12 Spaghetti Squash Recipes for Low Carb Meals

You want dinners that feel cozy, cut carbs, and still taste like something special. These spaghetti squash recipes for low carb meals are your new weeknight heroes. Each recipe turns tender, slightly sweet squash strands into a satisfying main or a hearty side.

Inside you'll find 12 low-carb ideas, from creamy casseroles to bright Mediterranean salads. You'll get clear ingredient lists, step-by-step instructions, and serving tips that help you plate like a pro. Pin the recipes you love and mix-and-match for weekly menus that keep carbs low and flavor high.

Whether you’re cooking for two or batch-cooking for the week, these spaghetti squash recipes for low carb meals make it easy to eat well without boring repetition. Ready to roast, fill, and savor? Let’s get cooking.

1. Spaghetti Squash with Garlic Shrimp (Low-Carb Seafood Bowl)

This shrimp-filled spaghetti squash balances garlic butter richness with bright lemon. The shrimp stay tender and slightly charred, while squash strands are silky and lightly caramelized. It makes a quick low-carb weeknight main or a date-night dish. Seafood lovers and anyone who wants a protein-forward meal will love this one. Expect vivid garlic aroma, lemon brightness, and a pop of fresh parsley.

Ingredients (Low-carb, keto-friendly)

• 2 medium spaghetti squash (about 3–3.5 lbs total)
• 1 lb large shrimp, peeled and deveined
• 3 tbsp unsalted butter
• 2 tbsp olive oil
• 4 cloves garlic, minced
• 1/2 tsp crushed red pepper
• Zest and juice of 1 lemon
• Salt and black pepper, to taste
• 1/4 cup fresh parsley, chopped
• 1/4 cup grated Parmesan (optional)
• Lemon wedges, for serving

Prep: 15 minutes | Cook: 40 minutes | Serves: 4

Instructions

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment.
2. Cut each squash in half lengthwise. Scoop out seeds with a spoon.
3. Drizzle squash cavities with 1 tbsp olive oil, season with salt and pepper. Roast face-down 30–35 minutes, until strands are fork-tender and golden at edges.
4. While squash roasts, heat a large skillet over medium-high heat. Add 2 tbsp olive oil and 3 tbsp butter.
5. Add minced garlic and crushed red pepper. Sauté 30 seconds until fragrant.
6. Add shrimp, season with salt and pepper. Cook 2–3 minutes per side until opaque and slightly browned. Stir in lemon zest and juice. Remove from heat.
7. When squash is done, shred flesh with a fork into strands and transfer to a large bowl.
8. Toss squash strands with shrimp, juices from skillet, chopped parsley, and 1/4 cup Parmesan if using.
9. Taste and adjust seasoning. Serve immediately. Leftovers chill well for up to 3 days.

How to Serve It

Serve in the roasted squash shells for a rustic look. Garnish with extra parsley and lemon slices. Pair with a crisp green salad and a dry white wine or sparkling water. Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet to avoid drying shrimp. Great for summer dinners or light holiday meals.

2. Spaghetti Squash Recipes for Low Carb Meals: Cheesy Cauliflower-Spaghetti Squash Casserole

This casserole swaps noodles for spaghetti squash and cauliflower for bulk. It’s creamy, cheesy, and has a crunchy breadcrumb-style topping using almond flour. The texture is rich and comforting with a slight tang from Greek yogurt. Perfect for family dinners, potlucks, or low-carb comfort cravings. Expect a savory, cheesy aroma and a satisfying golden crust.

