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Spaghetti Squash Salad: Main Image

Quick Facts

Nutrition Facts

Calories 166
  Calories from Fat 136 (82%)
(24%)Total Fat 16g
(6%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 12g
(0%)Cholesterol 0mg
(0%)Sodium 9mg
(4%)Potassium 152mg
Total Carbohydrate 6g
(6%)Dietary Fiber 1g
Sugars 1g
Sugar Alcohols 0g
(5%)Protein 2g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Related Recipes

Spaghetti Squash Salad


  • 1 medium spaghetti squash

  • extra-virgin olive oil

  • kosher salt and freshly ground black pepper

  • 1/2 cup hazelnuts

  • 2 Tbs hazelnut oil

  • 2 Tbs pure maple syrup (optional)

The flesh of spaghetti squash, when cooked, comes out like strands of cooked spaghetti and makes a light stand-in for pasta lovers. I often substitute it for pasta with my Tomato Sauce. For this spaghetti squash salad, take one more step and add nuts. Serve on its own or as "garden past" or with some shaved pecorino cheese.


  • Preheat the oven to 350°F (180°C). Cut the squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper. Place, cut side down, in a large baking dish. Bake for 45 minutes, or until the strands may be loosened easily with a fork and the sides are soft when squeezed.
  • Put the hazelnuts in a medium skillet over low heat and toast until golden brown. Allow to cool. Place in a kitchen towel and rub to remove loose skins. Chop into large pieces.
  • Let the squash stand until cool enough to handle. Using a fork, scrape the squash strands into a large bowl. Add the hazelnuts and hazelnut oil, drizzle with the maple syrup, if using, and toss to serve.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.