Microwave Spaghetti Squash


Learn how to cook spaghetti squash in the microwave with this easy recipe. Microwaving squash is much easier and quicker than waiting for it to roast in the oven. Once done, it is ready to be topped with your favorite ingredients or kept simple with just a pat of butter and some salt. For longer strands, cut the squash crosswise instead of lengthwise.

Prep Time:
5 mins
Cook Time:
15 mins
Total Time:
20 mins


  • 1 (3 pound) spaghetti squash

  • 1 cup water, or as needed


  1. Carefully cut stem end off spaghetti squash. Poke a few small slits in squash in a dotted line where you plan to slice squash. Carefully cut between the slits until squash is cut in half. Scoop out seeds and pulp.

  2. Place squash in a 9x13-inch microwave-safe dish, cut-side down. Pour water into the dish so it is at least 1/2 inch deep.

  3. Microwave on High until skin is soft and can be pierced with a fork, 12 to 15 minutes. If the dish is too big to rotate, turn off the turntable and rotate the dish halfway through.


Cooking times will vary according to squash size and microwave wattage.

To make squash easier to cut, poke holes in squash and microwave for 5 minutes before cutting. Adjust remaining cook time accordingly.

You can reserve seeds and roast them as you would pumpkin seeds.

Nutrition Facts (per serving)

106 Calories
2g Fat
24g Carbs
2g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 106
% Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 2%
Sodium 60mg 3%
Total Carbohydrate 24g 9%
Protein 2g
Vitamin C 7mg 36%
Calcium 80mg 6%
Iron 1mg 6%
Potassium 368mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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