Ingredients (Low-carb, vegetarian option)

• 2 medium spaghetti squash (about 3–4 lbs)
• 3 cups cauliflower florets, steamed and chopped
• 1 cup full-fat Greek yogurt
• 1 cup shredded sharp cheddar cheese, divided
• 1/2 cup grated Parmesan
• 1/3 cup almond flour
• 3 tbsp unsalted butter, melted
• 2 cloves garlic, minced
• 1/2 tsp dried thyme
• Salt and black pepper, to taste
• 2 tbsp fresh chives, chopped

Prep: 20 minutes | Cook: 45 minutes | Serves: 6

Instructions

1. Preheat oven to 400°F (200°C). Grease a 9×13-inch baking dish.
2. Halve spaghetti squash, remove seeds. Roast face-down 35–40 minutes until fork-tender.
3. While squash roasts, steam cauliflower until soft. Chop into small pieces.
4. In a large bowl, combine cauliflower, 1 cup Greek yogurt, 1/2 cup cheddar, 1/2 cup Parmesan, minced garlic, thyme, salt, and pepper.
5. When squash is done, scrape strands with a fork and fold into the cauliflower mixture.
6. Transfer mixture to prepared dish. Sprinkle remaining 1/2 cup cheddar on top.
7. Mix almond flour with melted butter and a pinch of salt. Sprinkle over cheese for a crunchy top.
8. Bake 12–15 minutes at 375°F (190°C) until cheese bubbles and top is golden.
9. Let cool 10 minutes before serving so it sets.

How to Serve It

Spoon into shallow bowls and top with chopped chives and extra Parmesan. Serve with roasted Brussels sprouts or a crisp kale salad. Store baked casserole in the fridge for up to 4 days. Reheat single portions in the oven or microwave. Make ahead by assembling and refrigerating overnight; bake before serving.

3. Spaghetti Squash Carbonara (Low-Carb Twist on a Classic)

This carbonara uses spaghetti squash instead of pasta for a lighter plate. The sauce is silky from eggs and Parmesan, and crispy pancetta adds savory crunch. It’s rich but not heavy, with peppery notes. Ideal for cozy weeknights when you crave Italian without the carbs. Expect silky sauce clinging to golden strands and smoky pancetta bites.

Ingredients (Low-carb, high-protein)

• 2 medium spaghetti squash
• 6 oz pancetta or thick-cut bacon, diced
• 3 large eggs, room temperature
• 1/2 cup grated Pecorino Romano or Parmesan
• 2 cloves garlic, smashed
• 2 tbsp olive oil
• Freshly ground black pepper, generous
• Salt, to taste
• 2 tbsp chopped parsley, for garnish
• Optional: pinch of red pepper flakes

Prep: 15 minutes | Cook: 35 minutes | Serves: 4

Instructions

1. Preheat oven to 400°F (200°C). Halve squash and remove seeds.
2. Drizzle squash with 1 tbsp olive oil, season lightly. Roast face-down 30–35 minutes until tender.
3. In a skillet, cook diced pancetta over medium heat until crisp 6–8 minutes. Remove and drain on paper towel.
4. Reserve 1 tbsp pancetta fat in skillet and sauté smashed garlic 30 seconds. Discard garlic.
5. In a bowl, whisk 3 room-temperature eggs with 1/2 cup grated cheese and plenty of black pepper.
6. Scrape squash into a warm bowl. Quickly toss with a little hot pancetta fat, then pour egg-cheese mixture over squash off the heat. Stir briskly to create a silky sauce without scrambling eggs.
7. Fold in crispy pancetta. Taste and adjust salt and pepper.
8. Serve immediately with extra cheese and parsley. If sauce looks loose, let rest 2–3 minutes to thicken.

How to Serve It

Plate in warm bowls and top with extra Pecorino and cracked black pepper. Pair with an arugula salad and a light red wine. Store leftovers separately to avoid soggy squash and reheat gently. Make eggs room temperature for a smoother sauce and faster emulsification.

4. Mexican Spaghetti Squash Skillet with Chorizo (Spicy Low-Carb Dinner)

This skillet cooks up like taco night but without tortillas. Spicy chorizo and smoky cumin give depth, while avocado and cilantro cool things down. It’s bold, colorful, and perfect for feeding hungry households. Taco lovers and spice fans will enjoy the punchy flavors and satisfying texture. Expect smoky meat, tangy tomatoes, and fluffy squash strands.

