Keto Spaghetti Squash

This Keto spaghetti squash recipe is the perfect low-carb alternative to pasta. Veggie “noodles” are coated in a butter garlic sauce and topped with fresh herbs, cheese, and toasted pine nuts!

Enjoy it as a simple weeknight dinner or serve it with another dish as a side.

Some nights, especially when the weather gets colder, nothing sounds better than a big bowl of pasta. Unfortunately, it’s often quite heavy and can leave you feeling uncomfortable and bloated. 

Enter the not-so-secret solution — veggie noodles! Zucchini is a more common choice, but don’t overlook the humble spaghetti squash. I mean, it’s right there in the name! Plus, it’s a wonderful option for gluten-free or low-carb diets.

The best part about this recipe? It’s so easy!! Since baking the squash is mostly hands-off, you’ll be able to toast the pine nuts and start the sauce. Once you have your “noodles,” this dish comes together in about 15 minutes.

Key Ingredients

• Spaghetti squash - The star of the show! Choose one that has a golden or deep yellow color and feels heavier than it looks. There shouldn’t be any cracks or spots along the surface, and it should be firm to the touch.
  
• Butter and oil - We’re using both for extra flavor.
  
• Garlic - Either minced or pressed is fine, just use fresh cloves for the best flavor.
  
• Pine nuts - Don’t forget to toast them! It brings out an incredible flavor and softens them just slightly for a better bite. See instructions below.
  
• Fresh herbs - It's worth it to get the fresh herbs in this case. Basil and parsley is a winning combination for this Keto spaghetti squash recipe. You can substitute dried basil and parsley, use about 2 teaspoons each but the flavor isn't as good.
  
• Parmesan - Grab a wedge and grate it by hand. I like to create thicker shreds for this dish to add another layer of texture.

The whole family loves this garlic and parmesan spaghetti squash, and a little bit of crunch from toasted pine nuts makes it absolutely scrumptious. 

How To Make Keto Spaghetti Squash

This is an overview of the instructions, be sure to see the recipe card for all the details.

1. Slice the squash in half lengthwise, remove the seeds, and place on a rimmed baking sheet cut side down. Bake at 375 until fork tender, 45-60 minutes.
   
2. Scoop out the flesh. Once the squash is cool enough to handle, using a fork or tongs, pull the 'noodles' out from the shell and set aside.
   
3. In a separate large skillet, melt the butter with olive oil over medium heat. Add the garlic and saute just until fragrant, about 30 seconds. Add the cooked spaghetti squash and toss to coat.
   
4. Remove from heat and sprinkle with toasted pine nuts and the basil and parsley. Serve immediately garnished with freshly grated parmesan cheese.
   
   

How To Toast Pine Nuts

While the spaghetti squash is cooking, you can toast the pine nuts on the stove top. This is so easy and it works for any type of nut. Toasting them brings out so much flavor and almost adds a sweetness to them.

1. Place the pine nuts in a small skillet over medium heat.
   
2. Cook, stirring occasionally until they are slightly browned and you can smell the aroma.

Immediately remove them from the pan, they will continue to cook and brown if you leave them in the skillet.

How to Chiffonade Basil

Don’t know how to chiffonade? I’ve got you covered!

1. Remove the basil leaves from the stems and stack 8-10 of similar size on top of each other.
   
2. Starting from one of the longer sides, tightly roll the leaves into a cylinder shape.
   
3. Slice across the roll to the end.
   
4. separate the ribbons with your fingers.

This is an optional step that adds a little 'wow' to your dish. If it's too much for you, just chop them however works for you, or tear them. When they are cut or torn into, it releases flavor.

Expert Tips

• If you have an electric pressure cooker, I highly recommend using that instead. Since getting one myself, I almost always cook spaghetti squash in the Instant Pot! It saves so much time, and the squash is much easier to cut when it’s soft.
  
• Easily add your favorite protein to this garlic and parmesan spaghetti squash recipe! Chicken is an easy way to round out the meal - sear a couple of boneless breasts or grab a rotisserie bird from the store. Ground turkey or shrimp would also taste great.
  
• Fresh garlic, herbs and parmesan cheese are strongly recommended for this recipe! The flavor just isn't the same with dried herbs.
  
• Use a garlic press to mince that garlic, it will save you time.

Frequently Asked Questions

Why You'll Love This Recipe

Serving Suggestions

Round out your meal with protein. Top off your "noodles" with Meatballs or chicken breast with lemon and rosemary.

This dish works fabulously as a side dish to Low Carb Meatloaf or these Spinach & Artichoke Stuffed Peppers.

Storing

• Leftover garlic and parmesan spaghetti squash can be refrigerated for up to 4 days. Store it in an airtight container.
  
• To reheat, add a little bit of oil to a skillet over medium heat. Toss the leftovers in the oil, then cook until warmed through. Stir occasionally.
  
• If it seems dry, stir in a splash of water or broth for moisture (This hasn't been an issue for me).

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📋 Recipe

Keto Spaghetti Squash with Garlic and Parmesan

This Keto spaghetti squash recipe is the perfect low carb alternative to pasta. Veggie “noodles” are coated in a butter garlic sauce and topped with fresh herbs, cheese, and toasted pine nuts!

5 from 5 votes

Print Pin Rate

Course: Main Course, Side Dish

Cuisine: American

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour 10 minutes

Servings: 6 people

Calories: 206kcal

Author: Chellie Schmitz

Cost: $8

Equipment

• ▢
  1 Rimmed baking sheet
• ▢
  1 Skillet

Cook ModePrevent your screen from going dark

Ingredients

• ▢ 1 medium size spaghetti squash
• ▢ 2 Tbs olive oil
• ▢ 2 Tbs butter
• ▢ 4 garlic cloves pressed or minced
• ▢ ½ cup pine nuts toasted
• ▢ ½ cup fresh basil leaves torn or chiffonade
• ▢ ½ cup fresh parsley chopped
• ▢ ½ parmesan cheese thickly shredded

Instructions

• Preheat oven to 375.
• Slice squash in half lengthwise, remove the seeds, place cut side down on a rimmed baking sheet.
• Bake for about 45-60 minutes, until fork tender.
• After squash is cool enough to handle, scoop out 'noodles' with a fork.
• Melt butter and olive oil in a skillet.
• Add garlic and saute until fragrant, about 30 seconds.
• Add squash noodles and toss.
• Remove from heat and add basil, parsley and toasted pine nuts.
• Serve topped with cheese and additional toasted pine nuts.

Notes

• The nutrition information is calculated through an automated generator and is not always accurate. 
• If you have an electric pressure cooker, I highly recommend using that instead of baking. It saves so much time, and the squash is much easier to cut when it’s soft.
• Fresh garlic, herbs, and parmesan cheese are highly recommended for this recipe! The flavor just isn't the same with dried herbs.
• Use a garlic press to mince that garlic, it will save you time.

Nutrition

Calories: 206kcal | Carbohydrates: 14g | Protein: 3g | Fat: 17g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 66mg | Potassium: 284mg | Fiber: 3g | Sugar: 5g | Vitamin A: 841IU | Vitamin C: 11mg | Calcium: 55mg | Iron: 2mg

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