WIC Works Resource System U.S. Department of Agriculture

Spaghetti Squash Boats

Spaghetti night just got a makeover! This recipe adds vitamin A, potassium, fiber, and B vitamins to many kids' favorite meal! Pair with a green salad or Caprese Salad Kebabs and serve as is or up the protein by adding tofu, meatballs, or meat sauce. 

Want to get the kids involved? Small helpers will have fun scraping the squash into noodles - just be sure to let the squash cool a bit first; it will be hot - and let them pick their own toppings for a make-your-own spaghetti squash bar.

4 Servings

Preparation time

20 minutes

Cooking time

10 minutes

Total time

30 minutes


1 spaghetti squash (medium)
1 T olive oil
  salt and pepper to taste
1⁄2 t Italian seasoning (to taste)
1⁄2 t garlic powder
2 c pasta sauce
1 c mozzarella cheese (shredded)


  1. Wash hands and then rinse squash before getting started.
  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash in a microwave-safe dish with about an inch of water at the bottom. Microwave on high for about 10-15 minutes or until the squash is tender and pulls away in strings that look like spaghetti. Start preheating the oven to 400 degrees. 
  3. Once the spaghetti squash is cooked, pull the squash free from the shell with a fork and save the shell. In a bowl, mix the squash with the olive oil and seasonings. Place back in the shells once mixed. 
  4. Top each squash shell with 1 cup of sauce and then ½ cup of cheese. Place on a baking tray and bake in the oven for about 5-10 minutes or until the cheese is melted and starting to brown. Enjoy!


If your kids have never tried spaghetti squash before, try offering it with pasta they are used to on the side. This may make the new food feel less intimidating. 
You can also roast the squash, cut in half, in the oven until tender if this is easier for you! 

Equipment you’ll need:

  • Knife
  • Cutting board
  • Measuring cups
  • Measuring spoons
  • Fork
  • Bowl
  • Baking tray
  • Cheese grater

Source URL: https://wicworks.fns.usda.gov/recipe/spaghetti-squash-boats