Can You Eat Raw Spaghetti Squash

Can You Eat Raw Spaghetti Squash? Resolved (Updated)

Last Updated on June 13, 2024 by Shari Mason

Spaghetti squash has gained popularity for its resemblance to pasta and its low-calorie content. For those trying to lose weight, this superfood could be a valuable addition to their diet.

But can you eat raw spaghetti squash? What does it taste like? Is it safe?

In this article, we’ll answer the questions about spaghetti squash and find out more about this veggie-based pasta dish. 

Should You Eat Raw Spaghetti Squash? 

spaghetti squash on a white plate

Yes, it’s okay to eat spaghetti squash raw. Although yellow squash and zucchini are the most popular raw squash, you can eat other squash type raw. Squash, specifically, raw pumpkin, can be rough, so thinly slice it before cooking. 

Serve this with a delicious sauce if you’re going to eat it. Begin with fresh tomatoes and add in other ingredients such as oregano and garlic until smooth.

To taste, add seasonings (like salt, cheese, etc.) and fresh vegetables, or start with celery stalks and walnuts in a food processor. Process for some time or until the oil separates. These sauces also pair well with yellow squash or zucchini. 


What is Spaghetti Squash? 

Spaghetti squash is a pumpkin family winter vegetable that comes in a variety of sizes, shapes, and colors, including buttery yellow, creamy white, and orange! It is also referred to as acorn squash or pumpkin squash.

The orange variety has the most beta-carotene – a precursor to vitamin A. Spaghetti squash resembles angel hair pasta when cooked – but scraped out of its skin. 

You can use the spaghetti squash –high in fiber and low in carbohydrates– as a gluten-free alternative for traditional noodles or as the foundation for a low-carb dish.

Also Read:

What Does Raw Spaghetti Squash Taste Like? 

Spaghetti squash tastes slightly sweet and nutty. This squash is frequently prepared with spices like basil, oregano [1], pepper, or cayenne if you like things spicy. 

Spaghetti squash goes well with a healthy fat source like ghee, olive oil, or avocado. The seeds can also be roasted! It tastes similar to pumpkin seeds.

Read: How Much Spaghetti Sauce Per Pound Of Meat?

Is It Safe to Eat it? 

Yes, uncooked spaghetti squash is relatively safe to eat. It is high in potassium, fiber, vitamins A, B6, C, E, iron, magnesium, phosphorus, protein, riboflavin, thiamine, zinc, and folate. 

Based on the nutrition information, a “not fully-cooked” spaghetti squash is low in calories and fat, with only about 60 calories per cup. It has no cholesterol and only 3 grams of carbs per cup.

As it’s gluten-free and low in calories, it is an excellent substitute for regular pasta food. 

This raw squash is also high in fiber and vitamin C [2].

However, if you eat uncleaned spaghetti squash raw, you risk becoming ill from bacteria found in raw vegetables. Raw vegetables containing harmful bacteria include lettuce, tomatoes, cucumbers, peppers, mushrooms, and onions.

To avoid getting sick if you eat spaghetti squash raw, thoroughly wash them before you cook them. But can you eat a sweet potato with sprouts?

How To Prepare Raw Spaghetti Squash

spaghetti squash cut in half in a baking pan  on top of table

You can cook spaghetti squash by baking or boiling it or using your microwave (just like other vegetables). But the simplest way to prepare spaghetti squash is to bake it. 

  • Cut the spaghetti squash in half lengthwise and scoop out the seeds. 
  • Fill a baking dish with water until it reaches about 1/2 inch above the top of the squash halves. Then, put the halves face down in the dish. 
  • Bake the squash for 45 minutes to an hour at 350 degrees F. 

To boil:

  • Remove any strings from the squash and cut it lengthwise. 
  • Bring a small saucepan (filled with water) to a boil. 
  • Simmer the squash raw in the pan for 20 to 30 minutes. 
  • Serve it immediately after draining it well.

To microwave:

  • Poke holes in the flesh using a fork and simply slice in half (lengthwise-cut). If desired, scoop out the seeds. 
  • In your glass baking dish, place it flat sides down, and hot microwave for around 10-15 minutes or until tender. 
  • Once the spaghetti-like strands have been pulled out from your microwave, scoop them out. You’re done!

Kitchen Tip: For leftover cooked spaghetti squash, you can store it in the fridge covered in plastic wrap or sandwich bags for up to 5 days. Or, you can store spaghetti squash using an airtight container.

It helps in keeping spaghetti squash its crispy texture so you can have a little chew once you’re ready to cook and consume them. 

Is It Healthier to Eat It Raw? 

Spaghetti squash can be eaten cooked or raw, and both ways provide a lot of nutrition. However, cooking it will cause some of the water to evaporate. 

It’s low in calories and sugar, and its high fiber and water content can help you feel fuller for longer. These aspects are critical if you are watching what you eat.

Can You Eat the Skin of Raw Spaghetti Squash?

You don’t have to peel it, but you should probably avoid eating the skin. After baking, use a fork to remove the inside flesh from the skin. 

We don’t recommend eating the skin of raw spaghetti squash, unlike acorn or kabocha squash skin. It will not harm you, but after cooking, the skin becomes rough and paper thin, almost like eggshells.


When should you not eat spaghetti squash?

You should not eat spaghetti squash if it starts to go bad. When squash rots, it gives off an unpleasant odor and contaminates the surrounding vegetables.

It’s not good if it has a mushy or rubbery texture. If the food exterior appears to be dry, peel it off and discard it. 

Is raw yellow squash good for you?

Yes, raw yellow squash varieties have numerous health benefits. Vitamins A, B6, and C are abundant, as are folate, magnesium, fiber, riboflavin, phosphorus, and potassium.

That’s a seriously nutrient-dense vegetable. Manganese is also abundant in yellow squash.

What types of squash can you eat raw?

The types of squash that can be eaten raw are yellow squash, zucchini, pattypan squash, butternut squash, turban squash, kabocha, and spaghetti squash. 

Final Thoughts 

If you want a healthy replacement for pasta, you should try spaghetti squash. Eating spaghetti squash can provide health benefits like beta-carotene, fiber, potassium, and more. 

Spaghetti squash can be eaten raw safely. When preparing this vegetable food, you can either bake, boil, microwave, or oven it. Just store spaghetti squash properly like any other food if there are leftovers.

Noodles made with this vegetable can make a great and delicious meal – perfect any time of the day! 


Shari Mason

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