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Tempe 480.968.5673
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Tempe 480.968.5673
Glendale 602.374.3374
Phoenix 602.441.3305
Chandler480.447.1165
The Low-Carb Pasta Alternative You Need By: There’s a new bad boy (ok, vegetable) in town, and its name is spaghetti squash. Although the spaghetti-like squash has been around since the late 1800s, it has become increasingly popular as of late, with the rise in popularity of the keto diet
There’s a new bad boy (ok, vegetable) in town, and its name is spaghetti squash. Although the spaghetti-like squash has been around since the late 1800s, it has become increasingly popular as of late, with the rise in popularity of the keto diet (which has also been around a while).
While the squash doesn’t taste exactly like real pasta (we’ll be honest), it definitely does the trick of satisfying that pasta craving while also providing heaps more essential vitamins and minerals.
At Valley Medical Weight Loss, we recommend spaghetti squash to our patients following low-carb and keto meal plans. It’s versatile, nutritious, and incredibly satisfying, perfect for anyone working toward their weight loss goals.
One of the more well-known benefits of spaghetti squash is that it’s lower in carbohydrates than traditional pasta. One cup of the squash contains only 7 grams of carbohydrates, while a cup of spaghetti clocks in at 43 grams.
Nutritional comparison per 1 cup:
Nutrient | Spaghetti Squash | Traditional Pasta |
Calories | 32 | 221 |
Carbohydrates | 7g | 43g |
Fiber | 2.2g | 2.5g |
Protein | 0.6g | 8g |
Fat | 0.6g | 1.3g |
Net Carbs | 4.8g | 40.5g |
That’s only part of the appeal, though. It’s also full of fiber and contains other important nutrients, like vitamin A, potassium, vitamin C, and calcium. And at only 32 calories per cup (compared to spaghetti’s 221), you really can’t go wrong.
Low in calories:
Low in carbohydrates:
Rich in fiber:
Packed with vitamins and minerals:
Vitamin A:
Vitamin C:
Potassium:
Calcium:
Additional nutrients:
Why spaghetti squash supports weight loss:
Perfect for:
If you’ve never dealt with a spaghetti squash, it can feel intimidating at first, but once you get used to it, preparing and cooking one is actually quite simple. There are two ways you can cook the large squash.
The first is to cut it before you cook it. To do this, you’ll need a sharp knife and a spoon.
Step-by-step instructions:
Step 1: Prep the squash
Step 2: Cut carefully
Pro tip: Microwave the whole squash for 3-5 minutes first to soften the skin slightly, making cutting easier and safer.
Step 3: Remove seeds
Step 4: Season and bake
Step 5: Shred the squash
The other way to cook spaghetti squash is to just throw the whole thing in the oven without cutting it.
Step-by-step instructions:
Step 1: Prep
Step 2: Bake
Step 3: Cut and clean
Advantages of this method:
Important: Be sure to let the squash cool a little bit before you cut into it because it will be hot!
Instant Pot method:
Microwave method:
Slow cooker method:
Spaghetti squash is absolutely delicious on its own with just a little olive oil, salt, and pepper, but if you’re looking for something a little fancier, there are tons of keto-friendly recipes out there to get you started.
Basic preparation:
Protein additions:
Vegetable additions:
Cheese options:
We’ve compiled a few of our favorites below. Let us know what you think when you try it!
Almost 5 Ingredient Spaghetti Pie:
Spaghetti Pie:
Garlic Spaghetti Squash with Herbs:
Lasagna Stuffed Spaghetti Squash:
Additional recipe ideas:
Chicken Parmesan Squash:
Shrimp Scampi Squash:
Carbonara Style:
Primavera:
Asian-Inspired:
Meal prep tips:
Reheating instructions:
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Nutritional Guidance Disclaimer: This information is for educational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with your healthcare provider or registered dietitian before making significant dietary changes, especially if you have medical conditions or dietary restrictions.
Program Disclaimer: Valley Medical Weight Loss does not guarantee outcomes. Programs are medically supervised, but results vary by individual. All treatments require evaluation and prescription by a licensed provider.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
At Valley Medical Weight Loss, we incorporate spaghetti squash into many of our meal plans because it’s:
Perfect for weight loss:
Fits multiple diet plans:
Our comprehensive programs include:
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Weight Loss Programs:
Related Articles:
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
There’s a new bad boy (ok, vegetable) in town, and its name is spaghetti squash. Although the spaghetti-like squash has been around since the late 1800s, it has become increasingly popular as of late, with the rise in popularity of the keto diet (which has also been around a while).
