I’ve been seeing more and more spaghetti squash recipes emerge on TikTok — even [Martha Stewart](https://x.com/marthaliving/status/1848409915993559236) has recently showcased her twist on it on X.
Many of us enjoy pasta but are not fans of the refined carbs that often accompany it. And if there’s one thing that the online community thrives on, it’s discovering inventive methods to relish pasta-like creations without the carb anxiety.
Remember the [zoodles phenomenon](https://www.reddit.com/r/Cooking/comments/1bxo4o1/zoodles_were_the_absolute_worst_cooking_trend_ever/)? People were spiralizing zucchini to imitate spaghetti noodles. Next came [chickpea pasta](https://nypost.com/2024/10/22/shopping/all-about-banzas-high-proteins-pasta-and-how-to-buy-it/), which sent health-conscious food enthusiasts into a whirlwind. Now, it appears that spaghetti squash is the newest sensation on FoodTok.
To clarify, spaghetti squash isn’t a fresh find; it has been advocated as [a pasta substitute for decades](https://www.atlasobscura.com/articles/what-is-spaghetti-squash). Nonetheless, as per [Google Trends](https://trends.google.com/trends/explore?geo=US&q=squash%20spaghetti&hl=en), interest in this gourd variety has escalated this year, with a peak in late October.
### Spaghetti Squash: The Latest Zoodles Replacement?
The zoodles trend reached its height in 2018, according to Google Trends, but it seems that [spaghetti squash is now on the rise](https://trends.google.com/trends/explore?geo=US&q=zoodle,squash%20spaghetti&hl=en).
For instance, [TikTok creator SarahKraffty](https://www.tiktok.com/@sarahkraffty/video/7428742832250178847) presented her spaghetti squash recipe, which amassed 1.2 million views. She labels it a “high-protein” substitute, though sources like [Very Well Fit](https://www.verywellfit.com/calories-in-spaghetti-squash-and-health-benefits-4119937#:~:text=Spaghetti%20squash%20is%20a%20low%2Dcalorie%2C%20low%2Dglycemic%20food,provides%20significant%20protein%20or%20fat.) specify that spaghetti squash itself isn’t particularly rich in protein. However, it is recognized as a “low-calorie, low-glycemic food that offers fiber and essential micronutrients such as manganese, vitamin A, and vitamin C.”
Notably, SarahKraffty incorporates a creamy cottage cheese-and-pesto sauce into her meal, and [cottage cheese is recognized for its high protein content](https://www.livestrong.com/article/13726477-cottage-cheese-nutrition/).
### How to Prepare Spaghetti Squash
A standard spaghetti squash recipe usually needs just a few components:
– One medium spaghetti squash (it’s named “spaghetti squash” due to its noodle-like, fibrous inner flesh)
– Olive oil
– Salt and pepper
To make it, slice the squash lengthwise, remove the seeds, coat the insides with olive oil, and season with salt and pepper. Roast the halves at 400°F in the oven, then scrape the insides to form spaghetti-like strands.
[Classic recipes](https://www.melskitchencafe.com/weeknight-spaghetti-squash-spaghetti-bake/) generally recommend adding grated Parmesan cheese along with a tomato sauce. SarahKraffty’s creation includes her cottage cheese-and-pesto sauce, complemented by plum tomatoes, red onions, and an Italian herb and garlic seasoning blend. She also incorporates ground turkey for added protein.
While SarahKraffty serves the dish *inside* the squash, you can alternatively scoop it out and plate it.
### The Social Media Craze for Low-Carb Substitutes
Social media is abuzz with low-carb pasta alternatives, from cauliflower rice to spaghetti squash, all aimed at quenching cravings while skipping the carbs. However, as [Andrew Odegaard](https://www.heart.org/en/news/2023/08/11/confused-about-carbs-this-might-help), an associate professor of epidemiology and biostatistics at UC Irvine, emphasizes, carbs aren’t necessarily detrimental. The focus should be on selecting high-quality carbs over low-quality ones, as they are vital to our diet. In fact, [federal recommendations](https://www.dietaryguidelines.gov/) suggest that 45% to 65% of our daily caloric intake should derive from carbs.
Rather than eliminating carbs completely, experts advocate substituting refined pasta with whole-grain varieties, which are generally [richer in fiber and lower in calories](