All the flavors of a deliciously cheesy jalapeño popper are tossed with roasted spaghetti squash to create a low carb, gluten free & vegetarian recipe!

Cheesy jalapeno sauce tossed with warm spaghetti squash “noodles”, sign me up! This recipe is perfect for a low carb meal or a great way to spice up the side dish at your next family dinner or holiday meal!

Fork coming out of bowl of roasted spaghetti squash with cheese sauce

Are you in the market for some creamy, cheesy, spicy, goodness? Then allow me to introduce you to Jalapeño Popper Spaghetti Squash!

I love mac and cheese, jalapeno poppers and roasted spaghetti squash, so I basically just combined them all into one dish! I kind of like doing that, taking three things I love and turning them into one super amazing dish! Like this Buffalo Taco Spaghetti or these Nutella Bacon Chocolate Chip Cookies. Oh yes I did!

Using squash instead of noodles to make mac and cheese means this dish is gluten free and packs more vitamins and less carbs. This healthy recipe makes for a wonderful side dish to go with Bacon Wrapped Pork Loin or Mexican Meatloaf.

It can also be served as a main dish. It’s perfect for those cool fall evenings when you want to curl up on the couch with a big bowl of cheesy goodness!

This recipe only takes about 20 minutes of hands-on time. This means you’ll be digging into cheesy, roasted spaghetti squash in no time!

Cheesy spaghetti squash in bowl, topped with chopped cilantro

How to make Roasted Spaghetti Squash

Roasting spaghetti squash is one of the easiest ways to cook the vegetable. It only takes four simple steps.

  1. Cut the squash in half lengthwise.
    • Check out my tips below for easy ways to cut a spaghetti squash! 
  2. Use a fork to scoop out the seeds from the spaghetti squash.
  3. Brush the inside of the squash with olive oil and sprinkle with salt and pepper.
  4. Place cut side down on a piece of parchment paper on a baking sheet, roast in the oven at 400°F for 45 minutes.

How do you cut a Spaghetti Squash?

Slicing an uncooked spaghetti squash may seem like an impossible task. But I’ve got two easy ways to cut a spaghetti squash that will make your life so many easier and the task at hand much safer!

  1. I started using an electric knife to slice squash and it changed my life! No more spending 10 minutes trying to saw through the squash, while also trying not to loose a finger! This method works great and the best part is, this handy kitchen gadget is only $19.99 on Amazon.
  2. If you don’t have an electric knife, use a pairing knife to poke holes in a line around the squash where you plan to slice it. Use a larger kitchen knife to slice through the squash on the line you created.

How to make Jalapeno Popper Spaghetti Squash

  • After you’ve roasted a large squash (I recommend a 5-6 pound spaghetti squash for this recipe), remove it from the oven and allow to cool for 10-15 minutes.
  • Use a fork to pull the long strands of spaghetti squash “noodles” out of the shell and place in a large bowl, set aside.
  • Heat olive oil in a medium skillet on the stove over medium heat.
  • Add diced jalapeno peppers, serrano chilies and onions.
  • Saute 4-5 minutes, then add minced garlic and sauté 1-2 minutes.
  • Add the sautéd veggies to the bowl of roasted spaghetti squash.
  • Add milk and softened cream cheese to a large saucepan over medium heat.
  • Cook, stirring constantly, until smooth (a whisk helps to break down the cream cheese).
  • Reduce the heat to low and add the spaghetti squash with sautéd veggies to the saucepan.
  • Combine well, then add shredded spicy cheddar or pepper jack cheese.
  • Stir the cheese into the spaghetti squash until smooth and creamy.
  • Serve immediately. Optionally topped with fresh chopped cilantro.

How many carbs are in spaghetti squash?

Spaghetti squash is a great low carb alternative to pasta. One cup of roasted spaghetti squash contains 10 carbs. A four pound squash will yield about 5 cups of cooked spaghetti squash.

One cup of cooked macaroni noodles contains 43 carbs. That’s 33 grams of carb savings right there!

Spaghetti squash tossed with jalapeno cheese sauce in white baking dish

Looking for more delicious spaghetti squash recipes to dig into this fall? Try these popular recipes!

Roasted spaghetti squash tossed in a cheese sauce in a white baking dish
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Jalapeño Popper Roasted Spaghetti Squash

All the flavors of a deliciously cheesy jalapeño popper are tossed with roasted spaghetti squash to create a low carb, gluten free & vegetarian recipe!

Ingredients

  • 1 large spaghetti squash
  • 1 tbsp olive oil
  • ½ tsp kosher salt
  • ½ tsp black pepper
  • 1 tsp olive oil
  • 3 jalapeño peppers, seeded & minced
  • 2 serrano chiles, seeded & minced
  • ¼ cup onion, diced
  • 2 cloves garlic, minced
  • 1 cup milk
  • 8 oz cream cheese, softened & cubed
  • 1 cup spicy cheddar or pepper jack cheese, shredded

Instructions

  • Preheat the oven to 400°F.
  • Cut the spaghetti squash in half lengthwise, remove the seeds and brush with 1 tbsp olive oil then sprinkle with salt and pepper.
  • Place cut side down on a baking sheet, lined with parchment paper, and roast in the oven for 45 minutes.
  • Remove from the oven and allow to cool for 10-15 minutes.
  • Pull the long strands of spaghetti squash "noodles" out of the shell and place in a large bowl, set aside.
  • Heat the olive oil in a medium skillet on the stove over medium high heat.
  • Add the jalapenos, serranos and onions.
  • Sauté 4-5 minutes, then add the garlic and saute for 1 minute.
  • Add the sauteed veggies to the bowl of roasted spaghetti squash.
  • In a large pot on the stove over medium heat, add the milk and cream cheese, stir consistently until smooth and creamy.
  • Reduce the heat to low and add the bowl of spaghetti squash with sauteed veggies to the pot on the stove.
  • Combine well, then add the shredded cheese.
  • Stir the cheese into the spaghetti squash until smooth and creamy.

Notes

  • I recommend purchasing a 5-6 lb. spaghetti squash to make this recipe. This will yield approximately 6-8 cups spaghetti squash.
  • Easy ways to cut a spaghetti squash:
    • Electric knife - this is the easiest way to cut a spaghetti squash in half and my recommended method.
    • Pairing Knife + Chefs Knife - If you don't have an electric knife, use a pairing knife to poke holes in a line around the squash where you plan to slice it. Use a larger kitchen knife to slice through the squash on the line you created.

Nutrition Facts

Serving 2gCalories 463kcal (23%)Carbohydrates 24g (8%)Protein 14g (28%)Fat 36g (55%)Saturated Fat 18g (90%)Cholesterol 93mg (31%)Sodium 692mg (29%)Potassium 492mg (14%)Fiber 4g (16%)Sugar 12g (13%)Vitamin A 1510mg (30%)Vitamin C 20mg (24%)Calcium 394mg (39%)Iron 1.2mg (7%)
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