Spaghetti Squash (Microwave Cooked)

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 fibre 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. Pour the water into a large glass casserole dish.
  2. Cut the spaghetti squash in half lengthwise and lay each squash half with the inside facing down in the casserole dish.
  3. Place the casserole dish in the microwave and cook for 20-25 minutes, until a fork can easily pierce through the squash halves.

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