How do I cook spaghetti squash?

Bake or microwave until tender, then scrape out the flesh with a fork.

Can I add protein to this dish?

Yes, grilled chicken or tofu works well with this primavera dish.

Yes, spaghetti squash is naturally gluten-free.

Pasta

A low-calorie pasta alternative made from spaghetti squash and loaded with fresh vegetables.

Per 100 g

45 kcal

1 cup cooked

70 kcal

(155 g)

Protein	Carbs	Fat
1 g / 100g	10 g / 100g	0.4 g / 100g

Where the calories come from

Protein 8% · Carbs 84% · Fat 8%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 cup cooked (155 g, 70 kcal) is 4% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 cup cooked takes about 17 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Spaghetti Squash Primavera is number 1 of 6 by calories per 100 g, lowest first. The similar foods average 238 kcal per 100 g.

Food	kcal / 100 g	Protein / 100 g
Spaghetti Squash Primavera	45	1 g
Roasted Garlic and Herb Pasta	150	5 g
Garlic Mushroom Pasta	210	6 g
Creamy Pesto Pasta	220	8 g
Thai Green Curry Pasta	290	8 g
Spinach Artichoke Pasta	320	9 g

Nutrition data updated June 12, 2026.

9/10

A great way to enjoy a pasta-like dish without the extra carbs.

How do I cook spaghetti squash?: Bake or microwave until tender, then scrape out the flesh with a fork.
Can I add protein to this dish?: Yes, grilled chicken or tofu works well with this primavera dish.
Is this dish gluten-free?: Yes, spaghetti squash is naturally gluten-free.

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