This spaghetti squash recipe is cheesy and earthy, almost like a creamy mushroom risotto! It’s an easy low-carb meal to serve on a busy weeknight that’s full of flavor but won’t weigh you down.
This spaghetti squash recipe is savory, cozy, and very simple to make. I like to think of it as Italian-style because of the salty and umami taste of parmesan cheese and earthiness of mushrooms. Tender strands of spaghetti squash are tossed with sautéed mushrooms, garlic, and herbs, creating a comforting dish that’s both kid friendly and perfect for vegetarians.
Spaghetti squash is commonly used in place of traditional pasta, like in this spaghetti squash alfredo recipe, because it’s lower in calories and carbohydrates and contains dietary fiber. When paired with vegetables like mushrooms and cooked with olive oil, it creates a dish that feels satisfying while still being relatively light. Rather than relying on heavy sauces, this recipe gets its flavor from sauteed mushrooms, garlic, and herbs, which helps keep the dish light and balanced.
If you like Italian flavors, add this spaghetti squash shrimp scampi recipe to your must-try list.
Why This Spaghetti Squash Recipe Works
- Uses simple, easy-to-find ingredients
- Naturally gluten-free and vegetarian
- Savory and comforting without the use of rich sauces
- Easy to customize with proteins or extra vegetables
Table of contents
Ingredients Needed
Scroll down to the recipe card for the full recipe.
- Spaghetti squash: Look for a spaghetti squash that’s bright yellow, and with a skin firm enough that you can’t push your fingernail through it (if you can it means that the squash is still too young to eat). The skin should not have any bruises or damage either, otherwise it’s a sign that’s it’s over-ripe.
- Olive oil: Olive oil is needed to cook the mushrooms. I like the fruitiness of olive oil but feel free to use another type of oil with a high smoke point such as avocado oil or grapeseed oil.
- Mushrooms: Any type of mushrooms can technically be used for this recipe. Button mushrooms are easy to find and affordable, but other types like maitake mushrooms and oysters mushrooms are excellent options because they too, caramelize well.
- Garlic: A little garlic is used to flavor the olive oil and give the dish a slight floral element.
- Thyme: I recommend using fresh thyme over dried thyme because of its strong herbaceous aroma.
- Parmesan cheese: I highly recommend using freshly grated parmesan cheese over pre-shredded. That’s because you will get better quality, better texture, and better tasting parmesan cheese. If you can, buy the blocks that have been freshly cut from a wheel. Those are the best by far!
- Parsley: I prefer the texture of Italian parsley (also called flat leaf parsley), but curly parsley also works.
Kitchen Equipment Needed
- Sharp chef’s knife: Necessary to slice the spaghetti squash in half. The skin can be very tough to cut through so make sure your chef’s knife has been sharpened.
- Microwave safe plate: This is a quick recipe so we are using a microwave instead of the oven to cook the spaghetti squash.
- Deep skillet: A deep skillet can be used just like a wok. It’s better for cooking food that need to be tossed and mixed, like in this recipe.
How to Make Spaghetti Squash with Mushrooms
- Cut the squash in half, lengthwise, and scrape the seeds with a spoon.
- Cover a plate or a microwave safe container with a damp paper towel and place the spaghetti squash cut side down (skin facing up) on top. Microwave on high for 10 minutes.
- Saute the mushrooms with the olive oil, garlic, and thyme, until they are a deep golden brown color. Set them aside in a bowl.
- When the spaghetti squash has cooled down, shred the flesh into strings, using a fork.
- Place a deep skillet on the stove and turn the heat to medium high. When the skillet is hot, add the spaghetti squash and mushrooms and saute for 1 minute.
- Add the parmesan cheese and fold it into the mixture.
- Turn the heat off and serve the squash topped with fresh parsley.
Recipe Tips & Variation
Remove as much moisture as you can. Since spaghetti squash can be very high in water, gently dab the strands with paper towel once you are done shredding it. This helps the squash from getting soggy once it’s added to the skillet.
To get beautiful long strands, scrape the flesh all the way to the skin very gently, to avoid breaking them.
- Protein boost: Top with grilled chicken, shrimp, or crispy tofu, to turn it into a main.
- Vegan: Use a dairy-free Parmesan cheese or nutritional yeast. Or for a recipe with Asian flavors, try this yakisoba-style spaghetti squash.
- Veggie loaded: Toss in spinach, kale, or bell peppers.
- Tomato forward: Top with marinara sauce.
- Autumn twist: Finish with toasted walnuts or pine nuts for crunch.
