When I want that deep, savory, soy-sesame noodle experience but want to skip the heavy carbs, this is my go-to. This roasted spaghetti squash dish has become a bit of a staple at my place, especially on those busy weeknights when I want to eat well without much fuss.

The first time I tried spaghetti squash, I’ll admit I wasn’t convinced. My mother-in-law had served it with a thick marinara and loads of cheese. It was fine, but the delicate strands just collapsed under all that weight. It felt like the squash was begging for something lighter.

That’s when I started experimenting with Asian-inspired flavors. A splash of soy, a little rice vinegar, toasted sesame oil—suddenly those strands stayed bouncy and separated, carrying the dressing beautifully. Paired with roasted broccoli, it became one of those “accidental wins” that just stuck.

Now, whenever I’m craving a noodle bowl without worrying about gluten or feeling too stuffed, this is exactly what I make.

Why This Dish Is a Regular at My Table

I love recipes that don’t make me plan an elaborate grocery run. Here’s why this one shows up so often on my meal plan:

• Healthy without feeling restrictive: It’s naturally gluten-free and low-carb, but still feels like comfort food. You get that big umami punch from soy and sesame without any heaviness.
• Weeknight friendly: Once the squash is roasted, everything else is so quick. I’ve done this while chatting on the phone or helping my kid with homework.
• Pantry staples: I always have soy sauce, sesame oil, and rice vinegar around. There’s no fancy ingredient hunt needed.
• Seasonal magic: It’s light enough for spring evenings, but the roasted squash makes it cozy when the weather’s still chilly. I find myself making it well into late spring.

Honestly, it’s become a bit of a transitional dish for me—like a bridge between winter comfort food and spring’s fresh vibe.

My Tips for Cooking Spaghetti Squash

Over the years I’ve tried a bunch of methods for cooking spaghetti squash, and here’s what I’ve settled on:

• Roasting beats everything else: You get a slightly caramelized, sweeter flavor, and the strands stay firmer. When I roast it cut-side down on a baking sheet with a drizzle of oil, the texture is just right.
• Slow cooker method: If I know I’ll be out all day, I’ll pop the whole squash in the slow cooker on low for 8 hours. It comes out super tender. The “noodles” are softer, almost silky.
• Safety first when cutting: I always cut off both ends to create flat surfaces so it doesn’t wobble around. And I use my big, sharp chef’s knife—no paring knife disasters here.

I still remember the first time I tried to cut a raw spaghetti squash without trimming the ends. It rolled away, the knife slipped, and I nearly lost a finger. Never again.

Ingredient Notes and Swaps

Here’s what I use most of the time—and how I’ve improvised on nights when the fridge was looking sparse.

• Spaghetti Squash: I usually roast it. The microwave works in a pinch, but I’m not a fan of the soggy strands.
• Broccoli: Fresh florets tossed in olive oil, salt, and pepper, then roasted alongside the squash. I’ve swapped in cauliflower when I needed to clear out the veggie drawer.
• Scallions: These add a bright, fresh bite.
• Sesame Dressing Ingredients: Soy sauce, sesame oil, rice vinegar, garlic. Nothing fancy, but that combination never fails.

If I’m making this for friends, I’ll sometimes throw in thinly sliced red bell peppers or a handful of shredded carrots for color.

Let’s Talk About Cutting the Squash

If you’ve never prepped a spaghetti squash before, this can be the scariest part. Here’s how I make it less of an ordeal:

• I lay a damp kitchen towel under the cutting board to stop it sliding around.
• Cut off the stem and base so it stands up straight.
• Use a big, heavy knife and go slow.

Honestly, once you do it a few times it feels second nature. But I still remember feeling like I was wrestling an alligator the first time I tried.

Step-by-Step How I Do It

Here’s my typical routine when making this dish:

Spaghetti Squash:

• Slice it lengthwise, scoop out the seeds.
• Drizzle with olive oil, season with salt and pepper.
• Place cut-side down on a baking sheet and roast.
• Once it’s cool enough to handle, use a fork to scrape the strands into a bowl.

Broccoli:

• Toss florets in olive oil, salt, and pepper.
• Roast for 15 minutes. I usually add them to the oven for the last 15 minutes of the squash’s cooking time so everything’s done together.

