At just 30 calories per cup, spaghetti squash is low in calories, easy to prepare and incredibly versatile. Whether you want a stir-fry, a hearty casserole, a light salad or a comforting soup, spaghetti squash works beautifully in many dishes. Below are 12 flavorful and creative ways to enjoy this winter squash. All recipes listed are grain-free, gluten-free, dairy-free and refined-sugar-free where noted, and many fit Paleo, Whole30 and SCD legal diets. The recipes are from this site and a selection of trusted healthy food blogs.
Spaghetti Squash Chow Mein
A lighter take on a classic noodle dish, this Spaghetti Squash Chow Mein swaps traditional noodles for squash strands while keeping the savory, satisfying flavors. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Refined Sugar Free)
Spaghetti Squash Rosti
Crisp on the outside and tender inside, these Spaghetti Squash Rosti make a great breakfast or side dish. They’re a clever, grain-free alternative to potato rosti. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, Vegan, SCD Legal, Refined Sugar Free)
Crab, Tomato & Basil on Spaghetti Squash
Fresh crab, ripe tomatoes and bright basil pair beautifully with roasted squash strands in this elegant yet simple dish: Crab, Tomato & Basil on Spaghetti Squash. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Nut Free, Refined Sugar Free)
Spaghetti Squash Breakfast Casserole
This Spaghetti Squash Breakfast Casserole combines squash with eggs and wholesome add-ins for a make-ahead morning meal that’s filling and nutritious. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Nut Free, Refined Sugar Free)
Tuscan Chicken Spaghetti Squash Boats
Stuffed spaghetti squash halves make an attractive presentation in these Tuscan Chicken Spaghetti Squash Boats, filled with savory chicken and Mediterranean flavors. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Nut Free, Refined Sugar Free)
Buffalo Chicken Casserole with Spaghetti Squash
Spicy buffalo sauce and shredded chicken turn into a crowd-pleasing bake when combined with spaghetti squash. Try this Buffalo Chicken Casserole for game day or weeknight dinners. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Nut Free, Refined Sugar Free)
Stuffed Spaghetti Squash with Pecans, Kale & Dried Cranberries
For a seasonal vegetarian option, these Stuffed Spaghetti Squash combine toasted pecans, sautéed kale and dried cranberries for pleasant texture and flavor contrasts. (Grain/Gluten Free, Dairy Free, Paleo, Vegan, SCD Legal, Refined Sugar Free)
Creamy Bacon & Garlic Spaghetti Squash
Rich, savory and satisfying, this Creamy Bacon & Garlic version is a great comfort-food substitute for pasta-based cream dishes without dairy. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Nut Free, Refined Sugar Free)
Beef Fajita Spaghetti Squash Boats
Seasoned beef, peppers and onions baked into spaghetti squash halves make easy Beef Fajita Boats that are both flavorful and low-carb. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Refined Sugar Free, Nut Free)
No Noodle Beef & Spaghetti Squash Soup
A hearty, warming bowl that replaces pasta with squash strands, the No Noodle Beef & Spaghetti Squash Soup is perfect for chilly nights. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Nut Free, Refined Sugar Free)
Baked Curried Chicken Breasts & Spaghetti Squash
This sheet-pan meal seasons chicken with curry and pairs it with roasted spaghetti squash for an easy, flavorful dinner: Baked Curried Chicken Breasts & Spaghetti Squash. (Grain/Gluten Free, Dairy Free, Paleo, Whole30, SCD Legal, Nut Free, Refined Sugar Free)
If you try any of these dishes, please leave a comment and share your thoughts or tag a photo on Instagram — it’s a joy to see how you adapt these recipes.