Spaghetti Squash and the Keto Diet

Updated: March 02, 2022

I hear half of all people I meet say how much they love Spaghetti Squash, and the one question they ask is ‘Can you have spaghetti squash on a keto diet?’

The other half of people I meet ask the question, ‘What spaghetti squash is? and if it is something you should be including in my keto meal plan and eating on a keto diet. Read on to find out everything you need to know about spaghetti squash and why it is considered the perfect spaghetti substitute for a low carb life.

Keto Butternut Squash cut into spaghetti squash on a chopping board

Is Spaghetti ‘Butternut’ Squash Good On Keto Diet?

If you are new to the ketogenic diet, also known as the keto diet, you should know that it helps to deplete most of the body’s carbohydrates, driving the body into ketosis that helps to maximize fat loss.

When following the diet, your carb intake should be reduced to 20 to 50 grams per day, while fats have to be consumed in larger quantities to replace most of the carbs you cut. The protein intake, on the other hand, should be about 10 to 30%.

Some keto-friendly foods include:

  • Organic eggs
  • Poultry like chicken and turkey
  • Fatty fish like salmon
  • Crab and Shellfish
  • Full-fat dairy like yoghurt
  • Nuts
  • Seeds
  • Non-starchy vegetables etc.
  • Keto Bread

Foods you should avoid on a keto diet:

  • Bread
  • Sugary food
  • Processed food like pasta and starchy foods

Is Spaghetti Squash Keto?

Is spaghetti squash low carb, and can you eat it on a keto diet? Absolutely!

It’s no secret that regular pasta is high in carbs and calories, which makes spaghetti squash the ideal substitute as the carb level is on the lower end. But does spaghetti squash have carbs? Yes, but it’s significantly lower than traditional spaghetti. The spaghetti replacer is a sweet and vibrant vegetable that is usually eaten in winter. Nutty in flavor and packed with nutrients, it is similar to pumpkin and zucchini and comes in different shapes and colors. After cooking the squash, you can easily scrape it into spaghetti-like strands.

Baked Butternut Squash Recipe - Yummy Keto Cooking

How many carbs are in Spaghetti Squash?

A cup of spaghetti squash (155 grams) contains 9.7 grams of carbs and 2.7 g of fiber.

What are the Benefits of Spaghetti Squash?

We’ve been on and on about this wonderful tasty pasta substitute, so let me tell you more about the health benefits.

It’s packed with vitamins and minerals. As I mentioned earlier, spaghetti squash is low in calories, meaning it’s a nutrient-dense food. It also has plenty of vitamins and minerals and is a good source of manganese, fiber, vitamin C, and iron.

Is Spaghetti Squash rich in antioxidants?

Antioxidants help to fight free radicals in the body, thereby reducing damages to your cells. Interestingly, spaghetti squash has vitamin C and carotene, which are two powerful antioxidants that can reduce the risk of getting a chronic illness.

Spaghetti Squash is great for weight loss

It has fewer calories than regular pasta and is high in fibre.

It’s delicious and versatile

Thanks to the mild flavors of this winter vegetable, you can use it in many different ways. You can bake the squash, boil it, steam and even microwave it. Or why not pair your squash spaghetti with meatballs, garlic, and casseroles.


We have 100+ keto breakfast, lunch, dinner, dessert and snack recipes to choose from.

We also have lots of useful Keto Diet information to discover and help you on your Keto journey.

All of our recipes or keto meal ideas are delicious, once you have tried them you’ll want to make them again and again. By mixing or swapping carb-heavy ingredients with a keto alternative, you can enjoy some of your favorite cuisines without feeling like you’re missing out.

Share: What’s your favorite low carb keto spaghetti squash recipe? If you tried any of our other keto recipes, what did you think?