Ingredients (Low-carb, gluten-free)

• 2 medium spaghetti squash
• 8 oz Mexican chorizo, casings removed
• 1 small onion, diced
• 1 red bell pepper, diced
• 1 cup diced tomatoes, drained
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 cup cilantro, chopped
• 1 avocado, sliced
• Salt and black pepper, to taste
• Lime wedges, for serving

Prep: 15 minutes | Cook: 30 minutes | Serves: 4

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 30 minutes until tender.
2. In a large skillet, brown chorizo over medium heat, breaking into pieces 6–8 minutes. Transfer to a plate.
3. In same skillet, sauté onion and bell pepper in chorizo fat 4–5 minutes until softened.
4. Add cumin and smoked paprika; cook 30 seconds until fragrant.
5. Stir in diced tomatoes and cooked chorizo. Simmer 3–4 minutes to blend flavors.
6. Scrape squash strands into skillet and toss until combined and heated through 2–3 minutes.
7. Taste and season with salt and pepper.
8. Remove from heat and stir in chopped cilantro. Top with sliced avocado and lime wedges.

How to Serve It

Scoop into bowls and garnish with extra cilantro, a dollop of sour cream, and pickled jalapeños. Pair with a zesty margarita or sparkling water. Store leftovers in fridge for 3 days; reheat in skillet. Great for Cinco de Mayo dinners or weeknight spice cravings.

5. Spaghetti Squash Recipes for Low Carb Meals: Pesto Chicken Spaghetti Squash Boats

Pesto and chicken pair beautifully inside roasted squash shells. This recipe is herbaceous, nutty, and creamy without heavy carbs. The texture is tender and slightly crisp at the edges. It suits meal-prep and light dinners. Fans of Italian flavors and pesto will savor the fresh basil aroma and toasted pine nut crunch.

Ingredients (Low-carb, protein-rich)

• 2 medium spaghetti squash
• 2 cups cooked chicken breast, shredded
• 1/2 cup basil pesto, store-bought or homemade
• 1/4 cup toasted pine nuts
• 1/2 cup shredded mozzarella
• 2 tbsp olive oil
• Salt and black pepper, to taste
• 2 tbsp lemon juice
• Fresh basil leaves, for garnish
• Red pepper flakes, optional

Prep: 15 minutes | Cook: 35 minutes | Serves: 4

Instructions

1. Preheat oven to 400°F (200°C). Halve squash and remove seeds.
2. Brush cavities with 1 tbsp olive oil, season lightly. Roast face-down 30–35 minutes until tender.
3. Mix shredded chicken with 1/2 cup pesto, 2 tbsp lemon juice, salt, and pepper.
4. When squash is done, fluff strands with a fork and reserve halves as boats.
5. Fill each boat with pesto chicken mixture. Top with 1/2 cup mozzarella and toasted pine nuts.
6. Return to oven under broiler for 2–3 minutes to melt cheese and toast nuts. Watch closely.
7. Remove and garnish with fresh basil and red pepper flakes if desired.
8. Let rest 5 minutes before serving.

How to Serve It

Serve boats on a wooden board with extra basil and lemon wedges. Pair with a light salad or roasted asparagus. Store components separately for up to 3 days; reheat filled boats briefly under a broiler or in the oven. Great for picnic-style dinners or make-ahead lunches.

6. Spaghetti Squash Pad Thai (Low-Carb Asian-Inspired)

This Pad Thai swap keeps the tangy-sweet-salty balance but cuts carbs. The sauce clings to squash strands, and the crushed peanuts add crunch. It’s bright and satisfying for weeknight Asian cravings. People who love takeout flavors will enjoy this lighter version. Expect tangy tamarind notes, toasted sesame aroma, and crunchy peanuts.

