Creamy Avocado Spaghetti Squash Pasta + How To Roast Spaghetti Squash

by Angela (Oh She Glows) on September 28, 2012

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Somehow, I managed to live the first 25-26 years of my life before trying spaghetti squash. Actually, I could add many, many foods to that list. When I first came across spaghetti squash, I didn’t quite know what to think of it. Stringy strands of squash? How the heck do I get that to work? It seems weird. Naturally, this only made me want to try it more!

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Well, it is a bit weird when you think about it, but it’s also now one of my favourite foods. I could add many things to that list too.

Similar to my beloved zucchini noodles, spaghetti squash makes a light, fiberiffic base for pasta sauce, pesto, chili, stews, and even my creamy avocado pasta sauce. It’s also a great way to up your veggie intake without even realizing it. I can easily pound back an entire squash all on my own. [Did I just say “pound back” and “squash” in the same sentence? Speaking of weird…]

This big squash (photographed) hails from Aylmer, Ontario – a hefty 5 pounder!

If you’ve ever been intimidated by preparing and roasting a spaghetti squash like I have, I hope these step-by-step photos are helpful.

Note: If you really, really don’t want to slice the squash in half, rest assured you can roast squash whole (just pierce it with a few knife cuts first). I prefer to slice it in half for a couple reasons: 1) I season the squash before roasting and the flavour infuses as it roasts, and 2) It cooks in a fraction of the time – often ~20 minutes faster compared to roasting it whole. However, roasting it whole is a nice option if you have a really big squash and a dull knife!

How I Roast Spaghetti Squash:

1. Preheat the oven to 375F. If your squash is quite large, start by slicing off the stem. This makes it easier to slice through and also gives you a flat base to work with. You can do this on a cutting board or an old tea towel.

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2. Place squash flat end down. With a [recently sharpened] chef’s knife, slice down the middle lengthwise. I like to use a “rocking” motion to cut through. This big squash was challenging, but a slow and steady pace eventually won the race…or something like that.

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3. With a metal ice cream scoop (my Zyliss scoop works amazing for this!) or spoon, scoop out the seeds & guts. Set aside seeds if you plan to roast them later. And you will, right?

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4. Brush halves with a tiny amount of olive oil (I used maybe 1/2 tsp oil on each). Sprinkle with Herbamare (or sea salt) and freshly ground black pepper. Place on a baking sheet lined with parchment paper, cut side down. The salt & pepper you just sprinkled on will stick to the oil.

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5. Roast at 375F for around 35-45 minutes, or until you can easily scrape strands away from the squash. The outer yellow skin will also deepen in colour. Baking time will vary depending on the size. My 5-pound squash took 40 minutes.

6. Remove from oven and flip each half. At this point, feel free to use the fork to see if the strands easily come off. If it’s ready, cool for about 5-10 minutes and then grab the fork and scrape the squash flesh over and over. You’ll be left with a bunch of spaghetti-like strands! Season again and serve immediately – in the shell if you wish.

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My 5 pound squash made just over 4 cups of “spaghetti” strands – the perfect amount for Eric and I to share.

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Something as simple as salt, pepper, marinara, dried basil, and garlic powder is a fantastic combo. I could eat this every. single. day.

I also love to serve homemade chili or stew on top.

Or in this case, creamy avocado sauce. 

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For this recipe, I played around with my creamy avocado pasta sauce. It was so good I had to share the results. To email, print, or text this recipe, click here.

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We enjoyed the roasted squash seeds while watching some great fall tv! Anyone catch The Mindy Project this week? I’m pretty much obsessed with it after 1 show. Also, glad to have Up All Night back on – another show I never miss.

To my surprise, the seeds taste just like sugar pumpkin seeds. yum!

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What’s your favourite way to enjoy spaghetti squash?

What are your must-see fall tv shows?

Let's get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+

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{ 28 comments… read them below or add one }

Page 3 of 3«123
Katie October 26, 2012 at 3:19 pm

I’m late to the game and haven’t read all 100 comments, so I don’t know if anyone mentioned this yet, but if you cut the squash in half horizontally rather than vertically, the spaghetti pieces are much longer. I know some people complain about spaghetti squash pieces being too short to twirl and whatnot, so that’s an easy fix! It also makes a cute serving dish in itself.


Sue December 5, 2012 at 11:21 am

I made this recipe last night. I was amazing!! So light and fresh with tons of flavor. I feel so good after I eat it! I’ve just found your website and really enjoying exploring it and trying your recipes!!! Thank you :)


Linda T January 12, 2013 at 11:03 am

My husband and I like to cook this on the grill. We just put a little olive oil or butter on it and sprinkle with garlic powder cook on indirect heat for about 40 minutes. It is a great sidedish with chicken or steak even fish!!!


Seren January 14, 2013 at 11:00 pm

I have yet to try this sauce with the squash, although it looks delicious and will be in the very near future, i have had it a few times with flax and whole wheat spaghetti and it’s amazing!

A tip on making the pasta ahead of time (for work lunch perhaps), make the sauce and pasta separately, store both in sealed containers and refrigerate until ready for use. Warm your pasta, add your sauce and you have a delicious home made meal ready to go. :)


ann January 22, 2013 at 11:44 am

Another winner from Angela! My 15-yr-old loved this. An easy, healthy, vegan meal.


Jenny January 28, 2013 at 3:09 pm

This was the first time EVER my spaghetti squash turned out PERFECT!!! The avocado sauce was super yum too! Thanks :)


Ann February 2, 2013 at 4:52 pm

ok, I never comment on blogs, but I just have to be effusive and wax poetic about your recipes! I have been vegetarian for a few months now and it’s going well, but trying to slowly transition towards less and less animal based recipes. I discovered your blog a few weeks back and I am in love! I just made this spaghetti squash with avocado sauce and I am devouring it with a big smile. Thank you for changing the way I see food!