Dressing:

• Whisk together soy sauce, sesame oil, rice vinegar, and minced garlic.

Final Toss:

• Combine the squash noodles, roasted broccoli, scallions, and the dressing.
• Finish with toasted sesame seeds if I have them around.

It’s the kind of dish where once you get the hang of it, you won’t even need to check a recipe.

Storing Leftovers in Real Life

I often make extra so I can have it for lunch the next day. Here’s how I handle leftovers:

• Unsauced squash: Keeps well in the fridge in an airtight container for up to 4 days. I sometimes freeze it too—just let it cool completely before packing it up.
• With dressing: Best within 2-3 days before it starts to get a little mushy.

For reheating, I’ll usually toss it in a skillet for a couple of minutes. The microwave works too, but it can make things softer.

Serving This at Home

I love serving this as a main dish with some crispy baked tofu or grilled chicken on the side. It’s filling, but you won’t need a nap after eating it.

If I’m making it as a side, it goes really well with simple grilled fish or even a piece of roast chicken.

Honestly, it’s one of those meals that feels good to eat. Light, fresh, and flavorful without trying too hard.

Yield: 4

Spaghetti Squash Noodles

Print

If you're looking for a lighter, plant-forward dish that still satisfies all those takeout cravings, this sesame spaghetti squash noodle bowl might just become your new favorite.

Prep Time 20 minutes

Cook Time 1 hour

Total Time 1 hour 20 minutes

Ingredients

For the noodles & vegetables:

• 1 medium spaghetti squash
• 3 cups broccoli florets
• 3 scallions, thinly sliced
• 2 teaspoons olive oil (divided)
• Salt and freshly cracked pepper, to taste
• 1 tablespoon toasted sesame seeds

For the dressing:

• 2 tablespoons toasted sesame oil
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar
• 1 garlic clove, crushed

Instructions

1. Roast the Squash:Preheat the oven to 350°F (175°C). Slice the spaghetti squash in half lengthwise and remove the seeds. Drizzle the inside with 1 teaspoon of olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 45–60 minutes, until the flesh is tender. Let it cool slightly, then use a fork to pull the strands into “noodles.” Transfer to a large bowl.
2. Roast the Broccoli:While the squash is cooking, toss the broccoli florets with the remaining teaspoon of olive oil, salt, and pepper. Spread them out on a baking sheet and roast in the same oven during the last 15 minutes of the squash’s cook time. They should be just tender and slightly crisp around the edges.
3. Make the Dressing:In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, and crushed garlic until well combined.
4. Assemble the Dish:Add the roasted broccoli and sliced scallions to the bowl with the spaghetti squash noodles. Pour the dressing over the top and gently toss everything together to coat. Finish with a sprinkle of toasted sesame seeds just before serving.

Notes

• Toasting Sesame Seeds:For extra flavor, toast your sesame seeds at home. Just add them to a dry skillet over medium heat and stir frequently for about 3–4 minutes. They’re ready when they smell warm and nutty.
• Storage:This dish keeps well in the fridge for up to 4 days if stored without the dressing. Once dressed, it's best eaten within 2–3 days to maintain texture.
• Freezing:You can freeze the plain spaghetti squash noodles. Let them cool completely, then store in freezer-safe bags with the air pressed out.
• Reheating:Rewarm gently in a skillet or microwave until heated through.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 208Total Fat 11gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 9gCholesterol 0mgSodium 677mgCarbohydrates 26gFiber 8gSugar 8gProtein 6g

Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.

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Questions I Get About This Dish

Can I make it ahead?
Absolutely. I often roast the squash and broccoli in the morning if I know the evening will be busy. I just toss it all with the dressing right before serving.

Is it spicy?
Not at all in its basic form. But if you want some heat, a drizzle of sriracha or a few chili flakes in the dressing is great.

Can I use other veggies?
Of course. Cauliflower works beautifully. I’ve even tried snap peas and red bell peppers.

If you’re looking for a healthy, simple, and surprisingly satisfying noodle fix, give this a try. It’s a recipe I come back to over and over, especially when I want to eat a little lighter without giving up big, bold flavor.

Try other recipes:

• Cheesy Broccoli Spaghetti Squash
• Spaghetti Squash Boats
• Spaghetti Squash Baking