10 Keto Spaghetti Squash Recipes for Fast Low Carb Dinners

Keto spaghetti squash recipes work because the roasted strands give you that twirlable noodle texture without the carbs. Roasting the squash dry keeps it from turning watery, and the mild flavor takes on whatever sauce you pair with it. The ten versions below lean into that same foundation in different directions.

Start with Classic Roasted Spaghetti Squash for a simple base, pick Chicken Alfredo for a rich weeknight dinner, or make Taco-Stuffed Boats when you need something fast. The Pizza Casserole is your answer when a takeout craving hits.

Which Spaghetti Squash Should You Make?

Classic Roasted Spaghetti Squash

This is the plain roasted base you’ll use all week, and it’s worth getting right. I roast it cut side down so the edges steam a little while the rest caramelizes, and I leave the strands a little long so they hold their shape in sauces.

Ingredients (makes 4 servings)

• Spaghetti squash: 1 medium, about 1.4 kg (3 lb)
• Olive oil: 2 tbsp
• Sea salt: 1 tsp
• Garlic powder: 1/2 tsp
• Black pepper: 1/2 tsp
• Butter, for serving: 2 tbsp

Instructions

Step 1: Heat your oven to 400F (200C). Halve the 1.4 kg (3 lb) spaghetti squash lengthwise, then scoop out the seeds with a spoon and discard them.

Step 2: Brush your squash cut sides with the 2 tbsp olive oil, then sprinkle on the 1 tsp salt, 1/2 tsp garlic powder, and 1/2 tsp black pepper.

Step 3: Roast the squash halves cut side down on a sheet pan for 35 to 40 minutes, and you’ll feel almost no resistance when you slide a fork through the skin. The skin will look lightly browned and the edges may pull away from the pan.

Step 4: Let the squash cool for 5 minutes, then you can scrape the strands into a bowl with a fork. Toss in the 2 tbsp butter and serve warm with extra salt if you like. If a few strands clump, a fork separates them easily.

Chicken Alfredo Spaghetti Squash

This one is for nights when you want a pan of creamy, garlicky alfredo but not the post-pasta fog. The sauce thickens on the stove while the squash roasts, and the chicken makes it a full meal.

Ingredients (makes 5 servings)

• Spaghetti squash: 1 large, about 1.6 kg (3.5 lb)
• Olive oil: 1 tbsp
• Boneless chicken thighs: 680 g (1.5 lb)
• Heavy cream: 480 ml (2 cups)
• Salted butter: 3 tbsp
• Garlic cloves, minced: 4
• Parmesan cheese, grated: 85 g (1 cup)
• Italian seasoning: 1 tsp
• Salt: 1 tsp
• Black pepper: 1/2 tsp

Instructions

Step 1: Heat your oven to 425F (220C). Slice the 1.6 kg (3.5 lb) squash into 2.5 cm (1 in) rings, scoop out the seeds, and arrange the rings on a parchment-lined sheet pan.

Step 2: Brush the squash rings with the 1 tbsp olive oil and roast for 25 to 30 minutes, flipping halfway, until a fork pulls the strands apart easily.

Step 3: While the squash roasts, season your 680 g (1.5 lb) chicken thighs with the 1 tsp salt and 1/2 tsp pepper. Melt the 3 tbsp butter in a skillet over medium heat, then add the chicken and cook for 6 to 7 minutes per side, until golden and cooked through.

Step 4: Remove the chicken to a plate and keep your skillet over medium heat. Add the 4 minced garlic cloves and cook for 30 seconds, then pour in the 480 ml (2 cups) heavy cream and the 1 tsp Italian seasoning. Simmer for 5 minutes, then stir in the 85 g (1 cup) Parmesan until the sauce is smooth.

Step 5: Scrape the squash strands into the sauce, then slice the chicken and place the pieces on top. Toss everything together and serve hot with extra Parmesan if you like.

Garlic Shrimp Scampi Spaghetti Squash

This is the brightest, fastest one in the list. I use lots of lemon and garlic, and the shrimp barely cooks in the hot butter so it stays tender.

Ingredients (makes 3 portions)

• Spaghetti squash: 1 medium, about 1.2 kg (2.5 lb)
• Large shrimp, peeled and deveined: 450 g (1 lb)
• Salted butter: 4 tbsp
• Olive oil: 1 tbsp
• Garlic cloves, minced: 5
• Lemon: 1, juiced and zested
• Crushed red pepper flakes: 1/4 tsp
• Parsley, chopped: 3 tbsp
• Salt: 1/2 tsp

Instructions

Step 1: Heat your oven to 400F (200C). Halve the 1.2 kg (2.5 lb) squash lengthwise, scoop out the seeds, and place it cut side up on a small sheet pan.