Ingredients (Low-carb, Asian-inspired)

• 2 medium spaghetti squash
• 8 oz shrimp or chicken, sliced
• 2 large eggs, room temperature
• 3 tbsp soy sauce or tamari
• 2 tbsp rice vinegar
• 1 tbsp lime juice
• 1 tbsp erythritol or 1 tsp coconut sugar (optional)
• 1/4 cup crushed roasted peanuts
• 1 cup bean sprouts
• 2 green onions, sliced
• 2 tbsp peanut oil or sesame oil
• 1/4 cup cilantro, chopped

Prep: 20 minutes | Cook: 30 minutes | Serves: 4

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 30–35 minutes until tender.
2. Whisk sauce: soy sauce, rice vinegar, lime juice, and sweetener.
3. Heat oil in a wok or large skillet over medium-high. Cook protein until done 3–4 minutes. Remove.
4. Add squash strands to the wok and toss 1–2 minutes to heat.
5. Push squash to one side; add beaten eggs to clear space and scramble briefly 30–60 seconds.
6. Return protein to the wok, pour sauce over, and toss until glossy and coated 1–2 minutes.
7. Stir in bean sprouts and green onions just to warm 30 seconds.
8. Plate and top with crushed peanuts and cilantro. Serve with lime wedges.

How to Serve It

Serve immediately with extra crushed peanuts and lime. Pair with a cold jasmine tea or light lager. Store leftovers in the fridge up to 3 days; reheat briefly in a skillet. Make sauce ahead and toss with warm squash for faster weeknight prep.

7. Mediterranean Spaghetti Squash Salad (Light Low-Carb Lunch)

This chilled salad uses spaghetti squash for a crunchy, noodle-like base. Feta and olives add salty tang while lemon and oregano brighten the plate. It works as a side, lunch, or a light main. Fans of Mediterranean flavors and fresh textures will love the mix of crisp and creamy. Expect citrusy lemon, herb notes, and briny olive bursts.

Ingredients (Low-carb, vegetarian)

• 2 medium spaghetti squash
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 cup kalamata olives, pitted and halved
• 3/4 cup crumbled feta
• 1/4 cup red onion, thinly sliced
• 1/4 cup extra-virgin olive oil
• 3 tbsp lemon juice
• 1 tsp dried oregano
• Salt and black pepper, to taste
• 2 tbsp chopped fresh parsley

Prep: 20 minutes | Cook: 35 minutes | Serves: 4–6

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 30–35 minutes until tender.
2. Let squash cool slightly, then scrape strands into a large bowl. Chill 10 minutes for a cool salad.
3. Add cherry tomatoes, cucumber, olives, red onion, and feta.
4. Whisk olive oil, lemon juice, oregano, salt, and pepper in a small bowl.
5. Pour dressing over salad and toss gently to combine.
6. Taste and adjust seasoning. Chill another 10–15 minutes for flavors to meld.
7. Toss with fresh parsley before serving.

How to Serve It

Serve on a platter garnished with extra feta and oregano sprigs. Pair with grilled fish or chicken. Store in fridge up to 3 days; add fresh lemon before serving. This salad shines at summer BBQs or as a light office lunch.

8. Spaghetti Squash Recipes for Low Carb Meals: Bolognese-Stuffed Squash

This Bolognese is slow-simmered, rich, and deeply flavored, spooned into roasted spaghetti squash shells. It’s comforting and filling while keeping carbs low. The meat sauce clings to strands like it would to pasta. It’s a win for families who love hearty dinners without a carb overload. Expect savory tomato depth, aromatic herbs, and a meaty chew.

Ingredients (Low-carb, family dinner)

• 2 large spaghetti squash
• 1 lb ground beef (85% lean)
• 1/2 lb ground pork
• 1 small onion, finely chopped
• 2 carrots, finely diced
• 2 stalks celery, finely diced
• 2 cloves garlic, minced
• 1 (14 oz) can crushed tomatoes
• 1/2 cup beef broth
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 2 tbsp olive oil
• Salt and black pepper, to taste
• Fresh basil, for garnish

Prep: 25 minutes | Cook: 1 hour 15 minutes | Serves: 6

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 35–40 minutes until tender.
2. In a Dutch oven, heat 2 tbsp olive oil over medium heat. Add onion, carrots, and celery. Sauté 6–8 minutes until softened.
3. Add ground beef and pork. Brown 8–10 minutes, breaking meat into pieces.
4. Stir in garlic and tomato paste; cook 1 minute.
5. Add crushed tomatoes, beef broth, oregano, salt, and pepper. Bring to a simmer.
6. Reduce heat and let sauce simmer uncovered 35–40 minutes, stirring occasionally, until thickened. Taste and adjust seasoning.
7. Scrape squash strands into a bowl. Spoon Bolognese over each squash half.
8. Top with fresh basil and grated Parmesan. Let rest 5 minutes before serving.

