Pumpkin Seed Spaghetti Squash

This complete fall harvest side dish pairs well with roasted meats. Try this instead of pasta for your next family meal.

Yield: Makes about 6 cups



  • 1 spaghetti squash (about 3 lb/1.5 kg)
  • 1 tbsp extra-virgin olive oil
  • 1/4 cup salted butter
  • 4 tsp extra-virgin olive oil
  • 1/2 cup unsalted roasted pepitas (shelled pumpkin seeds), roughly chopped
  • 6 cloves garlic, chopped
  • 1/4 cup liquid honey
  • 2 tbsp apple cider vinegar
  • 1/2 cup fresh parsley, chopped
  • 2 tsp fresh thyme leaves or 1 tsp dried thyme, crumbled
  • 1/2 tsp freshly ground pepper
  • 1/2 tsp red pepper flakes
  • 1/2 tsp salt


  1. Preheat oven to 400°F.
  2. Halve squash crosswise. Remove and discard seeds. Brush cut sides of squash with 1 tbsp oil. Place squash, cut sides down, on a parchment paper-lined baking sheet.
  3. Bake until tender, about 45 minutes.
  4. When cool enough to handle, use a fork to pull squash strands free from shell halves; discard shell halves. There should be about 5 cups squash.
  5. To prepare dressing, melt butter with 4 tsp oil in a medium saucepan over medium heat. Add pepitas and garlic. Cook, stirring, for 1 minute. Add honey and vinegar. Bring to a simmer. Stir in parsley, thyme, pepper, red pepper flakes and salt. Drizzle dressing over spaghetti squash and toss to coat.
Nutritional analysis per 1 cup serving: 267 calories, 15.5 g fat, 3.1 g protein, 33.4 g carbohydrate, 5.1 g fibre, 302 mg sodium