Step 2: Pour a few tablespoons of water into the pan, then roast the squash for 35 to 40 minutes. You’ll know it’s ready when the strands lift away from the shell without pulling hard.

Step 3: Meanwhile, melt the 4 tbsp butter with the 1 tbsp olive oil in a wide skillet over medium heat. Add the 5 minced garlic cloves and 1/4 tsp red pepper flakes, and you’ll smell them after about 30 seconds.

Step 4: Slide your 450 g (1 lb) shrimp into the skillet in a single layer and cook for 2 minutes per side, just until they turn pink and curl. Squeeze in the lemon juice and scatter over the lemon zest.

Step 5: Scrape the roasted squash strands into the skillet, toss with the shrimp and the 3 tbsp parsley, and add the 1/2 tsp salt. Serve straight from the pan with extra lemon wedges.

Spaghetti Squash Beef Bolognese

A slow, savory meat sauce over squash strands scratches the Sunday dinner itch without a pot of water to boil. The beef gives it body, and a spoonful of balsamic brings the deep note you usually get from wine.

Ingredients (makes 8 servings)

• Spaghetti squash: 2 medium, about 2.2 kg (5 lb total)
• Ground beef: 900 g (2 lb)
• Olive oil: 2 tbsp
• Yellow onion, diced: 1 large
• Garlic cloves, minced: 4
• Crushed tomatoes: 800 g (28 oz)
• Beef stock: 240 ml (1 cup)
• Balsamic vinegar: 1 tbsp
• Dried oregano: 1 tsp
• Salt and black pepper: 1 tsp salt, 1/2 tsp pepper

Instructions

Step 1: Heat your oven to 400F (200C). Prick the 2 spaghetti squash all over with a fork, place them on a sheet pan, and roast for 45 to 50 minutes, until a knife slips into the center.

Step 2: Warm the 2 tbsp olive oil in a large Dutch oven over medium-high heat. Add the 900 g (2 lb) ground beef and break it up with your spoon as it browns, about 8 minutes, until no pink spots remain.

Step 3: Stir in your diced onion and cook for 5 minutes, until the pieces turn soft and sweet. Add the 4 minced garlic cloves and cook for 30 seconds more.

Step 4: Pour in the 800 g (28 oz) crushed tomatoes, the 240 ml (1 cup) beef stock, the 1 tbsp balsamic vinegar, the 1 tsp oregano, and the salt and pepper. Bring to a simmer, then lower the heat and cook uncovered for 25 minutes, stirring once in a while.

Step 5: Halve the roasted squash, scoop out the seeds, and drag your fork through the flesh to make long strands. Pile the strands into wide bowls.

Step 6: Ladle the hot beef sauce over the squash strands and serve with extra balsamic on the side, because you’ll want a little sharpness on top.

Buffalo Chicken Spaghetti Squash Boats

This one is a bar night favorite turned into a fork-and-knife dinner. The squash shell holds the spicy chicken, ranch, and cheese so every bite keeps its heat.

Ingredients (makes 4 boats)

• Spaghetti squash: 2 small, about 1 kg (2.2 lb total)
• Cooked chicken breast, shredded: 600 g (1.3 lb)
• Cream cheese, softened: 170 g (6 oz)
• Buffalo sauce: 120 ml (1/2 cup)
• Ranch dressing: 80 ml (1/3 cup)
• Shredded mozzarella: 170 g (1.5 cups)
• Garlic powder: 1/2 tsp
• Green onion, sliced: 2 tbsp

Instructions

Step 1: Heat your oven to 400F (200C). Halve the 2 small squash lengthwise, scoop out the seeds, and set the four halves cut side up on a rimmed baking sheet.

Step 2: Fill the sheet pan with 120 ml (1/2 cup) water, then roast the squash halves for 30 to 35 minutes. You’ll see the strands lift when you scrape them with a fork.

Step 3: Mix the 170 g (6 oz) cream cheese, 120 ml (1/2 cup) buffalo sauce, 80 ml (1/3 cup) ranch, and 1/2 tsp garlic powder in a bowl until smooth. Fold in the 600 g (1.3 lb) shredded chicken.

Step 4: Scrape the squash strands into the filling and toss, then pile the mixture back into your four squash shells. Top with the 170 g (1.5 cups) mozzarella.

