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Spaghetti SquashHow to Prepare
Spaghetti Squash

Prepared by: Tammy Roberts,

Nutrition Specialist,

University of Missouri Extension

October 20, 2013


To Bake:

  • Preheat oven to 350
  • Cut the squash in half lengthwise (it is difficult to cut). Remove the seeds and place cut side down on a baking sheet. Bake for 45 minutes.
  • Use a fork to pull the strands out. Toss with your favorite pasta sauce, parmesan cheese or Italian seasonings.


To Microwave:

  • Cut the squash in half lengthwise and remove the seeds.
  • Place cut side down on a microwave safe dish with cup of water. Cover with a lid or plastic wrap and cook on high for 8-12 minutes.
  • Remove the strands with a fork.


To Boil:

  • In a pot large enough to hold the whole squash, bring water to a boil. Drop the squash in and let it cook for 20-30 minutes. It is done when a fork easily pierces the skin and goes into the flesh.


In a Crock Pot:

  • Pierce the skin of the squash several times. Place the whole squash in the crock pot and add two cups of water. Cook on low 8-9 hours.


Nutrition information for 1/2 cup of spaghetti squash

Calories: 40

Fiber: 3g

Fat: 1g

Carbohydrate: 9g

Protein: 1g


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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.


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Last update: Monday, October 28, 2013