- French twist: Use Gruyère cheese instead of parmesan cheese.
- Mexican Style: Top with black beans, avocado, and lime. Or try my Mexican spaghetti squash casserole with avocado salsa.
- More aromatic: Use other herbs like rosemary, basil, and oregano to play with the aromatics of this dish.
Storage
Keep the leftovers in an airtight storage container and refrigerate for up to 3 days.
Unfortunately this recipe cannot be frozen as the quality of the spaghetti squash will deteriorate and get watery and mushy.
How to Serve Spaghetti Squash
Spaghetti squash is extremely versatile and pairs well with just about any flavor combination. You can even use spaghetti squash to make savory croquettes, finished with a simple lemon sauce. Depending on the seasoning, they can accompany a comforting meal made for the holiday season, or a table full of light and summery dishes.
Personally, I find that it marries beautifully with other Mediterranean dishes like this hearty Tuscan soup, ribollita, or a colorful vegetable ricotta pie. Or, it can be served on its own with a baguette on the side.
Savory Spaghetti Squash with Mushrooms
Cheesy, earthy, and savory, this spaghetti squash with mushrooms recipes is a comforting dish that’s perfect for kids and adults.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main
- Method: Microwave
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 pounds spaghetti squash
- 2 tablespoons extra virgin olive oil
- 2 cups button mushrooms, chopped bite size
- 2 cloves garlic, minced
- 1 tablespoons fresh thyme
- 1/4 cup freshly grated parmesan cheese
- Handful of flat leaf parsley, finely chopped
- Salt and pepper, to taste
Instructions
- Prep the spaghetti squash. Wash the spaghetti squash under water and dry it. Slice it in half, lengthwise, and remove the seeds with a spoon.
- Microwave the spaghetti squash. Place the spaghetti squash halves on a microwave safe plate or other microwave safe container, cut side down (skin facing up). Cover with a damp cloth or a couple of paper towels. Microwave on high for 10 minutes.
- Cook the mushrooms. In a deep skillet over medium high heat, add the olive oil, garlic, and thyme. When the garlic becomes fragrant – after 1 minute or so – add the mushrooms. Stir fry the mushrooms until they are caramelized (a golden brown color) – about 7 to 8 minutes. Turn off the heat and set aside.
- Shred the flesh. Take the spaghetti squash out of the microwave and shred the flesh with a fork. If the squash is still hard, microwave for an additional 2 to 3 minutes, until the flesh is tender.
- Put everything together in a skillet. Place a large skillet over medium high heat and let it warm up. When the skillet is hot, add the spaghetti squash and mushrooms and cook for 1 minute. Add the parmesan cheese and fold the ingredients a few times to combine everything.
- Garnish and serve. Turn the heat off and transfer the dish to a serving plate. Top with parsley and season with salt and pepper if needed.
Notes
Store the leftovers in an airtight storage container and refrigerate for up to 3 days.
Nutrition
- Serving Size: 4
- Calories: 170
- Sugar: 8.6g
- Sodium: 147.9mg
- Fat: 9.8g
- Saturated Fat: 2.2g
- Unsaturated Fat: 1.4g
- Trans Fat: 0g
- Carbohydrates: 19.4g
- Fiber: 3.9g
- Protein: 4.6g
- Cholesterol: 3.6mg
Frequently Asked Question
Yes you can! Place the spaghetti squash, whole (no need to slice it in half), on a baking tray and pierce the skin several times with a sharp knife. Roast it at 375ºF for about 1 hour, or until the skin can easily be sliced through with a knife.
Yes, this recipe is 100% gluten-free!
Of course! Brands like Violife and Follow Your Heart offer dairy-free vegan parmesan options that are pretty amazing!
I love this recipe! Am always looking for new ideas to keep things lively. this is a keeper. What makes your blog stand out from others , for me at least, is the added facts about what each ingredient does for your body. Nice touch! Am subscribing. Thanks!
DELICIOUS! Saved time by cooking the squash in the IP, high pressure for 28 minutes (3.75#). Quick Release. Added asparagus tops (based on another recommendation). So good! Roasted veggies are yummy, but sometimes it’s nice to have something different – this was very flavorful and easy to make.
Wonderful Tara! 🙂
Delicious. I added asparagus and is so so good. Thanks!
I’m always looking for something good for me to eat that does not contain gluten and this was just what I needed,thank you for sharing.
That spaghetti squash looks absolutely fantastic. Beautiful photos, too. I look forward to trying this.
