Among my five-star Spaghetti Squash recipes this one stands out as a favorite. Sesame Spaghetti Squash Noodles with Broccoli is an easy-to-prepare, main dish that makes the most of the flavor and texture of fork-tender spaghetti-like strands of this delicious squash. This is one great way to get a healthy gluten-free noodle fix, packed with savory Asian flavors.
*This post was originally published in 2016, but was updated with new photos, new text, and a fully optimized recipe in 2024.*
When I crave Asian flavors, the first thing I want to reach for is a big bowl of noodles but my gluten sensitivity gets in the way of more traditional Dan Dan or Ramen. This recipe made with roasted spaghetti squash is my favorite way to get my noodle flavor fix without any of the complications that gluten can present. While I usually have this as my main dish, it's also a great recipe for an easy creative side dish.
Looking for more Asian noodle ideas, check out my Saucy spicy Gochujang Noodles, they are full of flavor and just the right amount of kick, Korean Style. You'll also love my Instant Pot Thai Coconut Lime Chicken Noodle Soup. It's zesty and fragrant and easy to make.
Lots of people use spaghetti squash as a substitute for conventional pasta with tomato sauce, mozzarella cheese, and red pepper flakes. This is how I was introduced to spaghetti squash by my mother-in-law who was looking for a low-carb stand-in for Italian-style recipes. In truth, something always seemed off-balance when using the tender strands of squash. Spaghetti sauce and meat sauce were too heavy for the delicate strands of squash. Eventually, everything on the plate would form into a mushy mound under its own weight. However, when used with a more delicate dressing, like soy, vinegar, and sesame oil, the spaghetti strands can articulate and separate for a more interesting texture and mouthfeel. The result is one of my favorite spaghetti squash recipes, ever.
Why You Will Love this Recipe:
- Healthy and Gluten-Free – Not only is this gluten-free, but it's also a low-carb riff on classic Asian noodle flavor combinations in a very simple-to-assemble dish. This comes together very easily. No real cooking skills are required.
- Quick – The only part of this recipe that takes time is cooking the spaghetti squash, everything else is done in 15 minutes flat.
- Easy to find ingredients – No need to make an extra trip to a specialty market. All these ingredients can be found at your local grocery store.
- This is the perfect seasonal transition meal. It's light enough for spring, but still warming and comforting for those chilly spring evenings, and you can pretty much count on the fact that it will be on my meal plan through the entire spring season.
Let's Get Cooking!
Ingredients You Need:
- Spaghetti Squash – There are a few different ways to cook your squash. I have used my slow cooker to cook spaghetti squash and it works brilliantly. You just put the whole squash in the slow cooker -whole, no cutting required. No need to poke holes in it or anything! Set it on high for 4 hours or low for 8 hours and it's done. Take it out, slice it in half lengthwise, scoop out the seeds, and scrape out the noodle flesh. The slow cooker tends to yield softer “noodles”, whereas when you roast it (as I did in this recipe) the noodles have a bit more texture and are also sweeter as they've had the opportunity to caramelize in the oven. I think roasting is the best way to cook this squash and I recommend this method if it's your first time. The texture is superior and the cooking time is much shorter. Whichever method you choose to cook your spaghetti squash (I don't like the microwave method – shocker), when it's done it takes about 2 minutes to whip up the dressing and toss it with the other veggies.
- Broccoli – Cut into florets. I've also made this recipe with cauliflower
- Scallions
- Soy Sauce, Sesame Oil, Rice Wine Vinegar, Garlic – Simple ingredients required for the sesame dressing
What is Spaghetti Squash?
Spaghetti squash is a medium-sized oblong-shaped winter squash. It has a creamy yellowish skin, and a mild, neutral flavor. It gets its name from the way its cooked flesh separates into long noodle-like strands—hence, the name spaghetti squash.
The squash has a hard outer rind and grows to 12 inches in length and 6 inches in diameter, weighing between 4-7 pounds. It's a member of the Cucurbita pepo group, which includes summer squash such as zucchini as well as winter acorn squash. As a winter squash, it is generally available during late autumn through the early winter months.
Expert Tips – Cutting Spaghetti Squash
- Play it safe. Spaghetti squash can be a bit unwieldy to slice. For safety, lay a damp towel under your cutting board if it tends to move.
- Cut the ends off. Cut off the top and bottom before slicing the squash in half lengthwise. This helps ensure the squash is cut evenly in half as you won't need to fight with the stem. It also is helpful if you have a shorter kitchen knife. By cutting off the stem and the bottom to create flat surfaces you can also stand your squash up and cut straight down so you have two halves. The hardest part of this recipe is cutting the squash open. Be sure to use a sharp knife so the blade does not slip off the hard-skinned squash.
How to Make Sesame Spaghetti Squash Noodles with Broccoli
Spaghetti Squash:
- Slice in half lengthwise, scoop out seeds, drizzle with a little olive oil, and sprinkle with salt and pepper. Place flesh side down on a baking sheet. to roast in the oven.
- Remove and when cool enough to handle, hold the outside of the squash with a dish towel and use a fork to scrape the flesh of spaghetti squash to release “noodles” into bowl and set aside. Do this for both squash halves.
