Spaghetti Squash with Garlic Butter: Easy Low-Carb Pasta Alternative

If you’re looking for a light, flavorful, and low-carb pasta substitute, spaghetti squash with garlic butter is a recipe you’ll want to keep in your weekly rotation. This simple dish combines roasted spaghetti squash strands with rich, fragrant garlic butter, fresh herbs, and a sprinkle of Parmesan for a comfort food experience that’s both healthy and satisfying.

Why Spaghetti Squash is a Game-Changer

Spaghetti squash is naturally gluten-free, low in calories, and packed with vitamins, minerals, and fiber. When roasted, its flesh turns into beautiful golden strands that mimic spaghetti noodles, perfect for anyone following a low-carb, keto, or gluten-free diet. The mild flavor makes it a great base for bold seasonings like garlic, butter, and cheese.

Ingredients You’ll Need

To make this garlic butter spaghetti squash, you’ll need:

  • 1 medium spaghetti squash (about 2–3 pounds)
  • 2 tablespoons extra virgin olive oil (plus more for drizzling if needed)
  • 3 tablespoons unsalted butter (high-quality for best flavor)
  • 4 large garlic cloves, minced
  • 1/4 cup freshly grated Parmesan cheese (or more to taste)
  • 2 tablespoons fresh flat-leaf parsley, finely chopped
  • 1/2 teaspoon kosher salt (adjust to taste)
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon red pepper flakes (optional, for a hint of heat)
  • Fresh lemon wedges, for serving

Step-by-Step Instructions

  1. Roast the Squash: Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds. Brush the cut sides with olive oil, season with salt and pepper, and place cut-side down on a parchment-lined baking sheet. Roast for 35–40 minutes until tender.
  2. Prepare the Garlic Butter: While the squash bakes, melt butter in a large skillet over medium heat. Add minced garlic and sauté for 1–2 minutes until fragrant, being careful not to let it brown.
  3. Create the “Pasta” Strands: Once the squash is done, use a fork to scrape the flesh into long spaghetti-like strands.
  4. Combine & Serve: Toss the squash strands in the garlic butter until fully coated. Add Parmesan cheese, chopped parsley, and red pepper flakes (if using). Adjust seasoning and serve warm with fresh lemon wedges for brightness.

Tips for Perfect Garlic Butter Spaghetti Squash

  • For extra flavor: Roast the squash with a sprinkle of Italian seasoning or smoked paprika.
  • Make it a main dish: Add sautéed shrimp, grilled chicken, or roasted vegetables.
  • Meal prep friendly: Roast the squash in advance and store the strands in an airtight container for up to 4 days. Reheat with garlic butter when ready to serve.

Nutrition Benefits

One serving of this dish has around 185 calories, making it a light yet satisfying option. It’s also high in vitamin C, vitamin B6, and manganese, while being naturally gluten-free.

This spaghetti squash with garlic butter is proof that healthy recipes can be every bit as comforting as classic pasta dishes. It’s quick to prepare, versatile, and absolutely bursting with flavor. Whether you serve it as a main course or a side dish, it’s bound to become a household favorite.

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