Roasted Spaghetti Squash, Asparagus and Chicken

I love roasted spaghetti squash and have been making it weekly for about three months now. I started eating it as a substitute for pasta while on the Whole30 nutritional program but continue cooking it simply because I enjoy it all dolled up as a vegetable. When I tell people how much I love spaghetti squash, the first thing they ask is how do I cook it. I roast it. I’ll show you how.


How to Prep and Roast a Spaghetti Squash:

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Preheat oven to 425º

Cut the spaghetti squash in half lengthwise. Be careful, the squash surface is hard, and the squash tends to want to roll around making it a challenge to cut. To get started, I usually stab it with a knife and then pull the knife down to create a fissure across one side. Next, I turn the squash over and do the same thing on the other side.

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Use a large spoon to scoop out the seeds and fibrous pulp.


Line a roasting pan with parchment paper and place the two squash halves on it. Drizzle olive oil on each half and use a basting brush to spread the oil over the interior.


Turn the squash over in the pan and roast for 45 minutes to one hour. The squashes I have been using have each weighed about four pounds and were fork-tender in one hour. Smaller squash will cook in a shorter amount of time.

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Remove from oven and turn the squash over. You’ll immediately notice the stringiness of the squash. Use a fork to scrape the sides and fluff the tender, caramelized pulp. At this point, it is an empty canvas for whatever you wish to do to flavor it, much like spaghetti.

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This is one of my favorite ways to prepare spaghetti squash for a delicious, healthy, low-carb side dish, or if you want to make it an entrée, add cooked chicken.

Yield: 2 servings as an entrée



½ roasted spaghetti squash (3 cups or 1.5 pounds cooked squash)
2-3 tablespoons extra virgin olive oil
1 bunch asparagus (1 pound un-prepped)
1 bunch green onions (4 ounces un-prepped)
1 clove garlic, minced
2 cups cooked chicken, cut into bite-sized pieces
Sea salt and garlic pepper to taste. Start with ½ teaspoon of each and add more as desired.

Mise en Place:


Use a fork to shred and toss the roasted spaghetti squash.


Prep the asparagus and green onions.

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Saute asparagus and onion in olive oil for about 5 minutes on medium-high heat. Add garlic and sauté for 3 more minutes.


Stir in squash. Add sea salt and garlic pepper to taste. When I was just learning to cook, I hated to read the words “to taste.” I had no idea where to begin. My advice is to start with ½ teaspoon of salt and garlic pepper (¼ teaspoon if just using plain pepper without the garlic). Add more seasoning until it tastes good to you. We happen to use less salt than most people.


I decided to make this an entrée for dinner and added grilled chicken.


Sprinkle with Parmesan, if desired.

For a quick side dish, mix shredded squash with salt, garlic pepper, butter, and Parmesan. Another way to serve is to toss it with marinara sauce.

Cooked squash will last in the refrigerator for about 3-4 days before it turns mushy. Alternatively, store it in a bag and freeze until ready to use.

Buon Appetito!



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© 2014-2017 Judy Wright. All rights reserved. Photos and text may only be used with written consent.


19 thoughts on “Roasted Spaghetti Squash, Asparagus and Chicken

    1. LA, I actually prefer the roasted spaghetti squash to spaghetti, now. Sounds like you do, as well. I want to try Ginger’s way of cooking it. I’d love to hear how you fix it!

      1. Spaghetti Squash a ll’Orange
        –Charlie Foster from Memphis via Jane Brody.
        1 spaghetti squash
        Salt & pepper
        1/2 cup orange juice
        1/2 cup minced fresh parsley
        1 tablespoon finely julienned orange rind

        Submerge the squash in a large pot of boiling water. Cook the squash turning occasionally, for 1 hour. Drain and let cool for 10 minutes. Cut in half and remove the seeds.
        Using the tines of a fork scrape out the stringy flesh from the squash. Place the spaghetti-like strands in a heated serving dish.
        Season the squash with salt & pepper. Drizzle the orange juice over it and toss- then add parsley and orange rind and toss again. Done.

  1. My mouth is watering and I don’t even like squash BUT I think I’d eat this dish and even return for a second helping. Why, you ask? Because it’s a Judy specialty! Why else?

  2. Dinner tonight! Can’t wait to try this and the Orange versions. What I love most? We have the same portmerion botanical garden dishes! 🙂

    1. Martha, I picked up a few plates of Portmerion at The Clearinghouse recently. Every vegetable I put on it looks so beautiful.

      I can’t wait to try the Ginger’s orange version of this, too. If you get to it first, let me know how it tastes.

  3. Hey Judy. Yum. Thought I’d tell you to try this squash thing with the Sun Cheese (made from sunflower seeds and spices) they have at Produce Place! It’s Good with that “nut cheese” and toasted walnuts. I’m going to try your asparagus and chicken combo tomorrow!

    1. Besty, thanks, for telling me about Sun Cheese. I had never heard of it but look forward to giving it a try. I immediately Googled it and this is what popped up first.
      This tasty recipe is from the Casa De Luz Community Cook Book. Sun flower seeds are some of the highest protein of nuts/seeds. It’s a great non-dairy alternative dip/sauce.

      1 1/4 c raw sunflower seeds
      1 clove garlic
      2 tbs lemon juice
      2 tbs ume vinegar
      1 to 1 1/2 c water

      – Soak seeds 4-6 hrs or overnight.
      – Rub seeds between hands to loosen skins, which float to the top of water. You may wish to rinse & repeat a couple of times.
      – Add all ingredients to blender including 1 c of water. Add additional water to create desired consistency.

      Thanks for writing. Hope you enjoy the roasted spaghetti squash recipe!

  4. Happy blogiversary, Judy! Here’s to many more. Spaghetti squash is going into my rotation too–this sounds so delicious. xoxoxoxxoox

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