A popular part of autumn and winter dishes, spaghetti squash has been popularized by its versatile methods of consumption (think noodles, mash, soup, and more!). If you’ve never had a gander at this versatile veggie, then today’s the day to try—but first, is spaghetti squash gluten-free friendly?
Spaghetti squash is gluten-free. It’s a vegetable that does not contain gluten. Brands like Cece’s Veggie Co. Noodled, Solely, Impasta Foods, and Green Giant make prepared spaghetti squash noodles that are gluten-free. Other healthy gluten-free alternatives to spaghetti squash include Tattooed Chef Zucchini Spirals, Taylor Farms Cauliflower Pearls, and Cece’s Veggie Co. Noodled Beet Spirals.
Proceeding through this article, we will go over why spaghetti squash is good for you, presenting the many benefits consuming this popular autumn and winter dish provides. We have also managed to get together a list of different types of gluten-free and healthy alternatives similar to spaghetti squash and its many forms of consumption. Let’s dig in!
Contents
- Is Spaghetti Squash Bad For You?
- Nutritional Facts for Spaghetti Squash
- Healthy Gluten-Free Alternatives to Spaghetti Squash
- Taylor Farms, Cauliflower Pearls
- Tattooed Chef, Zucchini Spirals
- 365 By Whole Foods Market, Organic Zucchini Spirals
- Cece’s Veggie Co. Noodled, Organic Zucchini Spirals
- Cece’s Veggie Co. Noodled, Organic Beet Spirals
- Cappello’s, Butternut Squash Ravioli
- Sprague, Organic Autumn Butternut Squash Soup
- Palmini, Angel Hair
- Related Questions
Is Spaghetti Squash Bad For You?
On the contrary, spaghetti squash is great for you! Though not a nutrient powerhouse, it is a low-calorie and low-carbohydrate food, making weight management easier with the fiber content spaghetti squash contains (which can aid in preventing conditions like diabetes and heart disease). Spaghetti squash contains a powerful nutrient called beta-carotene, an antioxidant that protects cells from damage (like those that may lead to cancer) and is known to protect against heart disease conditions and cognitive disorders like Alzheimer’s disease.
Beta-carotene is what causes the color orange to show in carrots, which can be seen as the yellow color in spaghetti squash. Beta-carotene also promotes good eye health, making it a powerhouse in the nutrient category. All in all, spaghetti squash is definitely good for you.
Nutritional Facts for Spaghetti Squash
Green Giant, Veggie Spirals Spaghetti Squash
With only 5g of carbs per serving, these Spaghetti Squash Veggie Spirals by Green Giant have 80% fewer calories than pasta! This healthy pasta replacement contains only one ingredient and is a simple, gluten-free treat.
Ingredients for this flavor include:
- Spaghetti Squash
- Gluten-free
Nutrition Facts (per ½ Cup Prepared, 85g):
- Calories- 25
- Total Fat- 0g
- Total Carbs- 5g
- Protein- 1g
Solely, Organic Spaghetti Squash Pasta
Only 30 calories per serving, this Organic Spaghetti Squash Pasta by Solely is wonderfully healthy and gluten-free. Made using only one ingredient, organic spaghetti squash, this food is low in carbs and high in deliciousness!
Ingredients for this flavor include:
- Organic Spaghetti Squash
- Gluten-free
- Vegan
- USDA Organic
Nutrition Facts (per ½ Cup, 13g):
- Calories- 30
- Total Fat- 0g
- Total Carbs- 6g
- Protein- 2g
Impasta Foods, Spaghetti Squash Noodles
These Spaghetti Squash Noodles by Impasta Foods are 100% squash and 0% preservatives. With only one ingredient, spaghetti squash, this food is gluten-free, healthy, and ready to be eaten with your favorite pasta sauce.
Ingredients for this flavor include:
- Spaghetti Squash
- Gluten-free
- Non-GMO
Nutrition Facts (per ½ Cup, 112g):
- Calories- 30
- Total Fat- 0g
- Total Carbs- 10g
- Protein- 1g
Cece’s Veggie Co. Noodled, Organic Butternut Spirals
Filled with fiber, these Organic Butternut Spirals by Cece’s Veggie Co. Noodled will fill you up and keep you satisfied for hours. They’re loaded with Vitamin A and beta-carotene, keeping your eyes healthy, skin clear, and immune system running strong.
Ingredients for this flavor include:
- Organic Butternut Squash
- Vegan
- Gluten-free
- Kosher
- USDA Organic
Nutrition Facts (per 3 oz, 76g):
- Calories- 35
- Total Fat- 0g
- Total Carbs- 9g
- Protein- 1g
Healthy Gluten-Free Alternatives to Spaghetti Squash
Taylor Farms, Cauliflower Pearls
This low-calorie option of Cauliflower Pearls by Taylor Farms, like spaghetti squash, is a great low carbohydrate alternative to rice. An excellent source of Vitamins C and K, this food is versatile. It can be mashed, sautéed, baked, or used as a healthy rice alternative.
Ingredients for this flavor include:
- Cauliflower
- Gluten-free
Nutrition Facts (per 1 Cup, 85g):
- Calories- 25
- Total Fat- 0g
- Total Carbs- 4g
- Protein- 2g
Tattooed Chef, Zucchini Spirals
Another alternative to spaghetti squash is these Zucchini Spirals by Tattooed Chef. It contains only one ingredient, which is low calorie and low carb while remaining gluten-free, vegan, and healthy!
