Best Low Carb Spaghetti Squash Recipe Collection - Beauty and the Foodie (2024)

FAQs

Can you eat spaghetti squash on a keto diet? ›

Our true winner is the famously low-carb spaghetti squash, with has just under 8 net carbohydrates per cup. In summary, you shouldn't make any winter squash a regular occurance on your keto-menu, but every so often it's an ingredient you can enjoy while still staying on track.

One cup (155 grams) of cooked spaghetti squash contains 42 calories. That's only 18% of the 239 calories in 1 cup (151 grams) of cooked spaghetti ( 1 , 8 ). It's also a low carb alternative to pasta, containing only 10 grams of carbs in 1 cup.

The health benefits of spaghetti squash

Like other members of the squash family, the spaghetti squash is high in vitamins and nutritional value. “You're getting tons of vitamin C, vitamin B6, betacarotene and fiber,” Czerwony says. It also has antioxidants, which Czerwony notes are especially helpful for other reasons.

For example, like all non-starchy vegetables, spaghetti squash is low in carbohydrates, making it a particularly good choice for people concerned about their blood sugar levels (more details below). Spaghetti squash also contains some essential vitamins, minerals, fiber and disease-fighting antioxidants.

That's a long time, but it would be a mistake to use spaghetti squash once it's started going bad. Some small unsavory spots can be cut away, but you'll want to toss the squash if it feels mushy, soft, or hollow.

No, spaghetti squash does not spike insulin levels. It is a low-carbohydrate vegetable that is high in fiber and water content, which helps to slow down the absorption of glucose into the bloodstream and prevent spikes in insulin levels.

Carbs. A cup of cooked spaghetti squash has 10 grams of carbohydrates with just over 2 grams of fiber. In comparison, a cup of butternut squash has 21.5 grams of carbs and 6.6 grams of fiber;2 a cup of cooked spaghetti noodles has 43 grams of carbs and 2.5 grams of fiber.

Spaghetti contains on average about 200 calories and 42 grams of carbohydrates per serving (2 ounces). However, spaghetti squash contains only 70 calories and around 17 carbohydrates per serving. A serving of spaghetti squash is about 4 ounces, and one spaghetti squash serves four people.

A cup of spaghetti squash has 7 grams total carbs or 5 grams net carbs. Is spaghetti squash keto? Yes. At 5 grams of net carbs per cup, spaghetti squash is a low-carb, keto-friendly carb choice compared to spaghetti, which has 45 grams of carbs per cup.

While spaghetti squash can be a good option for anyone to consider, it's a great choice if your meal plans and diet if you're trying to “cut carbs” or lower your carbohydrate counts to lose weight or manage your blood sugar levels because you have diabetes or are at risk of developing diabetes.

Which squash is keto friendly? ›

What squashes are keto-friendly? Summer squash is the kind of squash that is considered to be keto-friendly. Spaghetti squash and pumpkin can also be enjoyed in moderation.

While some squash varieties are lower in carbohydrates than others, all squash is considered low-carb. Butternut squash, for example, has a higher number of total carbs than yellow squash and other summer squash. This just means that you should consume smaller servings of butternut squash on keto.