Looks yummy. Does this contain any saturated fat? I need to calculate WW points and saturated fat is a requirement. Thanks! Looking forward to trying this!
Hi Lindsay, there’s around 2.2grams of saturated fat. You can greatly lower that number buy omitting the parmesan cheese. I hope this helps and happy cooking! 🙂
Is a one cup serving size 170 calories?
Hi Charo! I would say that it’s about a cup, more or less 🙂
I absolutely love this recipe! It is the first spaghetti squash recipe I’ve ever tried and I like it so much I am afraid to try any others. I make it frequently since it is so simple and light, but sometimes I add ingredients such as spinach, onion or cherry tomatoes to give a little variety.
That’s great Ansley, I’m so happy you love this recipe! Thank you for sharing! 🙂
This is delicious. I added sauteed chicken breast. Will make again.
This was great! I actually cook my spaghetti squash in the slow cooker – living in AZ, I’m loathe to turn on my oven except on the coldest of days. Crockpot to the rescue! I pierce the squash a couple times and toss it in whole. Low for 5-6 hours, high for 3-4. (OR, slice in half and put it in cut-side down, but I only do that when I’m cooking it with spaghetti sauce)
I did crumble and cook a couple Italian sausages (for the protein #completemeal), set them aside, and cooked the garlic and thyme in the leftover fat. Added a splash of white wine to deglaze the pan (because wine) before adding the mushrooms.
Thanks for great recipe!!
Thank you for sharing your tips on how to cook spaghetti squash in a slow cooker Becca! I’ll give it a try 🙂
Wow! This spaghetti squash healthy recipe is incredible! I’m seriously so inspired right now. I need to add 2 tomatoes to recipe and it would be perfect. Thx for sharing Caroline!
Made this last night and eating the leftovers as i type. UhhhMAZING…flavor was on point. I sauteed some shrimp as the mushrooms were finishing up. Never used fresh thyme either. I will be from now on! Loved it…thank you!!
Cooking over even medium-high heat burned everything within two minutes.. I had to start over and cook over medium-low. I’m used to having to adjust somewhat for gas and stainless steel pans, but this was REALLY a lot… so some may need to adjust the high heat when cooking the mushrooms… It was great though!
I made this vegan by using vegan parmesan and the recipe turned out great! I added some more olive oil & Bragg’s during the final heat. Will mos def make this again. Thank u!!
I poked holes in my spaghetti squash and microwaved for about 7 minutes before baking mine for 35 minutes at 375. I brushed with oil and salt and peppered it and baked it face down. I liked how it got brown on the edges. Served it with Low Carb Chicken Parmesan and my husband really liked the spaghetti substitute. I’m getting used to the flavor and can’t wait to try this muschroom recipe tonight with the leftovers! Thanks!
Want to try this. Sounds yummy. What kind of cheese could be used as substitute for Parmesan?. My husband doesn’t care for it.
Hi Leola, I think any type of hard or semi hard cheese will be good. Cheddar, Gruyere, Monterey Jack, Pecorino would be my top picks.
I am making this right now, and it smells delicious. I can’t wait to try it, but I am curious if anyone else thinks it’s a little dangerous to cook a squash whole, without piercing it, in the oven, and then check for doneness by piercing it with a knife after it’s cooked? It nearly exploded in my face when I checked for doneness – let out a loud pop like a balloon and spattered a little. In any case, thank you for a great recipe, though I might pierce it before cooking next time.
Thank you Jennifer for sharing your tip! I didn’t have any issues with baking mine that way but have since switched to microwaving since it’s faster. I will add it to the recipe to ensure no one suffers from a squash explosion in the kitchen!
I’ve used portobello, baby Bella in place of button mushrooms. Yum!!
I’d suggest pricking the squash with a knife or skewer in several places before putting it in the oven. When I pierced my squash with a knife to see if it was done, it literally exploded, sending strands of squash flying all over the oven and into my face! ( I know this is a terrible analogy but I couldn’t help thinking of that scene in Alien…you know the one). Anyway, this is still a delicious recipe, just suggesting a word of warning about unexpected fireworks.
Absolutely delicious! I must admit my kids still aren’t going for the spaghetti squash but my husband and I loved it and its going into the files! I sauteed some shallots and garlic for a few minutes before adding the mushrooms. I I also added some Aidell’s chicken Gruyere garlic sausage, deglazed the pan with wine and broth for a little sauce and then threw it all together. Can’t wait to eat the leftovers. Thank you!
Thank you Erin!