Ingredients for this flavor include:
- Zucchini
- Gluten-free
- Vegan
Nutrition Facts (per 2 Nests, 85g):
- Calories- 15
- Total Fat- 0g
- Total Carbs- 3g
- Protein- 1g
365 By Whole Foods Market, Organic Zucchini Spirals
Although these Organic Zucchini Spirals from 365 By Whole Foods Market do not contain the “gluten-free” label, the ingredients contain only two ingredients, organic zucchini, and sea salt, neither of which are ingredients that contain gluten. This is most likely a case of trace gluten (aka cross-contamination). For those that are fine with trace gluten then this food should be fine, but for those with Celiac or higher allergies and sensitivities, being cautious with this food is best until stated otherwise.
Ingredients for this flavor include:
- Organic Zucchini
- Sea Salt
- Vegan
- USDA Organic
Nutrition Facts (per 3 oz, 85g):
- Calories- 15
- Total Fat- 0g
- Total Carbs- 3g
- Protein- <1g
Cece’s Veggie Co. Noodled, Organic Zucchini Spirals
This versatile food, zucchini, is packed with nutrition and great in multitudes of different recipes, making it a great healthy, gluten-free alternative to spaghetti squash. It’s low carb, low calorie, and loaded with B Vitamins (which boost cognitive health and metabolism).
Ingredients for this flavor include:
- Organic Zucchini
- Vegan
- Gluten-free
- Kosher
- USDA Organic
Nutrition Facts (per 3 oz, 85g):
- Calories- 15
- Total Fat- 0g
- Total Carbs- 3g
- Protein- 1g
Cece’s Veggie Co. Noodled, Organic Beet Spirals
Beets are a powerhouse of nutrients like betaine, which fights inflammation and bloating. These Organic Beet Spirals by Cece’s Veggie Co. Noodled are the way to go as a healthy, gluten-free alternative to spaghetti squash.
Ingredients for this flavor include:
- Organic Beets
- Vegan
- Gluten-free
- Kosher
- USDA Organic
Nutrition Facts (per 3 oz, 76g):
- Calories- 35
- Total Fat- 0g
- Total Carbs- 7g
- Protein- 1g
Cappello’s, Butternut Squash Ravioli
Ravioli are hard to find if you have a dairy or gluten allergy. Thankfully Cappello’s has created this Butternut Squash Ravioli that is dairy-free, gluten-free, and soy-free! The creamy texture and subtly sweet flavor in each bite are worth the buy.
Ingredients for this flavor include:
- Butternut Squash
- Egg
- Tapioca Flour
- Almond Flour
- Carrot
- Roasted Onion (Onion, Water)
- Celery
- Water
- Olive Oil
- Xanthan Gum
- Organic Honey
- Sea Salt
- Roasted Garlic (Garlic, Water)
- Orange Juice Concentrate (Orange Juice Concentrate, Water)
- Onion Powder
- Garlic Powder
- Thyme
- Black Pepper
- Turmeric
- Nutmeg
- Gluten-free
- Kosher
- Dairy-free
- Soy-free
- CONTAINS EGGS AND TREE NUTS (ALMOND FLOUR)
Nutrition Facts (per 4 Ravioli, 132g):
- Calories- 320
- Total Fat- 17g
- Total Carbs- 38g
- Protein- 9g
Sprague, Organic Autumn Butternut Squash Soup
Bring Autumn to the table with this Organic Autumn Butternut Squash Soup by Sprague. It uses only organic ingredients, like pumpkin, turmeric, and apple cider vinegar, to get the best flavor while remaining healthy and gluten-free.
Ingredients for this flavor include:
- Water
- Butternut Squash
- Carrots
- Onions
- Pumpkin
- Sugars (Brown Sugar, Maple Syrup)
- Coconut Oil
- Olive Oil
- Creamed Coconut
- Sea Salt
- Garlic
- Apple Cider
- Apple Cider Vinegar
- Spices
- Turmeric
- Yeast Extract
- Organic
- Gluten-free
- Vegan
- Non-GMO
- Preservative-free
Nutrition Facts (per 1 Cup, 245g):
- Calories- 200
- Total Fat- 11g
- Total Carbs- 23g
- Protein- 2g
Palmini, Angel Hair
This Angel Hair by Palmini is made from hearts of palm and is only 20 calories and 4g of carbs per serving! It’s gluten-free, vegan, and kosher, making it a perfectly healthy, gluten-free alternative to spaghetti squash.
Ingredients for this flavor include:
- Sliced Hearts of Palm
- Water
- Natural Sea Salt
- Citric Acid
- Gluten-free
- Vegan
Nutrition Facts (3 Servings per Container, 75g):
- Calories- 20
- Total Fat- 0g
- Total Carbs- 4g
- Protein- 1g
Related Questions
How to cook spaghetti squash in the oven?
First, you’ll want to cut the squash in half, lengthwise, then remove the seeds (you can season and bake the seeds for a healthy, crunchy snack!). Next, place the two squash halves face down and bake in the oven at 400°F for 40 minutes, then shred after you take it out and let it cool!
How to cook spaghetti squash in an instant pot?
Cut the squash in half lengthwise, then scrape out the seeds. Cut side up, place the squash halves in your instant pot, add one cup of water, and then put the lid on top. Set electric pressure cooker on high pressure for 7 minutes, then remove from heat. Let stand for 5 minutes to release any remaining pressure, open lid, remove squash halves, and let cool before shredding with a fork.
How to cook spaghetti squash in a microwave?
Cut the spaghetti squash in half lengthwise, then place both halves in a microwave-safe dish (cut-side down). Pour water in the dish to about ½ inch. Microwave for about 12-15 minutes until spaghetti squash skin is soft and can be pierced with a fork.