How to Serve It

Serve stuffed halves on a platter with extra basil. Pair with a simple green salad and a robust red wine. Refrigerate leftovers in airtight containers for up to 4 days. Sauce freezes well for up to 3 months; thaw and reheat, then spoon over freshly roasted squash.

9. Buffalo Chicken Spaghetti Squash Bake (Spicy Comfort Food)

This bake marries spicy buffalo sauce with creamy cheese and squash strands. It’s hearty, tangy, and perfect for game day or casual dinners. The cooling blue cheese and crunchy celery balance the heat. Fans of bold flavors and party food will love it. Expect zesty buffalo kick, melted cheese pull, and a cool blue cheese finish.

Ingredients (Low-carb, party-friendly)

• 2 medium spaghetti squash
• 2 cups cooked chicken, shredded
• 3/4 cup buffalo sauce
• 1/2 cup cream cheese, softened
• 1/2 cup shredded cheddar
• 1/4 cup blue cheese crumbles
• 1/4 cup Greek yogurt
• 2 tbsp butter
• 2 green onions, sliced
• Salt and black pepper, to taste
• Celery sticks, for serving

Prep: 15 minutes | Cook: 35 minutes | Serves: 6

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 30–35 minutes until fork-tender.
2. In a large bowl, combine shredded chicken, 3/4 cup buffalo sauce, softened cream cheese, Greek yogurt, 1/2 cup cheddar, and salt and pepper.
3. Scrape squash strands into the bowl and toss to combine evenly.
4. Transfer mixture to a greased 9×9-inch baking dish.
5. Top with remaining cheddar and blue cheese crumbles.
6. Bake at 375°F (190°C) for 12–15 minutes until cheese melts and edges bubble.
7. Garnish with sliced green onions and serve warm with celery sticks.

How to Serve It

Scoop onto plates and serve with celery and ranch or blue cheese dressing. Store leftovers in the fridge up to 3 days. Reheat in the oven to preserve texture. This dish is a crowd-pleaser for parties or casual family nights.

10. Spaghetti Squash with Italian Sausage and Peppers (Hearty Low-Carb Meal)

Sausage and peppers feel classic here, with spaghetti squash soaking up the savory juices. It’s robust, slightly sweet from peppers, and aromatic from fennel in the sausage. The dish is filling and family-friendly. Expect savory sausage flavor, softened peppers, and al dente squash strands.

Ingredients (Low-carb, hearty)

• 2 medium spaghetti squash
• 1 lb Italian sausage, casings removed (sweet or spicy)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 medium onion, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and black pepper, to taste
• 1/4 cup fresh parsley, chopped
• Optional: red pepper flakes

Prep: 15 minutes | Cook: 35 minutes | Serves: 4–6

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 30–35 minutes until tender.
2. In a large skillet, heat 1 tbsp olive oil over medium-high heat. Add sausage and brown 6–8 minutes, breaking into pieces. Remove and set aside.
3. Add remaining oil to skillet. Sauté onions and peppers 6–8 minutes until softened and slightly caramelized.
4. Add garlic and oregano; cook 30 seconds.
5. Return sausage to the skillet and stir to combine. Cook 2–3 minutes to heat through.
6. Scrape squash strands into the skillet and toss until everything is heated and coated.
7. Taste and adjust seasoning. Sprinkle chopped parsley before serving.
8. Let rest 2 minutes for flavors to meld.

How to Serve It

Serve family-style from the skillet with crusty low-carb bread or a side salad. Store leftovers up to 4 days in the fridge. Reheat on the stovetop to maintain texture. Makes a great one-pan dinner for busy nights.

