Keto Spaghetti, The Pasta Substitute You Will LOVE!

keto spaghetti

When I talk to people about Keto there is always some hesitation when it comes out that pasta is no longer a dinner option. I get it, I have always loved a good lasagna and macaroni and cheese is probably the ultimate comfort food. Spaghetti usually ranks pretty high on peoples foods they can’t live without lists too! Thankfully there is such a thing as Keto spaghetti. In fact, pretty much all of your pasta can be substituted for healthier and surprisingly tasty options if your willing to give them a try!

Keto spaghetti, however, is one of the things a lot of people have a hard time trusting me about. It’s probably because it’s made from squash. Yep. Squash. I know what your thinking, I can practically see you pulling back. But! Give this a try. I promise you it’s very good!

Keto Spaghetti

spaghetti squash

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Keto spaghetti made with spaghetti squash is probably one of my favorite Keto meals (these pork chops are pretty high up there too!). Although it takes a bit of time most of the actual cooking is just waiting for the squash to bake. It’s very low key effort wise! Spaghetti squash is also a vegetable that is generally quite cheap, especially when it’s in season and it tends to stay good in your fridge for quite a while. If you get a good sized squash there will be plenty of leftovers for lunches and it rewarms really nicely!

In terms of a pasta replacement, I find Spaghetti squash to be my favorite when it comes to tomato/red sauces. It has a very mild flavor that you don’t notice once the sauce is added. Texture wise it reminds me of Al Dente noodles as there is a bit more crispness to it. If you used to like your noodles really well done you might notice a bit of a difference and you might prefer Zucchini noodles! ( Although I prefer them with white sauces due to the flavor)

Keto Spaghetti


  • 1 Spaghetti Squash (Approx 6g Net Carbs per 1 Cup serving)
  • 1 Can Low-Carb Spaghetti Sauce – At Approx 4g Net Carbs per half cup We like this one
  • 1Ib Ground Hamburger or meatballs if that’s what you like!
  • Optional – Grated cheese for topping


  1. Prepare and Cook your Spaghetti Squash. Some people like to cut them in half lengthwise, remove the seeds, rub the inside with salt, pepper & oil and then bake is flesh side down at 350 degrees until fork tender (approximately 40 minutes). But, if you’re lazy like I am and you find cutting the squash a particular pain in the behind (they are quite thick) then you can just stab it with a fork or knife a few times and roast the entire thing at 400 degrees for about an hour.
  2. Cook the Hamburger Meat when your squash is close to being done – About 15 minutes before you pull out your squash brown your hamburger meat in a deep frying pan. Turn down the heat and add your sauce of choice so it has a chance to warm up.
  3. Pull out your cooked Spaghetti Squash – You will know when your squash is done if you can easily pierce the skin with a fork or knife. Pull it out of the oven and cut it in half (it’s much easier now!). Remove the seeds with a spoon and then use a fork to pull the squash flesh away from the skin. If you have ever made pulled pork this is very similar and it will pull away into spaghetti-like strips with ease.
  4. Mix your squash with your sauce – If you want to, top it with some parmesan or Shredded mozzarella.
  5. Serve and Enjoy

keto spaghetti

Let me Know if you give this a try!

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Keto Spaghetti #keto #recipe #spaghetti #Ketorecipe #ketodinner #lchf #healthy #healthyrecipe #healthyeating< />


  1. You have me craving some spaghetti squash. We tried it for the first time last month and absolutely loved it. Unfortunately, we haven’t seen spaghetti squash in the grocery store since. I honestly noticed no flavor difference when we tried it.

    1. Author

      There really isn’t much of a difference at all once the sauce is added and I have come to like it better than pasta now, I always hated it when my paste got overcooked and mushy. With Spaghetti Squash that’s not a problem anymore haha.

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