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Low Sodium Spaghetti Squash

AuthorKelly Jensen
This 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.
5 from 3 votes
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Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Course Side Dish
Cuisine American
Servings 2
Calories 215 kcal

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

Calories: 215kcalCarbohydrates: 34gProtein: 3gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 40mgPotassium: 534mgFiber: 7gSugar: 13gVitamin A: 581IUVitamin C: 10mgCalcium: 113mgIron: 2mg

*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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