 18mg
Total Carbohydrate 8g
Dietary Fiber 2g
Sugars 3g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.


Adjust the size of the spaghetti squash to the number of servings you need. A large squash can easily serve 4-6 people, while a smaller squash is perfect for 2-3 people.
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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
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