Vegan Recipes for Spaghetti Squash

If you’ve never made spaghetti squash before, you are in for a treat! Get some delicious vegan recipes for spaghetti squash, plus prep tips to help you get started.

Spaghetti squash is an unusual winter squash. Rather than the solid flesh that you find inside pumpkin, butternut squash or other winter squash, when you crack open a spaghetti squash, you reveal strands resembling spaghetti. That texture makes spaghetti squash a perfect alternative to pasta, no spiralizer required.

Before we get to the recipes, let’s look at spaghetti squash’s nutritional content and some basics for how to get at those squashy noodles!

Spaghetti Squash Nutrition

You can serve spaghetti squash “noodles” either raw or cooked. Here’s nutritional information for both methods.

One cup of raw spaghetti squash has just 31 calories and seven grams of carbohydrates. I was surprised to learn that it has a negligible amount of fiber and also one gram of protein. That same cup provides a few vitamins and minerals, but nothing really earth-shaking.

A cup of cooked spaghetti squash is slightly higher in calories at 42 calories per serving and 10 grams of carbs. That’s because spaghetti squash—like most veggies—reduces when you cook, so you’re actually getting more of the goods per cup when you cook it. It has a good amount of fiber at 2.2 grams and delivers a gram of protein per serving. It also has slightly higher amounts of some vitamins and minerals.

Whether you serve it up raw or cooked, spaghetti squash is a wonderful winter treat but can be daunting to prep for the first time.

How to Cook Spaghetti Squash

This video does a great job showing you how to get into that big ol’ squash for cooking:

There are some important things to notice from this video. First of all, see how she always moves the knife away from her hand? That is so crucial. You don’t want the squash to give way and slice your hand! You can use this safe, simple method to get into any winter squash.

Save the seeds from your spaghetti squash! You can roast those up, just like other squash seeds, and they’re delicious.

Vegan Recipes for Spaghetti Squash

Once you open your spaghetti squash, you’re ready to cook! These are some delicious and healthy vegan spaghetti squash recipes to try.

Vegan Recipes for Spaghetti Squash

Spaghetti Squash, Baked to Perfection

This is a super simple recipe for a spaghetti squash bake. Perfect for smothering in marinara or drizzling with your favorite vegan pesto. You can bake it naked, as the recipe suggests, or brush with olive oil and sprinkle with garlic powder before baking for a deeper flavor.

Spaghetti Squash with Chipotle Alfredo

Roasted spaghetti squash topped with protein-rich, smoky, slightly-spicy alfredo sauce is a satisfying winter meal. It’s actually pretty easy to make, too! You have plenty of time to whip up the sauce while your squash is in the oven, and there’s very little active cooking time.

Protein Rich Chipotle Alfredo Spaghetti from Spabettie

Spaghetti Squash with Chickpeas and Kale

If saucy spaghetti squash doesn’t seem appealing, this is the recipe for you. Instead, you saute up some kale and chickpeas with plenty of seasoning, then toss the roasted strands right into the same pan before serving. Skip the optional cheese or use your favorite vegan cheese, and you’re ready to eat.

Spaghetti Squash Lasagna

This spaghetti squash bake is a little more unusual and looks unbelievably delicious. You roast the squash, as usual, then layer it in a baking dish with marinara and homemade almond ricotta cheese before baking again.


Shae L
Shae Lee2 months ago

Thanks for sharing

Kerri D
Kerri D2 months ago


Emma L
Emma L2 months ago

thanks for sharing

Janis K
Janis K2 months ago

Thanks for sharing.

JoanE R
Joan E R2 months ago

Great recipes. Thanks.

John W
John W2 months ago


Clare O'Beara
Clare O'Beara2 months ago


Clare O'Beara
Clare O'Beara2 months ago

don't know this one, thanks

Clare O'Beara
Clare O'Beara2 months ago

but is it tasty?

Carole R
Carole R2 months ago

Thank you for the ideas and new recipes.