11. Lemon Garlic Spaghetti Squash with Parmesan and Capers (Bright Low-Carb Side)

This bright side dish highlights lemon and garlic with salty capers and Parmesan. It’s simple, quick, and full of fresh flavor. The squash strands pick up the citrusy sauce for a lively bite. Ideal alongside grilled fish or chicken. Expect zesty lemon notes, garlicky warmth, and briny caper pops.

Ingredients (Low-carb, vegan option by swapping cheese)

• 2 medium spaghetti squash
• 3 tbsp olive oil
• 3 cloves garlic, minced
• Zest and juice of 2 lemons
• 2 tbsp capers, drained
• 1/3 cup grated Parmesan
• 2 tbsp chopped parsley
• Salt and black pepper, to taste
• 1/4 tsp red pepper flakes, optional
• Lemon wedges, for serving

Prep: 10 minutes | Cook: 35 minutes | Serves: 4–6

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 30–35 minutes until tender.
2. In a skillet, heat 3 tbsp olive oil over medium heat. Add garlic and sauté 45 seconds until fragrant.
3. Add lemon zest and juice, capers, and red pepper flakes. Stir 30 seconds.
4. Scrape squash strands into the skillet and toss to coat 1–2 minutes until warmed.
5. Remove from heat; stir in 1/3 cup Parmesan and chopped parsley.
6. Taste and season with salt and pepper as needed.
7. Let rest 2 minutes before serving so flavors meld.

How to Serve It

Spoon into shallow bowls and top with extra Parmesan and a lemon wedge. Pair with grilled salmon or roasted chicken. Store leftovers in fridge up to 3 days. Reheat gently on stovetop with a splash of olive oil. Swap Parmesan for nutritional yeast for a vegan option.

12. Spaghetti Squash Breakfast Hash with Eggs (Low-Carb Morning Meal)

This breakfast hash turns spaghetti squash into a savory morning base. Crispy edges, sweet onions, and runny eggs make it hearty and satisfying. It’s great for brunch or a protein-rich breakfast. Egg lovers and weekend brunch crowds will adore the runny yolk contrast. Expect warm, savory aromas and creamy yolk mingling with roasted squash.

Ingredients (Low-carb, protein-packed)

• 2 medium spaghetti squash
• 1 small onion, diced
• 1 cup cherry tomatoes, halved
• 3 tbsp olive oil
• 4 large eggs
• 2 cloves garlic, minced
• 1/2 tsp smoked paprika
• Salt and black pepper, to taste
• 1 avocado, sliced
• 2 tbsp chopped chives

Prep: 20 minutes | Cook: 35 minutes | Serves: 4

Instructions

1. Preheat oven to 400°F (200°C). Halve and seed squash; roast face-down 30–35 minutes until tender.
2. Heat 2 tbsp olive oil in a skillet over medium-high heat. Sauté onion 5 minutes until translucent.
3. Add garlic and smoked paprika; cook 30 seconds.
4. Scrape squash strands into skillet and toss to crisp slightly 4–5 minutes until some edges brown.
5. Stir in cherry tomatoes and season with salt and pepper.
6. Move hash to make wells for eggs. Add remaining oil to wells and crack an egg into each. Reduce heat to medium-low.
7. Cover and cook 4–6 minutes for runny yolks or longer for firmer yolks. Check doneness visually.
8. Remove from heat and garnish with avocado slices and chives. Let rest 1 minute before serving.

How to Serve It

Serve straight from the skillet or plate portioned with extra chives and hot sauce. Pair with coffee or an herbal tea. Store leftovers without eggs for up to 3 days; add fresh eggs when reheating. Great for lazy weekend mornings or batch-cooked breakfasts.

You now have a dozen ways to enjoy spaghetti squash that keep carbs low and flavor high. These spaghetti squash recipes for low carb meals span comforting bakes, bright salads, and protein-packed mains. Try a few this week and pin the ones you love for easy access later.

Which recipe are you trying first? Save or share with friends and family who like hearty, low-carb dinners. Happy cooking — and enjoy the sunshine when you roast that first squash.