Frozen Spaghetti Squash Recipe

Roasted spaghetti squash halves with flesh scooped out

The Spruce Eats / Leah Maroney 

Prep: 10 mins
Cook: 40 mins
Rest and Chill Time: 12 hrs 40 mins
Total: 13 hrs 30 mins
Servings: 16 servings
Yield: 7 to 8 cups
Nutrition Facts (per serving)
46 Calories
0g Fat
11g Carbs
1g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 16
Amount per serving
Calories 46
% Daily Value*
Total Fat 0g 1%
Saturated Fat 0g 1%
Cholesterol 0mg 0%
Sodium 31mg 1%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 9%
Total Sugars 4g
Protein 1g
Vitamin C 6mg 30%
Calcium 36mg 3%
Iron 1mg 3%
Potassium 199mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Spaghetti squash is a great low-carb, high-fiber vegetable. It's a popular replacement for carb-heavy ingredients like pasta or rice and can be eaten as a side or added to a variety of recipes. Although it doesn't take much time to cook spaghetti squash, it's nice to have some ready in the freezer because you simply have to reheat it. Take advantage of squash season with this simple method, and you can enjoy its sweet flavor any time of the year.

If you want foods to taste good when they come out of the freezer, it's essential to start with good-quality food. For spaghetti squash, that means selecting vegetables that feel firm and heavy for the size. Skip any that have soft spots, cracks, or damaged parts. If you have both blemished and unblemished squash, cook the blemished veggie right away and freeze the latter.

"Be sure to stabilize the spaghetti squash on a folded towel when cutting. I never thought to bake, drain, then freeze spaghetti squash for future use, but I think it's a wonderful idea. My spaghetti squash yielded about 12 cups, so I portioned it in single servings in separate freezer bags." —Diana Andrews

Spaghetti squash in a zip-close bag ready for the freezer
A Note From Our Recipe Tester


  • 2 (3-pound) spaghetti squash

Steps to Make It

  1. Gather the ingredients. Heat the oven to 375 F with the rack in the center.

  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.

  3. Place the squash on a rimmed baking sheet, cut side up, and bake for 40 to 45 minutes, or until tender. 

  4. Remove the squash from the oven and allow it to cool for approximately 40 minutes.

  5. Run a fork lengthwise through the flesh to separate it into strands.

  6. Put the squash in a colander and set the colander on top of a large mixing bowl. Cover and store it in the refrigerator for at least 12 hours.

  7. After it's all drained, discard the water and scoop all the squash strands into a freezer-safe bag or container.

  8. Squeeze out all the excess air in each bag, label and date the bags, and freeze.


  • Save the seeds and cook them as you would pumpkin seeds for a healthy snack.
  • Expect to get about 1 1/4 cups of strands per pound of spaghetti squash.
  • Draining the cooked squash is the secret to freezing it with good results. It allows the excess water—sometimes a lot of it—to drain from the squash so it isn't soggy when it's time to use it.
  • Divide the squash up and bag it in the amounts needed for your average recipe (2 cups per bag, for instance). Write the number of cups on each bag.
  • When you're ready to use the spaghetti squash, take it out of the freezer and thaw for 1 hour before cooking.
  • Made this way, spaghetti squash will last for up to 8 months in the freezer.

How to Use Frozen Spaghetti Squash

  • Pasta Substitute: In a pan, heat up olive oil and add chopped onions and minced garlic. Add the squash along with pesto or tomato sauce to the pan. Incorporate well. Serve with grated Parmesan, garlic bread, and a green salad.
  • Side Dish: In a pan, heat olive oil and add chopped onions and minced garlic. Add the squash, then salt and pepper to taste, and cook until heated through. Serve as a side vegetable. Season with chili flakes, fresh herbs, spicy sauce, or with chopped nuts on top.
  • Squash in an Omelet: Add thawed spaghetti squash and chopped vegetables like onions, carrots, peppers, garlic, and spinach to a hot pan with olive oil. Add salt and pepper to taste. Soften the vegetables for 5 minutes and add beaten eggs. Let brown slightly and turn to cook on the other side. If you'd like, add cheese and fold.