Ditching Carbs? This Is the Healthy Pasta Swap You Need to Try Instead

Here’s a closer look at the different ways spaghetti squash can boost your health.

1. Has Antioxidant Potential

Spaghetti squash is packed with beneficial phytonutrients, including vitamins C and E, beta carotene (a precursor to vitamin A), folate, vitamin B12, and selenium. These essential nutrients have antioxidant-like properties. They work synergistically in the body to support the immune system, reduce inflammation, and lower the risk of various diseases.

Vitamin B12 and folate may help lower homocysteine levels, which can increase the risk of heart disease when elevated. The combination of selenium and zinc may also enhance thyroid function, while vitamin C and zinc are often used together to alleviate cold symptoms.

2. Supports Digestive Health

Spaghetti squash is a nutrient-dense functional food packed with vitamins, minerals, and phytosterols that can help reduce inflammation and support digestive health. This is valuable in managing conditions like gastroesophageal reflux disease (GERD) and other gastrointestinal issues.

For people following bland or soft diets, spaghetti squash is an excellent option as it is easily digestible and low in fat and acidity. Roasted tender or pureed squash is also ideal for people experiencing dysphagia (difficulty swallowing) or temporary swallowing difficulties from throat irritation or swelling.

3. May Improve Bladder Health

The seeds of certain pumpkin varieties (Cucurbita pepo L.) have traditionally been used to treat parasites (e.g., intestinal worms) and urinary tract infections (UTIs). The squash has antimicrobial, antioxidant, and anti-inflammatory qualities, possibly contributing to its bladder-healing potential. More clinical studies are necessary to confirm this benefit. 

4. Could Protect Against Cancer

Cucurbitacins are compounds in pumpkin species linked to various health benefits, including cancer-preventive qualities. Studies have shown that certain cucurbitacins, most notably cucurbitacin B, have been effective against breast, lung, and colon cancer cells. While further studies are necessary, these effects are promising.

5. May Aid Weight Management

Spaghetti squash is low in calories and carbohydrates, making it a great food option for weight loss. The seeds are a source of protein, essential minerals, and healthy fats. One ounce of squash seeds has 9 grams of protein and a little over 150 calories.

One cup of lightly cooked spaghetti squash flesh provides 41.8 calories and 10 grams of carbohydrates. This means you can enjoy a satisfying portion of textured spaghetti squash without excess calories.

While spaghetti squash allergies aren’t common, allergies to other Cucurbita pepo varieties, such as zucchini and pumpkin, have been documented.

Allergic symptoms may include nausea, diarrhea, pruritus (itchy skin), and oral allergy syndrome (OAS), a mild reaction characterized by swelling or itchiness of the tongue, lips, mouth, and throat. OAS may be due to specific proteins in the vegetable that are similar to those found in pollen.

Spaghetti squash may be difficult to cut in half before cooking. You can soften the gourd by roasting it in the oven at 400 degrees Fahrenheit (204 degrees Celsius) for 10 minutes or heating it in the microwave one minute at a time until soft enough to slice. Be sure to prick the skin with holes first to allow the heat to escape.

Basic Recipe

1. Preheat your oven to 400 degrees Fahrenheit (204 degrees Celsius).
2. Cut the spaghetti squash in half lengthwise, and use a spoon to remove its seeds. Prick holes in the outer skin with a fork to allow air to escape (you may already have done so when softening the gourd before cutting).
3. Place both halves flesh-side up on a lined pan and brush the flesh lightly with olive oil (or use an olive oil spray) to coat.
4. Bake flesh-side up for 30–40 minutes or until the flesh is tender enough to scrape with a fork, producing al dente (or softer) spaghetti-like strands.
5. Season as desired.

Meal Ideas

• Creamy soup: Puree cooked spaghetti squash with broth and your favorite seasonings for a comforting soup
• Pasta alternative: Use spaghetti squash as a base for your favorite pasta sauce, making it a low-carbohydrate, gluten-free dish
• Spice it up: Flavor spaghetti squash with a spice blend like za’atar (a mix of thyme, oregano, and sesame) or a garlic-herb seasoning
• Chili bowl: Flake the squash with a fork, keep it in its half shell, and scoop on your favorite chili for a hearty, satisfying meal
• Roasted seeds: Save the seeds to roast with a spritz of olive oil and salt, enjoying them just like pumpkin seeds for a crunchy snack

Spaghetti squash, a member of the pumpkin family, is a nutritious and versatile food. When cooked, its tender strands are easy to digest, making it an excellent choice for people on soft food diets. As a low-calorie, low-carbohydrate alternative to traditional pasta, it’s also ideal for weight management and low-carbohydrate or gluten-free diets.

Spaghetti squash may help boost immunity, alleviate symptoms of GERD, and protect against disease. You can enjoy it in many ways. Season with your preferred herbs for a light side, puree into a creamy soup, or top with your favorite pasta sauce for a satisfying meal. Don’t forget to save the seeds—roasting them makes for a nutritious snack.