Is Spaghetti Squash Keto? (Bonus: Low Carb Squash Recipe)

Although spaghetti squash is relatively low in carbohydrates, you need to consume it in moderation to be considered keto-friendly.

With 10 carbs in a cups and about 2 grams of fiber, spaghetti squash has around 7.5 net carbs per serving. People following a keto diet often enjoy spaghetti squash as a pasta alternative and many keto spaghetti squash recipes are crafted with this in mind.

Can I Eat Spaghetti Squash on a Ketogenic Diet?

Spaghetti squash can be eaten on a ketogenic diet, just remember that moderation is key. It does not take long for the carbohydrates to add up and the next thing you know you have thrown yourself out of ketosis.

Spaghetti squash is a delicious vegetable that can be served either sweet or savory. Although many people use this vegetable as a substitute for the noodles in a pasta dish, spaghetti squash can also be served as a sweet side dish.

Which Squash is Best for Keto?

Here are the top three squashes to eat if you are following a keto diet. They are ranked lowest to highest for total carbs.

  1. Zucchini is the keto king as it has the lowest carbs of all.

  2. Yellow squash, also called summer squash, is also a keto vegetable.

  3. Spaghetti squash, a winter squash, ranks third in carbs and being a great addition to a keto meal.

Preparing and Cooking the Spaghetti Squash

Before you can cook a spaghetti squash, you must know how to prepare it.

  • Use a sharp knife to slice the squash in half lengthwise. The exterior of the squash is hard so make sure you have a good handle on it.

  • Scoop out the seeds.

Now you are ready to bake it to be used in your favorite low-carb spaghetti squash recipes.

  • Preheat oven to 400 degrees Fahrenheit.

  • Prepare the baking pan by covering it with foil or parchment paper for easy cleanup.

  • Brush the inside of the squash with olive oil and lightly salt.

  • Bake the squash cut side down for 35-45 minutes

Keto Spaghetti Squash Casserole Recipe

Our cheesy spaghetti squash recipe will become a family favorite. This comfort food will take a total time of about 1.5 - 2 hours from start to finish because of the cook time for the squash and then the casserole.


  • 1 large spaghetti squash (roughly 4 pounds)

  • 2 tablespoons olive oil

  • 1 cup yellow onion (chopped small)

  • 4 cloves garlic (minced)

  • 1 pound Italian sausage or ground beef

  • 2.24-ounce jars keto spaghetti sauce

  • 8 ounces cottage cheese

  • 8 ounces cream cheese (softened)

  • 1/4 cup sour cream

  • 1 tablespoon Italian seasoning

  • 3 cups mozzarella shredded + divided

  • salt, pepper and basil to taste


  • Prepare the spaghetti squash as described above. Set aside and allow it to cool for 10-15 minutes. Shred with a fork. Place the shredded, cooked spaghetti squash on a clean kitchen towel, cover with another towel, and press lightly to remove any excess liquid.

  • Heat the olive oil in a large skillet in a saucepan.

  • Add the onion and garlic, and sauté until soft.

  • Add the meat, crumbling it into smaller pieces as it browns.

  • When the meat is cooked, drain the excess grease.

  • Add marinara sauce and spaghetti sauce to the pan and warm. Add salt, pepper and basil to taste.

  • While the meat sauce warms, prepare the cheese mixture.

  • Combine the cottage cheese, cream cheese, sour cream, and 1 cup of mozzarella cheese. Add the Italian seasoning.

  • To assemble the casserole: spray a 9x13 baking dish with non-stick spray. Layer one-half of the squash, followed by the cheese mixture. Add the second half of the spaghetti squash, then the meat sauce. Top with the remaining mozzarella cheese.

  • Bake for 35-45 minutes in a 350-degree oven.

  • If desired, sprinkle with parmesan cheese. Enjoy!

Nutrition Facts

A serving has about 354 calories and 6 grams of net carbs.

Low-Carb Spaghetti Squash Boats Recipe

This recipe is to make 2 whole (4 halves or boats) of squash. While your spaghetti squash is baking, prepare the stuffing.

Ingredients For the Stuffing

  • 4 strips thick-sliced center-cut bacon

  • 1 pound boneless skinless chicken breasts cut into bite-sized pieces

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1/2 teaspoon garlic powder

  • 2 cups baby spinach (chopped)

  • 1/2 cup nonfat plain Greek yogurt

  • 1 cup part-skim mozzarella cheese divided

  • 2 tablespoons basil


  • Note: When the squash is finished roasting, lower the heat to 350 degrees.

  • Cook the bacon in a medium-sized frying pan. Remove from heat. Place the bacon on a paper towel-lined plate and pat dry to remove extra grease. Drain off all but a tablespoon of the bacon grease.

  • In the same pan, add the bite-sized pieces of chicken. Season with garlic powder, salt and pepper. Sautés until the chicken is cooked all the way through.

  • Remove from heat and stir in the chicken. It will wilt fairly quickly.

  • Stir in the Greek yogurt, half the mozzarella cheese and the basil. Add half the bacon.

  • Divide the chicken filling evenly among the boats, using a fork to mix it with the spaghetti squash lightly. Arrange the stuffed squash on a baking sheet and sprinkle with the remaining bacon and mozzarella cheese.

  • Bake until the cheesy is bubbly, about 10 minutes. Let cool for a few minutes, then serve hot.

Nutrition Facts

The nutritional information is if you consider a serving size to be one full squash boat. Please note this is low-carb, not keto. One boat is roughly 500 calories and 28 net carbs.