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Healthy Keto Spaghetti Squash! [With Video]

Healthy Keto Spaghetti Squash! [With Video]

Low carb and high fats are the essentials for a successful keto diet. But does this mean you have to go without pasta? 

Absolutely not!

This healthy keto spaghetti squash recipe is a healthy alternative to pasta that's just as good, if not better, as it is low carb, low calorie, and just all round delicious!

This is a great healthy swap for anyone following a keto diet. 

There are also a number of great health benefits to spaghetti squash below -- more great reasons to make this tasty healthy keto dinner asap!

Let's get started!

Healthy Spaghetti Squash Recipe

Here's how to make this delicious, keto-friendly spaghetti squash.


  • 1 small spaghetti squash (about 4-5 pounds)
  • 3 tablespoons butter or light butter
  • 1 tablespoon garlic minced
  • Salt and pepper, to taste


  1. Preheat oven to 375 degrees.
  2. Pierce squash a few times with sharp knife (to let steam escape). Place squash on a baking pan lined with foil.
  3. Bake spaghetti squash for about 50 minutes, or until a sharp knife pierces easily through skin. Let squash cool for 10 minutes.
  4. Once cooked, cut squash in half, lengthwise. Use a fork to remove and discard seeds.
  5. Continue using a fork to scrape squash to get long strands. If the squash seems difficult to scrape, return squash to bake for an additional 10 minutes.
  6. Place spaghetti squash strands in a strainer to drain excess moisture. Thoroughly blot dry with paper towels, removing as much moisture as possible.
  7. Heat a large, nonstick pan with butter and garlic, over medium-low heat.
  8. Heat for about 1 minute. Add spaghetti squash strands. Toss well. Sprinkle in a little salt and pepper.
  9. Continue to toss and cook until thoroughly heated. The spaghetti squash should have a slight crunch. Top with marinara sauce or serve plain with grated parmesan cheese.
  10. Makes 4 servings about 1 cup each.

If you find it easier to watch, here’s a video on how to make this healthy keto spaghetti squash:

How Healthy is Spaghetti Squash?

Besides being low-calorie and low-carb, spaghetti squash has loads of other healthy benefits as well.

Spaghetti Squash is Packed with Vitamins & Minerals

Spaghetti squash delivers potent amounts of fiber and vitamins C and A to your body, which can all support muscle-growth. It's also rich in B vitamins riboflavin, niacin, and thiamin. These vitamins help to promote optimal cellular function in the body.

Healthy Spaghetti Squash Recipe

Potassium, a mineral that maintains proper muscle and nerve function. This is also present in spaghetti squash, making it helpful for bodybuilding guys and gals.

Great Source of Fiber

The American Heart Association says consuming fiber on a regular basis improves health by reducing the risk of cardiovascular disease and lowering cholesterol. Spaghetti squash contains a fair amount of fiber, with 2.2 g, or 9 percent of the RDI, per 1-cup serving. Fiber may also help in weight reduction as it makes you feel fuller longer.

Omega 3 + Omega 6 Fats

Another reason to consume spaghetti squash is for its omega-3 and omega-6 fats content. Omega 3 fats are associated with the prevention of inflammation, which may cause heart disease, arthritis, and certain types of cancer. Omega 6 fats are also linked to proper brain function. It is critical to maintain the ideal 1:1 ratio of these fats to help keep you sharp for exercising.

Healthy Spaghetti Squash for All!

This healthy spaghetti squash recipe is a great alternative to a well-known Italian favorite. If you love pasta and on a ketogenic diet, now you don’t have to choose between the two of them.

  • Check out more delicious healthy recipes here.

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How'd you go with your healthy spaghetti squash? Let me know in the comments!

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