While the squash doesn’t taste exactly like real pasta (we’ll be honest), it definitely does the trick of satisfying that pasta craving while also providing heaps more essential vitamins and minerals.
At Valley Medical Weight Loss, we recommend spaghetti squash to our patients following low-carb and keto meal plans. It’s versatile, nutritious, and incredibly satisfying, perfect for anyone working toward their weight loss goals.
One of the more well-known benefits of spaghetti squash is that it’s lower in carbohydrates than traditional pasta. One cup of the squash contains only 7 grams of carbohydrates, while a cup of spaghetti clocks in at 43 grams.
Nutritional comparison per 1 cup:
Nutrient | Spaghetti Squash | Traditional Pasta |
Calories | 32 | 221 |
Carbohydrates | 7g | 43g |
Fiber | 2.2g | 2.5g |
Protein | 0.6g | 8g |
Fat | 0.6g | 1.3g |
Net Carbs | 4.8g | 40.5g |
That’s only part of the appeal, though. It’s also full of fiber and contains other important nutrients, like vitamin A, potassium, vitamin C, and calcium. And at only 32 calories per cup (compared to spaghetti’s 221), you really can’t go wrong.
Low in calories:
Low in carbohydrates:
Rich in fiber:
Packed with vitamins and minerals:
Vitamin A:
Vitamin C:
Potassium:
Calcium:
Additional nutrients:
Why spaghetti squash supports weight loss:
Perfect for:
If you’ve never dealt with a spaghetti squash, it can feel intimidating at first, but once you get used to it, preparing and cooking one is actually quite simple. There are two ways you can cook the large squash.
The first is to cut it before you cook it. To do this, you’ll need a sharp knife and a spoon.
Step-by-step instructions:
Step 1: Prep the squash
Step 2: Cut carefully
Pro tip: Microwave the whole squash for 3-5 minutes first to soften the skin slightly, making cutting easier and safer.
Step 3: Remove seeds
Step 4: Season and bake
Step 5: Shred the squash
The other way to cook spaghetti squash is to just throw the whole thing in the oven without cutting it.
Step-by-step instructions:
Step 1: Prep
Step 2: Bake
Step 3: Cut and clean
Advantages of this method:
Important: Be sure to let the squash cool a little bit before you cut into it because it will be hot!
Instant Pot method:
Microwave method:
Slow cooker method:
Spaghetti squash is absolutely delicious on its own with just a little olive oil, salt, and pepper, but if you’re looking for something a little fancier, there are tons of keto-friendly recipes out there to get you started.
Basic preparation:
Protein additions:
Vegetable additions:
Cheese options:
We’ve compiled a few of our favorites below. Let us know what you think when you try it!
Almost 5 Ingredient Spaghetti Pie:
Spaghetti Pie:
Garlic Spaghetti Squash with Herbs:
Lasagna Stuffed Spaghetti Squash:
Additional recipe ideas:
Chicken Parmesan Squash:
Shrimp Scampi Squash:
Carbonara Style:
Primavera:
Asian-Inspired:
Meal prep tips:
Reheating instructions:
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Nutritional Guidance Disclaimer: This information is for educational purposes only and is not a substitute for professional medical or nutritional advice. Always consult with your healthcare provider or registered dietitian before making significant dietary changes, especially if you have medical conditions or dietary restrictions.
Program Disclaimer: Valley Medical Weight Loss does not guarantee outcomes. Programs are medically supervised, but results vary by individual. All treatments require evaluation and prescription by a licensed provider.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
At Valley Medical Weight Loss, we incorporate spaghetti squash into many of our meal plans because it’s:
Perfect for weight loss:
Fits multiple diet plans:
Our comprehensive programs include:
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Weight Loss Programs:
Related Articles:
By: The Hidden Epidemic of Sexual Health and What We Can Do
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How to Stay Motivated with Slow Weight Loss By: You’re doing everything
Monday, Tuesday, Thursday, Friday: 9:00 am-4:30 pm
Saturday: 8am-1:30pm
Wednesday & Sunday: Closed
Med Spa: By appointment only