Skip to main content
University of Nebraska–Lincoln
  • Visit
    • Visit the University of Nebraska–Lincoln
  • Apply
    • Apply to the University of Nebraska–Lincoln
  • Give
    • Give to the University of Nebraska–Lincoln
Log In
Search

Search Form

Nebraska Extension
UNL Food
Search
Log In
  • About
    • Terms of Use
  • Eat Healthy
    • Recipes
    • Budget Friendly
    • Cooking Tips
    • Seasonal Produce
    • Meal Prep
    • Cooking with Kids
  • Move More
    • Adults
    • Kids and Teens
    • Older Adults
    • Pregnant and Postpartum Women
    • Preschool-Aged Children
    • Workouts
  • Keep Food Safe
    • Food Preservation
    • Foodborne Illness
    • Handwashing
    • Home Food Storage Chart
    • Power Outage
    • Safe Cooking Temperatures
  • Free Resources
    • Activities
    • Articles
    • Food Calendar
    • Newsletters
    • Posters
    • Presentations
    • Videos
  • Programs
    • Exploring the Science of Food
    • Food in the Field
    • Go NAPSACC
    • Growing Together Nebraska
    • Husker Performance
    • Marathon Kids
    • Nebraska Extension ServSafe® Training
    • Nutrition Education Program
    • Nutrition School Enrichment Kits
    • Sleepless in Nebraska
    • Smart Health: Tools for Managing Hypertension
  1. Nebraska
  2. IANR
  3. Nebraska Extension
  4. UNL Food
  5. Free Resources
  6. Newsletters
  7. Food Fun for Young Children
  8. Spaghetti Squash

Spaghetti Squash

Spaghetti Squash
Share
Share
Tweet
Email
Provide Feedback
spaghetti squash

Spaghetti squash is a winter squash that is golden yellow, shaped like a small watermelon and ranges in size from 2 to 5 pounds. It is also called vegetable spaghetti. When cooked, the flesh separates in strands that resemble spaghetti pasta with a mild flavor.

Nutritional Value: One cup of cooked spaghetti squash provides about 42 calories, 10 grams of carbohydrates, and other nutrients such as vitamin A and potassium. Vitamin A is important for wound healing and helping maintain normal immune function. Potassium helps your nerves to function and muscles to contract.

Selecting a squash:

  • Summer squash is harvested and eaten while the skin is still tender while winter squash grows a thick skin, which helps it to stay fresh longer.
  • Select winter squash that are heavy for their size. Avoid winter squash that have moist, black, or shriveled stems.
  • Winter squash has a long shelf life and if kept in a dry place between 55 and 60 ºF, will store for up to 3 months.
  • Kids are more likely to eat a new food if they can explore with their fingers. Making squash bites is a great new finger food!
spaghetti squash bites on a plate with dipping sauce
Photo by Marusa Jonas

Super Spaghetti Squash Bites

Download Handout Spanish Handout
Yield: About 20 Bites
Ingredients:
  • 1 small spaghetti squash, scrubbed with a clean vegetable brush under running water
  • 1 egg
  • 1 cup panko bread crumbs*
  • ½ cup grated Parmesan cheese

Directions:

  1. Wash hands with soap and water. Preheat oven to 400 ºF.
  2. Cut squash in half lengthwise and scoop out seeds. Place on a baking sheet, cut side down.
  3. Bake in oven for 40 minutes or until tender.**
  4. The squash is done when a fork easily pierces the skin and goes into the flesh. Let cool and scoop out the flesh.
  5. Break egg into a medium-sized bowl. Wash hands with soap and water after cracking raw egg. Add 1½ cups of the cooked squash, bread crumbs, and cheese. Stir until thoroughly combined.
  6. Line a baking dish or cookie sheet with parchment paper. Scoop 1 tablespoon squash batter to form bite-size nuggets. Place squash nuggets on prepared dish. Wash hands with soap and water.
  7. Bake 15-20 minutes until bottoms are golden brown. Flip and bake another 3 minutes until golden.
  8. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

*Regular bread crumbs, or crushed cracker crumbs can be used instead of panko bread crumbs.

**For a quicker option, you can cook the squash in a microwave. Place it cut side down in a microwave-safe dish with ½ cup of water. Cover with a lid or microwave-safe plastic wrap and cook on high for 8-12 minutes, or until tender. 

Nutrition Information:

  • Serving Size (4 Bites):
  • Calories: 120
  • Total Fat: 3.5g
  • Saturated Fat: 1.5g
  • Cholesterol: 40mg
  • Sodium: 230mg
  • Total Carbohydrates: 17g
  • Fiber: 1g, includes 1g Added Sugars
  • Protein: 6g
  • Calcium: 6%
  • Potassium: 2%
Nutrition Software Used: ESHA Food Processor

Sources:

  1. Potassium, Medline Plus

  2. Winter Squash, SNAP-ED Connection

This newsletter has been peer-reviewed and updated in 2023.

Tags:

fall squash vegetables winter squash

Feedback Form

Was this article helpful to you?
How will you share the article?

Related Articles

packed lunch with apple, wrap and water Tips for Packing Healthy Lunches for School
Halloween non-food treats such as pencils, stamps, bubbles, jewelry, etc. 3 Ways to Have a Healthier Halloween
Sweet Potatoes Sweet Potato Selection, Storage, and Prep Tips
Tips for Getting Creative with Cranberries

Related Recipes

grilled vegetables in foil Foil-Baked Veggies
burrito-bowl Build-Your-Own Burrito Bowl
spaghetti squash bites on a plate with dipping sauce Super Spaghetti Squash Bites
Elaine's Green Mashed Potatoes Elaine's Green-Mash Potatoes

Contact us

https:// www.unl.edu
https:// www.unl.edu
https:// www.unl.edu
https:// www.unl.edu
Email
food@unl.edu
https:// www.unl.edu
https:// www.unl.edu

Related links

  • Food Science and Technology Department
  • Nutrition and Health Sciences Department
  • Animal Science Department
  • United States Department of Agriculture (USDA)
  • National Institute of Food and Agriculture (NIFA)
  • MyPlate

Campus Links

  • Directory
  • Employment
  • Events
  • Libraries
  • Maps
  • News
  • Office of the Chancellor
  • Report an Incident

Policies & Reports

  • Accessibility Statement
  • Institutional Equity and Compliance
  • Notice of Nondiscrimination
  • Privacy Policy
  • Safety at Nebraska
  • Student Information Disclosures
UNL web framework and quality assurance provided by the Web Developer Network · QA Test
University of Nebraska–Lincoln
Established 1869 · Copyright 2025