Nourish PA: Microwaved Spaghetti Squash with Garlic and Parmesan

Spaghetti squash, named for its noodle-y texture, is incredible healthy. It’s low in calories and carbs, and packed with vitamins and minerals (notably vitamins C and B6, as well as manganese and niacin) and fiber. It’s also rich in antioxidants, especially beta carotene. But a lot of people seem a bit confused when it comes to cooking this type of squash, since it doesn’t break down quite like other winter squash varieties.

Our preferred method involves microwaving the squash for a few minutes to loosen up the seeds, which should be removed. Then, you can roast it in the oven, or continue on with the microwave, which makes cooking the squash so fast and easy! We like dressing up the steamed strands of spaghetti squash with garlic and Parmesan cheese, which are also our favorite pasta toppings! Try this as a light lunch, or with a spinach salad for a powerhouse plant-based dinner.

Microwaved Spaghetti Squash with Garlic and Parmesan

Serves 2
Prep Time Cook Time Total Time
5 min 15 min 20 min


  • 1 spaghetti squash
  • 1/4 cup water
  • 1/4 cup finely grated Parmesan cheese
  • 2 tablespoons olive oil
  • 1/4 teaspoon garlic powder
  • 1 tablespoon chopped fresh parsley, or 1/2 teaspoon dried basil (optional)


  1. Prick squash all over with the tines of a fork. Microwave on low for 5 minutes. Carefully cut squash in half lengthwise. Scoop seeds out with a spoon.
  2. Pour water into a small microwave safe baking dish. Working in batches if necessary, place squash halves, cut-side-down, in baking dish. Cover with plastic wrap, making sure the plastic isn’t touching the food. Microwave on high for 6-10 minutes, until fork-tender. Carefully remove from microwave and discard plastic wrap.
  3. Scrape flesh of squash with tines of forks until it resembles spaghetti. Divide Parmesan, olive oil and garlic between each squash half and toss to combine. Garnish with parsley or dried basil (if using). Serve and enjoy.
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