Garlic Parsley Spaghetti Squash

5 55 187
Ingredients Minutes Calories
Prep Cook Servings
10 min 45 min 4
Garlic Parsley Spaghetti Squash
Health Highlights
Flavourful pasta and noodle alternative.


1 squash Spaghetti squash (cut in half; see notes)
1 tbsp Coconut oil (for frying)
3 clove(s) Garlic (minced)
1 pinch Salt (to taste)
1/2 cup Parsley, fresh


  1. Preheat oven to 375F (190C).
  2. Place the squash halves flat side down on a baking sheet and bake for 35-40 minutes. To know if it’s cooked, try inserting a knife into the skin. It should go through easily. Overcooking will caramelize the spaghetti squash.
  3. Let it cool down a bit before handling, or use oven mitts. Take a fork and scratch the spaghetti strands out. They go crosswise for the most part. If the strands don’t come apart and you get hard clumps instead, the squash isn’t cooked thoroughly. Place it in the oven for another few minutes.
  4. Heat some oil in a pan over medium heat. Fry the garlic for a minute or two, until it’s really fragrant. Add the spaghetti and the salt. Toss around constantly to avoid turning the spaghetti into mush. A minute or two before it’s cooked to your liking, add the parsley and continue to toss around.
  5. Serve with your choice of protein for a full meal. Enjoy!


Quick Tip

  • To cut the spaghetti squash, put it down on the counter, take a sharp knife, and anchor it in the middle, at a 90-degree angle (to cut lengthwise). Pull the knife down so that it is parallel with the counter/table/cutting board. Repeat on the other side. If you can’t get the knife down through the skin at the bottom, cut as much as you can, and then break the two halves apart.

Nutrition Facts

Per Portion

Calories 187
Calories from fat 55
Calories from saturated fat 30
Total Fat 6.1 g
Saturated Fat 3.4 g
Trans Fat 0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 0.4 g
Cholesterol 0
Sodium 120 mg
Potassium 540 mg
Total Carbohydrate 32 g
Dietary Fiber 5.1 g
Sugars 0.1 g
Protein 3.3 g

Dietary servings

Per Portion

Vegetables 8.6

Energy sources