Spaghetti Squash Recipe - Gluten-Free & Vegan


Spaghetti squash is a melon-shaped winter squash which is named for its flesh, which separates into spaghetti-like strands when pulled out with a fork after being cooked.

So if you’ve been hankering for pasta, but cannot tolerate gluten, spaghetti squash is not only gluten-free, it’s FLOUR-free — because it’s a vegetable, pure and simple.

At only 42 calories for a cup, spaghetti squash is a great source of fiber and very low in fat. It’s also a great choice for a low-carb diet, as it contains only 10 grams of total carbohydrates per cup, whereas most types of winter squash have at least 18 grams of carbs. Try our simple recipe:

Simple Spaghetti Squash Recipe


  • 1 squash
  • 2 cloves of garlic
  • 1 tablespoon of organic extra virgin olive oil
  • 1 teaspoon of dried basil
  • 1 teaspoon of dried oregano
  • sea salt & pepper

Preheat your oven to 350.

Cut ends of squash. Stand it up and cut it in half, length-wise. Scoop out the seeds with a spoon and discard. Put your garlic cloves through a garlic press, or mince and add to the olive oil. Rub or brush the inside of the flesh side of the squash with the garlic/oil mixture. Sprinkle with basil, oregano and salt & pepper. Place squash, skin side down, directly on the oven rack. Bake for 40-45 minutes. You can put a cookie sheet or piece of foil one rack lower, if you are worried about dripping. Take out and cool for 5 minutes, then scrape out the flesh with a fork. It will come out in strands, looking just like spaghetti.

Add your favorite marinara or pesto, or eat plain with the herbs. Enjoy!

Dr. Dean Mitchell
Mitchell Medical Group, NYC & Long Island


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