Roasted Spaghetti Squash Rings out of the Oven

Roasted Spaghetti Squash Rings

Roasted Spaghetti Squash Rings – Recently my good friend Tom Garvey, The Keto Cook, had a video about spaghetti squash. Now, I have made spaghetti squash many times, but have always cooked the entire squash. Tom’s idea was to cut the squash into rings and roast them.

This particular one is a 5 lb squash. When I was feeding multiple people in my house, cooking the entire squash made sense. However, now it is just me and my wife, so I need to cook on a smaller scale.

Tom’s video on spaghetti squash opened my eyes. He cut the squash into rings, roasted the rings, and then froze them for future use. Genius. So, Thanks Tom Garvey, for the inspiration.

So I will be preparing and roasting the squash according to how I saw Tom do it. After we take it out of the oven, I’ll serve one on the rings with a simple pesto sauce, that we made this past summer and also froze.

How to Cook Spaghetti Squash

All you need is a squash, olive oil, and salt and pepper. Slicing crosswise into rings keeps the squash strands long and spaghetti-like. Rather than slicing the whole squash in half lengthwise, it is actually much easier to cut into rings width-wise.

Spaghetti squash strands grow circular width-wise in the squash. When you cut a spaghetti squash with the grain as opposed to across the grain- you’ll get longer spaghetti-like strands.

Roasted Spaghetti Squash Rings

This method gives you the best texture in the shortest amount of time. A perfect low-carb substitute for pasta or a simple side dish.  Versatile, highly nutritious, and easy to cook!

In the squash world, spaghetti squash is in a class of its own.  It is actually a gourd with a shell that is quite hard and though not toxic, you really don’t want to eat the rough fibrous peel.  The inside of the spaghetti squash is where the magic happens.

When it is cooked the interior turns into thin ribbony spaghetti strands.  Hence, the name.

Pesto Spaghetti Squash Rings

Roasted Spaghetti Squash Rings

Roasted Spaghetti Squash Rings – All you need is the squash, olive oil, and salt and pepper.
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Side Dish
Cuisine: Vegan, Vegetarian
Keyword: Spaghetti Squash
Servings: 4 people
Calories: 42kcal


  • No special equipment needed


  • 5 lb spaghetti squash sliced crosswise into 1-inch rings, seeded
  • Salt and pepper to taste
  • 2 tbsp extra-virgin olive oil


  • Preheat oven to 400 degrees.
  • Place rings on a sheet pan
    Spaghetti Squash Rings
  • Brush both sides with oil, season with salt & pepper
    Brush with Olive Oil
  • Roast until caramelized and tender, about 40 minutes.
    Roasted Spaghetti Squash Rings out of the Oven
  • Peel skin away; separate strands into long "noodles."
    Scooping out the Spaghetti Squash



Cooked squash can be refrigerated in an airtight container for up to 2 days or frozen for several months


Serving: 1cup | Calories: 42kcal | Carbohydrates: 10g | Protein: 1g | Fat: 0.4g | Saturated Fat: 0.1g | Sodium: 27mg | Potassium: 181mg | Fiber: 2.2g | Sugar: 3.9g | Vitamin A: 1213IU | Vitamin C: 5.4mg | Calcium: 32.6mg | Iron: 0.5mg
Tried this recipe?Let us know how it was!

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If you like this recipe for Roasted Spaghetti Squash Rings, you should try our recipe for Vegan Shepherd’s Pie

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