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Low Sodium Spaghetti Squash

This naturally low sodium spaghetti squash makes an easy, delicious and healthy side dish. Of the many ways to cook the squash, I believe the best way to cook spaghetti squash is roasted in the oven. It reduces the moisture content nicely and leaves an appetizing golden crisp on the edges. Try this easy recipe for a fun side dish!

LOW SODIUM SPAGHETTI SQUASH

Sodium Total  140 mg   –   Sodium / Serving 35 mg    –    Calories / Serving  74

Fluffed spaghetti squash with chicken
Fluffed spaghetti squash with chicken

I think in my years of cooking I had cooked this only once and it was so long ago the only thing I remember was that I had cooked it.  But with my new diet, I wanted to expand my vegetable repertoire and now this squash has become a regular staple. I still find it amazing how just a simple twist of the fork fluffs these up into the spaghetti like strands. Ha!

IS SPAGHETTI SQUASH HEALTHY?

Spaghetti squash is hailed as a nutrient-dense food one that is low in calories but high in vitamins, minerals and fiber.  It is delicious by itself or as the base for many other recipes since it can replace flour based spaghetti while being so healthful. Keep your eyes out for my future recipes using this versatile vegetable as a base ingredient.

Low sodium roasted spaghetti squash
Low sodium roasted spaghetti squash

PREPARING THE SPAGHETTI SQUASH

There are many ways to cook low sodium spaghetti squash but this is my preferred method. It’s quick and easy and produces a delicious repeatable result.  

Here’s my easy method for how to cut and prepare low sodium spaghetti squash –

In any of the following steps a kitchen hand towel is useful to hold the squash in position.

1. Using a short, sharp knife, stab 6-8 slits like a dotted line along the length of the squash where you will slice the squash in half.

2. Then microwave the squash with the slits up for about 4 minutes; and let cool slightly.

3. The squash should now be able to be more easily cut with a much lower resistance. Place squash on cutting board and slice about ½” off the stem and bottom, then slice in half along the dotted line of slits.

4. Scoop out the stingy seeds in the center and lightly brush with olive oil and sprinkle with Za’atar spice or pepper.

5. Place squash cut side down on a metal baking pan with rim and bake between 40-60 minutes at 400°F in the oven, or until easily pierced.

6. Cut pieces again in half for serving size portions. (You will now have 4 slices of squash) You can take a fork and twist and fluff the “meat” into spaghetti like appearance before serving or at the dinner table.

SERVING IDEAS

Spaghetti squash is a good healthy replacement for pasta. You can pair with many other flavors like tomatoes and tomato sauce, Parmesan or other low sodium cheeses, garlic, onions, and balsamic vinegar or anything pasta like.

Spaghetti squash straight from oven
Spaghetti squash straight from oven
Golden crisped spaghetti squash

Low Sodium Spaghetti Squash

Golden Low Sodium Spaghetti Squash is so delicious, healthy
and adaptable. You can enjoy it as a simple side dish, or as a spaghetti
replacement for any meal.






0 from 0 votes
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Course Side Dish
Cuisine American
Servings 4
Calories 74 kcal

Ingredients
  

  • 1 spaghetti squash
  • 2 teaspoons extra-virgin olive oil
  • Sprinkle with za’atar spice or pepper

Instructions
 

  • Preheat oven to 400 degrees Fahrenheit and have a metal baking sheet with rim ready.
  • Using a short, sharp knife, stab 6-8 slits like a dotted line along the length of the squash where you will slice the squash in half.
  • Then microwave the squash with the slits up for about 4 minutes; and let cool slightly.
  • The squash should now be able to be more easily cut with a much lower resistance. Place squash on cutting board and slice about ½” of the stem and bottom off then slice along the dotted line of slits in half.
  • Scoop out the stingy seeds in the center and lightly brush with olive oil and sprinkle with Za’atar spice or pepper.
  • Place squash cut side down on a cookie pan and bake between 40-60 minutes at 400°F in the oven, or until easily pierced.
  • Cut pieces again in half for serving size portions. (You will now have 4 slices of squash. You can take a fork and twist and fluff the “meat” into spaghetti like appearance before serving or at the dinner table.

Notes

Store spaghetti squash in the refrigerator, covered container, for up to 5 days.

Nutrition

Calories: 74kcal
Did you make this recipe?Leave a rating and let me know how it was!

Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctors or nutritionist’s advice.

Low sodium spaghetti squash on plate over chicken
Low sodium spaghetti squash on plate over chicken

As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your low sodium spaghetti squash. And please leave a comment or rating and share any tips you might have.

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