Why Spaghetti Squash Is the Hottest Low-Carb Food Right Now

Spaghetti squash has exploded in popularity, becoming the top-trending food searched alongside "macros" this month. And for good reason—it's a game-changer for anyone watching their carbs while still craving pasta.

Spaghetti Squash Macros: The Numbers

Per 1 cup cooked spaghetti squash (155g):

Nutrient Amount
Calories 42
Protein 1g
Carbohydrates 10g
Fiber 2.2g
Net Carbs 7.8g
Fat 0.4g
Sugar 4g

Compare to Regular Pasta (1 cup cooked):

Nutrient Spaghetti Squash Regular Pasta
Calories 42 220
Carbs 10g 43g
Fiber 2.2g 2.5g
Protein 1g 8g

That's 80% fewer calories and 75% fewer carbs!

Micronutrients in Spaghetti Squash

Beyond the macros, spaghetti squash delivers:

  • Vitamin C: 9% daily value (immune support)
  • Vitamin B6: 8% daily value (energy metabolism)
  • Manganese: 8% daily value (bone health)
  • Niacin: 6% daily value (cellular function)
  • Potassium: 5% daily value (muscle function)

Why Spaghetti Squash Fits Any Diet

Keto/Low-Carb

At only 7.8g net carbs per cup, it easily fits keto macros while satisfying pasta cravings.

Weight Loss

42 calories per cup means you can eat a huge portion for minimal caloric impact.

Vegetarian/Vegan

A whole-food, plant-based option that's naturally vegan.

Gluten-Free

Perfect pasta alternative for those avoiding gluten.

How to Cook Spaghetti Squash

Oven Method (Best Results)

  1. Preheat oven to 400F (200C)
  2. Cut squash in half lengthwise, scoop out seeds
  3. Brush with olive oil, season with salt and pepper
  4. Place cut-side down on baking sheet
  5. Roast 40-50 minutes until tender
  6. Scrape with fork to create "noodles"

Microwave Method (Fastest)

  1. Pierce whole squash several times with fork
  2. Microwave 5-7 minutes per pound
  3. Let cool, cut open, remove seeds
  4. Scrape out strands

Instant Pot Method

  1. Add 1 cup water to pot
  2. Place halved squash on trivet
  3. Pressure cook 7 minutes
  4. Quick release and scrape

High-Protein Spaghetti Squash Recipes

1. Spaghetti Squash Bolognese

Macros per serving: 320 cal | 28g protein | 18g carbs | 14g fat
  • 1 cup spaghetti squash (42 cal)
  • 4 oz ground turkey (170 cal)
  • 1/2 cup marinara (40 cal)
  • 1 oz parmesan (110 cal)

2. Garlic Shrimp Spaghetti Squash

Macros per serving: 285 cal | 32g protein | 15g carbs | 10g fat
  • 1 cup spaghetti squash (42 cal)
  • 6 oz shrimp (180 cal)
  • 1 tbsp olive oil (120 cal)
  • Garlic, lemon, parsley (minimal)

3. Buffalo Chicken Spaghetti Squash Boats

Macros per serving: 380 cal | 35g protein | 16g carbs | 18g fat
  • 1/2 medium spaghetti squash
  • 5 oz shredded chicken
  • 2 tbsp buffalo sauce
  • 1 oz blue cheese crumbles

Meal Prep Tips

Storage

  • Cooked squash keeps 5-7 days refrigerated
  • Freeze cooked strands for up to 8 months

Batch Cooking

  • Cook 2-3 squash on Sunday
  • Use throughout the week in different recipes

Avoid Sogginess

  • Don't overcook the squash
  • Drain excess moisture before serving
  • Toast under broiler for 2 minutes for better texture

Tracking Spaghetti Squash Macros Made Easy

Counting macros for home-cooked meals like spaghetti squash dishes can be tricky:

  • Different squash sizes vary in nutrition
  • Adding toppings changes the totals
  • Estimating portions is challenging
With Fitnit, just photograph your finished plate. Our AI recognizes spaghetti squash, identifies your toppings, estimates portions, and calculates accurate macros instantly.

The Bottom Line

Spaghetti squash is a macro-friendly superstar:

  • Low calorie (42 per cup)
  • Low carb (7.8g net carbs)
  • High volume (fills you up)
  • Versatile (works with any sauce)
  • Nutritious (vitamins and minerals)
Whether you're doing keto, cutting calories, or just trying to eat more vegetables, spaghetti squash deserves a spot in your rotation.

Want to effortlessly track your spaghetti squash meals?

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