Angela (Oh She Glows) February 3, 2013 at 6:06 pm

Thank you Ann, that is the best compliment I could ever receive. I hope you enjoy many more recipes to come!


george tilton February 12, 2013 at 3:15 pm

although I like your site and have used several of your recipes, I no longer youe them because of the difficulty in priting them out. Case in point was recipe for spaghetti squash. I tried to print it out 3 times but was only able to print page 1; the rest was advertisements. To use the recipe I have to go to the computer which is very inconvient. Oh, yes I clicked the button that asked if I wanted to print the recipe–still unable to print out. Sorry, but just not worth it.


Angela (Oh She Glows) February 13, 2013 at 9:06 am

Hi George, Did you say there are ads printing out on the recipes? That is strange. I just did a couple tests and that didn’t happen to me. Recipage just added an ad to their pages but it shouldn’t be printing out. If you continue to experience problems, please contact the recipage team at recipage[at]gmail[dot]com Thanks!


Emily February 19, 2013 at 5:01 pm

Is cooked spaghetti squash supposed to be crunchy when ready. I have cooked mine for about 50min scooped out all the stringy goodness. But it is still crunchy.


Tina February 27, 2013 at 6:30 pm My husband and I are doing a cleanse and this recip has been my saviour! Seriously, the avocado sauce is fantastic and I was absolutely in awe of the squash lol. Thanks for sharing such a yummy meal:)


Skylar March 26, 2013 at 12:32 am

Holy S***. I made this sauce and topped it over steamed broccoli, whole wheat pasta and pan seared red snapper….It was so easy, so quick, and probably one of the best things I have ever had. Ever. ever. thank you thank you thank you!! Can’t believe i haven’t thought of this myself. Loved it!!! Sharing with all my friends.


Angela (Oh She Glows) March 26, 2013 at 4:06 pm

I’m so happy to hear that Skylar!


Kelly Sepich April 3, 2013 at 4:58 pm


My name is Kelly Sepich and I am the online marketing coordinator for Bauman College. We have written a delicious spaghetti for our Spring catalog and are in need of a beautiful photo. I stumbled across your blog and am in love with your spaghetti squash pictures. When you have a moment, would you let me know if we could use your pictures with of course credit to your and a link back to your website?

I look forward to hearing from you.

Thank you,



Emily April 4, 2013 at 5:33 pm

I confess: I don’t eat very healthily. At all. I’m officially working on it. Homemade kale chips instead of potato chips, more water, less coffee. But I was still very skeptical when it came to the avocado pasta sauce. I was wrong. So, so wrong. Ah-mazing! Debating-licking-the-blade-of-the-food-processor-so-it-doesn’t-go-to-waste amazing! I spiralized some zucchini for my pasta because I’m big on twirling and topped it with a dollop of this garlic-y, decadent goodness. Holy cow! I never thought I could be vegan, but by degrees you’re changing my mind.


Danielle May 21, 2013 at 6:03 pm

Wait…is the vegetable I.e. the squash itself actuslly called spaghetti squash or is it just a regular squash plant thing?


Lisa October 16, 2013 at 3:28 pm

The link above won’t seem to allow me to open the page for the creamy avocado sauce that you played around with for this recipe. Couple you email?
Thanks a million for all your delicious recipes!


Angela (Oh She Glows) October 18, 2013 at 6:18 am

Hi Lisa, It should be working now, sorry about that! Recipage had some issues last week.


Anna Lind November 16, 2013 at 5:56 am

Hi Angela,
It might be a stupid question, but is the spaghetti squash a certain kind of squash, or can it be in squash prepared as above? It might be called something else here in Denmark, so I’m not sure what to buy! :)


Shonna January 13, 2014 at 1:38 pm

If I wanted a thicker noodle, can I noodle the squash first through a spiralizer, then roast the noodles?


Anna April 30, 2014 at 8:09 pm

Ahhh I can’t wait to try it for the first time! I have 3 vines growing in my garden. The first spaghetti squash I will eat will be grown by me :) From what I’ve read I will have around 15 of them from 3 plants!
Thank you for the tutorial :)


Allison Dale July 31, 2014 at 12:53 pm

LOVED this recipe. only thing i changed was adding a tablespoon of agave nectar and a tablespoon of vegenaise to the avocado sauce (mostly because i added too much garlic, but the vegenaise and agave really popped the flavor) and topped it with roasted sesame seeds. Ill be cooking a lot more squash now!


evette legge January 3, 2015 at 1:55 pm

I heard you can boil it for a hour tried it not a fan too course I have baked other butternut and other ones I will have to try baking one


AR Fan April 23, 2015 at 3:48 pm

This creamy avocado sauce is a top notch recipe! You can’t imagine how delicious it is unless you make it. We roasted the spaghetti squash per directions and topped it with Muir Glen portabello mushroom sauce one night. We enjoyed every bite and, the interesting thing is, neither of us have ever liked spaghetti squash; so roasting this way changed all of that! Tonight dinner is: spaghetti squash with the creamy avocado sauce above. I know my husband is going to thank me and “you”, Angela for a special and tasty dinner! :)


Terri March 18, 2016 at 7:12 am

I made this last night and it was easy and delis – a big hit!! Thank you for another great recipe.


Mike December 19, 2016 at 4:08 am

Delicious, really a big big hit :)



Angela Liddon December 19, 2016 at 10:15 am

So glad to hear it, Mike! :)


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