Spaghetti Squash Meal Prep Bowls
This simple spaghetti squash base is perfect for weekly lunch prep, staying tender and non-watery thanks to a quick salt-and-drain step. It stores up to 5 days in the fridge and can be frozen for longer, making it a flexible option for busy weeks. Great for anyone seeking a low-carb, customizable meal base that pairs well with proteins and sauces.
Equipment
- Sheet pan
- Parchment paper
- Glass meal prep containers with lids
- fork
- Sharp knife
- Spoon
- Permanent marker
- Microwave (optional, for easier cutting)
Ingredients
- 1 whole spaghetti squash 3–4 pounds
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
Instructions
- Preheat oven to 400°F and line a sheet pan with parchment paper.
- Cut the spaghetti squash in half lengthwise with a sharp knife; if too hard to cut, microwave the whole squash for 2 minutes to soften slightly.
- Scoop out the seeds and stringy bits with a spoon.
- Drizzle cut sides with olive oil and season with half the salt and all the pepper.
- Place squash halves cut-side down on the prepared sheet pan.
- Roast for 40 minutes, until the flesh is fork-tender and edges are lightly caramelized.
- Remove from oven and cool completely on the counter for at least 30 minutes before handling or sealing.
- Use a fork to scrape the flesh into long strands, working from the edges toward the center.
- Transfer strands to a large bowl and toss with the remaining salt.
- Let the salted strands sit for 10 minutes to release moisture, then drain off any liquid that collects at the bottom.
- Portion drained strands into 5 glass meal prep containers.
- Label each container with today’s date on the lid.
- Refrigerate and use within 5 days, or freeze for longer storage.
Notes
- Cool cooked squash at room temperature for at least 30 minutes before sealing; do not leave out longer than 2 hours total.
- Refrigerator storage: up to 5 days in airtight glass containers. Label with the prep date.
- Freezer storage: up to 3 months in freezer-safe containers; thaw overnight in the fridge. Texture softens slightly after freezing.
- Reheating: microwave covered for about 2 minutes. If adding protein or sauce, heat squash 1 minute first, then add toppings and heat 1 minute more.
- Moisture control: salt strands and drain after 10 minutes before portioning to prevent watery containers by mid-week.
- Batch prep: roast two squashes at once to yield 8–10 portions for the week or for family meals.
- Serve ideas: pair with rotisserie chicken and marinara, butter and parmesan, taco meat, ground turkey, or shredded chicken; keep sauces separate until reheating.
- Anti-waste tip: mix near-the-end-of-week strands with beaten eggs and cheese, form patties, and pan-fry for a breakfast fritter.