Is Spaghetti Squash Keto?

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

After I posted my keto version of the viral tomato and feta pasta a few weeks ago, for which I recommend using spaghetti squash or zucchini in place of the actual pasta, my inbox was flooded with the question, “But is spaghetti squash keto?”

Is Spaghetti Squash Keto?

Spaghetti squash – similar to zucchini – is a terrific pasta alternative for those on a keto or low carb diet. With only 5g of net carbs per cup and loaded with Vitamin C and Manganese – which is essential for bone health – spaghetti squash is not only keto, it helps support a keto diet’s other benefits like controlling blood sugar and enhancing memory. The decent fiber content also brings down the net carbs, but also is a great source of SOLUBLE fiber which has shown huge benefits for women as we enter and go beyond our 40s and experience peri-menopause. Soluble fiber helps combat belly fat and regulates blood sugar.

How to Cook Spaghetti Squash

I love roasting spaghetti squash in the oven, which takes about thirty minutes and you get the stringy, noodle-like texture that holds up well to any pasta sauces — from the tomato feta I mentioned above and also is delicious with bolognese or carbonara. To prepare, cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle with olive oil and place cut side down on a baking sheet.

Roast in your oven at 400℉ for 30 – 40 minutes. When done, remove and allow to cool slightly, then flip each halve over to expose the flesh and use a fork to scoop out the “noodles” and them serve!

I also love roasted spaghetti squash with a light pesto and grilled chicken on the side. No matter how you serve it, spaghetti squash is a keto-friendly pasta substitute that you’ll love!


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