Instead of picking up pasta noodles to pair with your meat sauce on spaghetti night, grab a spaghetti squash instead. It is a high-quality source of carbohydrate that is full of fiber and a very nutritious alternative to traditional pasta. It also freezes nicely – we recommend separating it and freezing it in individual portions to grab when you need a quick source of whole food carbohydrate!


Water1 cup250 mL
Spaghetti squash, medium1 each1 each


  1. Preheat oven to 400 degrees F.
  2. Pour the water into a large glass casserole dish.
  3. Cut the spaghetti squash in half lengthwise and lay each squash half with the inside facing down in the casserole dish.
  4. Place the casserole dish in the oven and bake for 45-55 minutes, until a fork can easy pierce through the squash.

Makes 4 servings (155 g /serving). 1 serving = ~ 1 cup