Low Sodium Spaghetti Squash Recipe
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Jump to Recipe Print Recipe Share Pin For Later EmailThis low sodium spaghetti squash recipe is a simple and delicious side dish. Lightly seasoned with garlic powder, pepper, and olive oil, this simple side dish is a great low carb alternative to pasta.
Perfectly tender spaghetti squash is baked in the oven or can be air fried (instructions for both are below). I love enjoying this squash tossed with low sodium tomato basil sauce or a hearty salt free meat sauce for a fantastic side dish. Don’t forget to enjoy with a slice of low sodium garlic bread for a complete dinner!
If you’re looking for a fun and easy side dish for dinner, this low sodium spaghetti squash is a great option! When baked, spaghetti squash has tender strands of squash which resemble the look and feel of cooked pasta! It’s a great side dish with garlic and butter, or even makes a fantastic main course with your favorite low sodium tomato sauce.
I grabbed a few spaghetti squashes in my Misfits Market box, and I love them for a light lunch. They are a great low carb alternative to regular pasta too, so if you have to watch your carbohydrate intake, spaghetti squash is a great option.
This Low Sodium Spaghetti Squash Recipe Is
- Tender
- Hearty
- Satisfying
- Low in Carbohydrates
- Perfectly Cooked in the Middle
- Ready in Just 20 Minutes
- Made Simply with Olive oil, Garlic Powder, and Pepper – No Salt!
Low Sodium Side Dishes for a Healthier Meal
This low sodium squash recipe is a fantastic side to make without salt. We’re all about making recipes low sodium when we can. Low sodium cooking does NOT have to be bland, boring, or flavorless… It’s quite the opposite when done right.
By building meals around fresh ingredients and bright flavorful spices you can make healthier meals for you and your family. Check out all my low sodium side dish recipes here that are on LowSoRecipes. These easy and healthy recipes are fantastic sides for everyone at your table.
What Ingredients Do You Need For Salt Free Spaghetti Squash?
I love using a mix of easy produce delivery boxes and my favorite pantry staples for all the recipes I make! We try and grow what we can in our garden, but we rely on food delivery for just about everything else. Buying groceries online can be a huge time, money, and sanity-saver as well.
- Spaghetti Squash – I used a ripe in-season squash!
- Good Extra Virgin Olive Oil: I like to use this fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive & I like to keep a few liters stocked up in my pantry. Olive oil has fantastic health properties too: it’s anti-inflammatory & can help fight heart disease.
- Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily! I love this garlic powder and add it to a lot of recipes that I would use fresh garlic in too.
- Tellicherry Peppercorns: It’s amazing the flavor difference you can get with really good tellicherry black pepper. Amazon has a generic brand tellicherry peppercorn which is the same price is buying pre-ground, and will add way more flavor to your recipes.
Dietary Modifications
- This recipe is naturally vegan, vegetarian, and dairy free.
- It is low in carbohydrates and keto.
- It is also naturally gluten free, however make sure the olive oil and any spices you are using are certified gluten free if needed.
How Do You Cook Spaghetti Squash in the Air Fryer?
- Preheat oven to 400 degrees Fahrenheit.
- Take the spaghetti squash, and carefully slice it in half along the long side of the squash. Scoop out seeds, and discard/compost them.
- Brush the inside of the spaghetti squash with olive oil. Sprinkle the garlic powder and pepper in each half of the squash.
- Place the spaghetti squash on a sheet pan, and bake at 400 degrees for 40 to 50 minutes. Squash should be lightly browned on the outside, and fork-tender on the inside.
- Using a fork, scrape around the squash (from one side of the middle to the other side) to pull the ‘spaghetti’ strands free. Serve hot and enjoy with your favorite low sodium sauce.
Air Fryer Method
If you have an air fryer and want to cook the spaghetti squash in there – follow steps 2 & 3 above. Place the squash in the air fryer cut-side up. Air Fry for 20 minutes at 400 degrees until lightly brown around the edges. I actually prefer the air fryer to the oven for spaghetti squash, so if you have an air fryer highly recommend trying this one out!
Low Sodium and Low Carb/Keto Recipes
It can be difficult to stick to a low sodium diet, and also eat low carb or keto. This no salt added spaghetti squash is great for both, as it’s naturally low in sodium and low in carbohydrates.
Browse all our low sodium low carb recipes here! You may find some great options that fit in with your healthy lifestyle. From caprese salad bites, to weekend frittatas, to easy chicken salad – we have recipes for many occasions.
More Low Sodium Vegetable Side Dishes You’ll Love
Low Sodium Twice Baked Potatoes
Three Bean Salad Recipe (No Salt Added)
Low Sodium Roasted Root Vegetables
Share This Spaghetti Squash, A Low Salt Vegetable Side Dish
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Low Sodium Spaghetti Squash
Equipment
- sheet pan
Ingredients
- 1 spaghetti squash
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
Instructions
- Preheat oven to 400 degrees Fahrenheit.
- Take the spaghetti squash, and carefully slice it in half along the long side of the squash. Scoop out seeds, and discard/compost them.
- Brush the inside of the spaghetti squash with olive oil. Sprinkle the garlic powder and pepper in each half of the squash.
- Place the spaghetti squash on a sheet pan, and bake at 400 degrees for 40 to 50 minutes. Squash should be lightly browned on the outside, and fork-tender on the inside.
- Using a fork, scrape around the squash (from one side of the middle to the other side) to pull the 'spaghetti' strands free. Serve hot and enjoy with your favorite low sodium sauce.
- Air Fryer Method: If you have an air fryer and want to cook the spaghetti squash in there - follow steps 2 & 3 above. Place the squash in the air fryer cut-side up. Air Fry for 20 minutes at 400 degrees until lightly brown around the edges. I actually prefer the air fryer to the oven for spaghetti squash, so if you have an air fryer highly recommend trying this one out!
Notes
A Note on Sodium Content
While this recipe does not contain added salt, spaghetti squash naturally does contain sodium. The USDA estimates there is about 20 mg of sodium per 1 cup serving, so I went with that for my calculation above! The nutrition info is estimated for one 2-cup serving of squash (one half of squash), which there should be 2 total for the entire recipe.Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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Tastes great