Broccoli:
- Toss broccoli florets with olive oil, salt and black pepper. Roast in the oven for 15 minutes. (I just pop the broccoli in the oven for the last 15 minutes of the spaghetti squash cooking time). Remove from oven and set aside.
Putting it all together:
- In a bowl whisk together all dressing ingredients.
- Toss spaghetti squash noodles, broccoli, and scallions with dressing. Top with toasted sesame seeds.
Storing, Freezing, and Reheating
Whole, uncooked spaghetti squash will last between 1 to 2 months in a cool dry pantry.
- To store: This will store well in an airtight container in the fridge for 4 days without the sauce. Already sauced squash will likely- last 3 days max before the texture gets mushy.
- To freeze: To freeze undressed/un-sauced squash, allow the squash to cool completely before placing it in freezer-safe bags. Be sure to squeeze as much air out as possible to prevent freezer burn.
- For reheating: Take the chill off in the microwave oven for about a minute or saute them in a pan until warm.
Frequently Asked Questions
Spaghetti squash takes about 45 minutes to 1 hour in the oven. Roast until a fork can easily be inserted into the squash. I prefer the “noodles” to have a little bit of a toothsome bite, so I tend to under roast a bit.
Spaghetti squash is rich in vitamins, minerals, and antioxidants. It also has a low-calorie content and high fiber content making it one of the healthier winter vegetables.
Spaghetti squash is mildly sweet with a slight toothsome texture making it endlessly adaptable with different flavors and cuisines.
I can’t wait for you to try this! When you make it, snap a photo and tag me on Instagram @abrapappa or use the hashtag #abraskitchen so I can feature your photo!
If you’ve tried this recipe, don’t forget to rate it and leave a comment below. I love to hear from people who’ve made my recipes!
Sesame Spaghetti Squash Noodles with Broccoli
Ingredients
Sesame Spaghetti Squash Noodles
- 1 spaghetti squash
- 2 teaspoons extra virgin olive oil divided
- a pinch of salt and pepper
- 3 cups broccoli florets
- 3 scallions thinly sliced
- 1 tablespoon toasted sesame seed
Sesame Dressing
- 2 tablespoons soy sauce tamari if you are gluten free
- 2 tablespoons toasted sesame oil
- 1 tablespoon rice wine vinegar
- 1 clove garlic crushed
Instructions
Spaghetti Squash:
- Slice in half lengthwise, scoop out seeds, drizzle with a little olive oil and sprinkle with salt and pepper. Place squash flesh side down on a baking sheet. Roast at 350 for 45 minutes to 1 hour. Remove from oven and allow to cool. When cool enough to handle, using a fork, scrape flesh of spaghetti squash to release "noodles". Place noodles in bowl and set aside.
Broccoli:
- Toss broccoli florets with 1 teaspoon olive oil, salt and pepper. Roast in 350 oven for 15 minutes. (I just pop the broccoli in the oven for the last 15 minutes of the spaghetti squash cooking time). Remove from oven and set aside.
Putting it all together:
- In a bowl whisk together all dressing ingredients.
- Toss spaghetti squash noodles, broccoli, and scallions with dressing. Top with toasted sesame seeds.
Video
Notes
- To toast sesame seeds – you can buy them toasted but they always taste better to me when I toast them at home. Simply heat a small cast iron skillet over medium heat. Add sesame seeds (make sure the skillet is dry) and toast, stirring often for 3-4 minutes. They will smell nutty and toasty when they are ready.
- To store: This will store well in an airtight container in the fridge for 4 days without the sauce. Already sauced squash will likely- last 3 days max before the texture gets mushy.
- To freeze: To freeze undressed/un-sauced squash, allow the squash to cool completely before placing it in freezer-safe bags. Be sure to squeeze as much air out as possible to prevent freezer burn.
- For reheating: Take the chill off in the microwave oven for about a minute or saute them in a pan until warm.
Jan Bunker says
This was delicious! I Roasted mushrooms with the broccoli. My husband and I loved it. Wonderful! I’ve sent it to my two daughters. They can hardly wait to try it. Thank you!
Abra Pappa, MS, CNS, LDN says
Yay! Love hearing that Jan! Adding mushrooms is an excellent move!
Katelyn says
Delicious and easy! I added red pepper flakes to the dressing to spice it up a bit. So good! Thank you!
Abra Pappa, MS, CNS, LDN says
Yay! So glad you loved this recipe Katelyn! I also spice it up with crushed red pepper, so yummy 🙂
goldie says
I am thinking about doing Paleo next month. This recipe looks like it could fit the Paleo parameters. Do you agree?
AbraPappa says
Yup, perfectly paleo as long as you use soy-free soy sauce 🙂 Coconut aminos will make it 100% paleo.
Sasha says
When you cooked the squash in the slow cooker, did you put any water in it?
AbraPappa says
Nope, and it worked perfectly. I have seen some recipes that use about 1.5 cups of water so you could try both methods and see which you prefer.
Lorie says
What protein did you serve with this?
AbraPappa says
Sesame seeds and broccoli have a decent amount of protein 🙂 but chicken, shrimp, beef, or even tofu or tempeh work really well with these flavors.