Step 5: Return the boats to the oven for 10 minutes, until the cheese melts and bubbles at the edges. Scatter with the 2 tbsp green onion and serve hot right from the sheet pan.

Taco-Stuffed Spaghetti Squash Boats

Taco Tuesday goes low carb with this one. The filling is saucy and a little smoky, and you can top it however you like.

Ingredients (makes 2 stuffed halves)

• Spaghetti squash: 1 large, about 1.5 kg (3.3 lb)
• Ground turkey: 500 g (1.1 lb)
• Olive oil: 1 tbsp
• Taco seasoning: 2 tbsp
• Tomato paste: 2 tbsp
• Water: 120 ml (1/2 cup)
• Shredded cheddar: 170 g (1.5 cups)
• Sour cream: 120 ml (1/2 cup)
• Lime: 1, cut into wedges

Instructions

Step 1: Heat your oven to 400F (200C). Slice the 1.5 kg (3.3 lb) squash in half lengthwise, remove the seeds, and place the halves cut side down on a parchment-lined tray.

Step 2: Roast the halves for 35 to 40 minutes, and you’ll feel almost no resistance when you poke the skin with a fork.

Step 3: Cook the ground turkey while the squash roasts. Heat the 1 tbsp olive oil in a skillet over medium-high heat, then add the 500 g (1.1 lb) turkey and cook for 7 minutes, breaking it up with your spoon as it browns.

Step 4: Simmer the filling for 5 minutes after you sprinkle in the 2 tbsp taco seasoning and stir in the 2 tbsp tomato paste and 120 ml (1/2 cup) water. You’ll see the sauce tighten and cling to the meat.

Step 5: Flip your squash halves cut side up and scrape the strands loose, then stir them into the turkey mixture. Pile it back into the shells, top with the 170 g (1.5 cups) cheddar, and broil for 2 minutes. Serve with the 120 ml (1/2 cup) sour cream and lime wedges.

Cajun Chicken Sausage Spaghetti Squash

This one leans on smoky Cajun spice and seared chicken sausage for a fast one-pan meal. The peppers keep some bite, which gives the soft squash a nice contrast.

Ingredients (makes 5 servings)

• Spaghetti squash: 1 large, about 1.5 kg (3.3 lb)
• Spicy chicken sausage, sliced: 400 g (14 oz)
• Olive oil: 2 tbsp
• Bell peppers, sliced: 2, one red and one green
• Yellow onion, sliced: 1 medium
• Garlic cloves, minced: 3
• Cajun seasoning: 1 tbsp
• Chicken stock: 120 ml (1/2 cup)
• Heavy cream: 120 ml (1/2 cup)
• Salt: 1/2 tsp

Instructions

Step 1: Heat your oven to 425F (220C). Halve the 1.5 kg (3.3 lb) squash lengthwise, scoop out the seeds, and brush the insides with 1 tbsp of the olive oil.

Step 2: Place the halves cut side up on a sheet pan and roast for 30 to 35 minutes, until the edges caramelize and the strands separate when you drag a fork across them.

Step 3: Warm the remaining 1 tbsp olive oil in a wide skillet over medium-high heat. Add the 400 g (14 oz) sliced chicken sausage in one layer and sear for 3 to 4 minutes, turning once until browned.

Step 4: Toss in the sliced peppers and onion and cook for 6 minutes, stirring a few times, until the edges soften. Stir in the 3 minced garlic cloves and the 1 tbsp Cajun seasoning, and you’ll smell the spice after 30 seconds.

Step 5: Pour in the 120 ml (1/2 cup) chicken stock and 120 ml (1/2 cup) cream, and let the sauce bubble for 2 minutes. Scrape the squash strands into the pan, add the 1/2 tsp salt, and toss. Serve hot straight from the skillet.

Pesto Chicken Artichoke Spaghetti Squash

This is the one I make when I want something green, creamy, and a little briny. Artichoke hearts soak up the pesto, and the chicken makes it filling without heavy red sauce.

Ingredients (makes 6 portions)

• Spaghetti squash: 2 medium, about 2 kg (4.5 lb total)
• Cooked chicken, chopped: 700 g (1.5 lb)
• Pesto: 160 g (2/3 cup)
• Cream cheese, cubed: 170 g (6 oz)
• Heavy cream: 120 ml (1/2 cup)
• Canned artichoke hearts, drained and quartered: 300 g (10.5 oz)
• Shredded mozzarella: 225 g (2 cups)
• Lemon juice: 1 tbsp
• Salt: 1/2 tsp

Instructions

Step 1: Heat your oven to 400F (200C). Halve the 2 medium squash lengthwise, scoop out the seeds, and place them cut side down on a large sheet pan.

