Spaghetti Squash Sesame Noodles

Very close to the real thing, spaghetti squash sesame noodles are a tasty compromise for those of us trying to limit carbs or avoid gluten.


Yield: 4 servings


  • 1 (3 lb.) spaghetti squash
  • 1 tablespoon sesame seeds
  • 4 tablespoons tahini (sesame paste)
  • 4 tablespoons light soy sauce (or a gluten-free alternative)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon minced garlic
  • ¼ teaspoon red pepper flakes
  • ¼ cup chopped scallions


  1. Heat a small skillet over medium-low heat and use it to toast the sesame seeds, about 2 minutes, just until golden. Watch out so that they don’t burn. Remove from skillet and set aside.
  2. Pierce the whole spaghetti squash in a few places. Place on a microwave-safe plate. Microwave on high until fork-tender, about 15 minutes, rotating it midway.
  3. Allow to slightly cool, then use a sharp chef’s knife to cut it open. Use a large spoon to scoop out the pulp and seeds. Use kitchen scissors for stubborn pulp. You should have about 1.5 lb (700 grams) spaghetti squash strands.
  4. If, upon cutting the spaghetti squash open you discover that it’s still a bit too firm, place each half in its turn in a large microwave-safe bowl, cut side down. Add ¼ cup water. Cover, and microwave until tender, probably 3 more minutes.
  5. While the spaghetti squash is cooking, in a large serving bowl, whisk together the sesame paste, soy sauce, rice vinegar, sesame oil, garlic and red pepper flakes.
  6. Stir the hot spaghetti squash strands into the mixture and mix thoroughly. Sprinkle with the sesame seeds and chopped scallions and serve.

Nutrition Per Serving

Calories: 190; Fat: 13g; Saturated fat: 2g; Carbohydrates: 16g; Sugar: 5g;Sodium: 952mg; Fiber: 4g; Protein: 5g

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