Step 2: Roast for 35 to 40 minutes, until the skin gives when you press it with a spoon and the strands pull away cleanly.

Step 3: Scrape the roasted squash into a bowl. Stir in the 700 g (1.5 lb) chopped chicken, 160 g (2/3 cup) pesto, 170 g (6 oz) cream cheese, 120 ml (1/2 cup) cream, 300 g (10.5 oz) artichokes, 1 tbsp lemon juice, and 1/2 tsp salt until the cream cheese loosens.

Step 4: Spread the mixture into a 23×33 cm (9×13 in) baking dish, sprinkle with the 225 g (2 cups) mozzarella, and bake for 15 minutes, until the top browns in spots. Serve warm.

Spaghetti Squash Pizza Casserole

Everything you love about a pepperoni pizza, minus the crust, baked into a casserole. I use chicken pepperoni so the slices go crisp around the edges while the cheese stays stretchy.

Ingredients (makes 9 square pieces)

• Spaghetti squash: 2 medium, about 2 kg (4.5 lb total)
• Tomato sauce: 480 ml (2 cups)
• Italian seasoning: 1 tbsp
• Mozzarella, shredded: 340 g (3 cups)
• Sliced chicken pepperoni: 170 g (6 oz)
• Parmesan, grated: 45 g (1/2 cup)
• Black olives, sliced: 60 g (1/2 cup)
• Olive oil: 1 tbsp

Instructions

Step 1: Heat your oven to 425F (220C). Halve the 2 medium squash lengthwise, remove the seeds, and brush the cut sides with the 1 tbsp olive oil.

Step 2: Place them cut side down on a sheet pan and roast for 30 to 35 minutes, until a fork meets no resistance when you slide it in.

Step 3: Scrape the squash strands into a bowl and stir in the 480 ml (2 cups) tomato sauce and 1 tbsp Italian seasoning.

Step 4: Spread half the squash mixture in a 23×33 cm (9×13 in) baking dish, top with half the 340 g (3 cups) mozzarella and half the 170 g (6 oz) chicken pepperoni, then repeat the layers.

Step 5: Bake for 20 minutes, until the top is bubbly and the pepperoni slices crisp around the edges. Let it sit 5 minutes, then you can cut it into 9 pieces and serve with the 45 g (1/2 cup) Parmesan and olives.

Ginger Sesame Turkey Spaghetti Squash

This one is brighter and lighter than the creamy versions, with a ginger and sesame sauce that clings to the squash. Ground turkey soaks it all up fast, so dinner comes together quickly.

Ingredients (makes 3 bowls)

• Spaghetti squash: 1 medium, about 1.2 kg (2.5 lb)
• Ground turkey: 450 g (1 lb)
• Toasted sesame oil: 2 tsp
• Coconut aminos: 60 ml (1/4 cup)
• Ginger, grated: 1 tbsp
• Garlic cloves, minced: 3
• Rice vinegar: 2 tbsp
• Salt: 1/2 tsp
• Green onion, sliced: 3 tbsp
• Sesame seeds: 1 tbsp

Instructions

Step 1: Heat your oven to 400F (200C). Prick the 1.2 kg (2.5 lb) squash all over with a fork, set it on a sheet pan, and roast for 45 minutes, until a knife slides in easily.

Step 2: Whisk the 60 ml (1/4 cup) coconut aminos, 2 tbsp rice vinegar, 1 tbsp grated ginger, 3 minced garlic cloves, and 1/2 tsp salt in a small bowl.

Step 3: Cook the 450 g (1 lb) ground turkey in a skillet over medium-high heat with the 2 tsp sesame oil. Break up the meat with your spoon for 7 to 8 minutes, until it loses its pink color.

Step 4: Pour the sauce into the skillet and let it bubble for 2 minutes, until it thickens enough to coat the back of your spoon.

Step 5: Halve your roasted squash, scoop out the seeds, and scrape the strands into the skillet. Toss everything together, then serve in bowls topped with the 3 tbsp green onion and 1 tbsp sesame seeds.

The one step that matters most across every version is getting moisture out of the squash. Roast it until the strands separate easily, and toss them in a hot pan if they still look wet. A few extra minutes here saves you from a watery bowl.

Pick your favorite, get your squash in the oven, and enjoy a bowl that feels like pasta night without the crash.