Spaghetti Squash with Cold-Smoked Rainbow Trout

Being on a gluten-fee diet doesn’t have to mean that you are missing out on pasta and spaghetti. Actually it’s a great possibility to try out something so much better – spaghetti squash. Love it! Sometimes, when in a hurry, I might buy some gluten-free spaghetti, but it’s mainly made of potato and corn starch, which I’m not very keen to consume. Of course there are other options available such as chickpea pasta, but these special products usually cost a quite lot. So why not using natures own beautiful spaghetti with it’s unique health benefits! More about the health benefits after the recipe.

Preparing Spaghetti Squash In The Oven – 190°C (375°F) | 60 minutes

Wash the spaghetti squash and just simply place the whole thing on a baking sheet. Pierce a few times, all around the squash, with a paring knife or poke with fork or metal skewer. That’s it! Put the whole thing in the oven just like that. Be mindful of the rolling squash so that it doesn’t fall on the floor. Bake the squash 190°C=375°F for about an hour and it will be ready to be cut in half, without any resistance with a knife. Getting the longest strands possible is about how you cut the spaghetti squash. The best way to do that is by slicing it across the waist. Crosswise, right across the middle of the squash. If you cut it from end to end, the strands will be shorter. Which is totally ok, if you prefer that way!

Note! If you are interested in cutting the baking time in half, put the squash first into a microwave for a couple of minutes, and then cut it in half. Then place the two halves on a baking sheet, facing down and bake about 30 minutes. You just saved half an hour!

Preparing Spaghetti Squash In The Microwave – High Power | 10-12 minutes

Definitely the fastest way to cook the spaghetti squash is to microwave it! Do the same thing for the squash as you would do it if you put it in the oven: carefully, pierce/stab the squash in several places all over with a paring knife. It’s a very hard squash, so be super careful and remember you are dealing with a round and rolly object!! Microwave on high for 10-12 minutes, rotating the squash halfway during cooking.

After cooking, just let the squash cool down a bit, still in the microwave. Put on some oven gloves and remove the hot squash. It’s steaming hot inside the squash and some liquid may leak through the stab marks! Now it will be easy to cut the squash in half and use a fork to take out the “spaghetti strands”. See how the strands naturally grow and follow with a fork to get as long strands as possible.

Serves 4

Spaghetti Squash with Cold-Smoked Rainbow Trout

10 min

60 min

1 hr, 10 Total Time

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  • 1 Spaghetti Squash
  • 600g Cold-smoked rainbow trout
  • 1 tablespoon Butter, pasture-raised
  • 2 Garlic gloves
  • Chives
  • Sugar peas
  • Parmesan cheese
  • Himalayan salt
  • Pepper, freshly ground


  1. Prepare the spaghetti squash as guided above and then place the "spaghetti" on the plate or a serving dish.
  2. Add butter, garlic, a bunch of cut chives and the sugar peas on a frying pan. Let them cook for a while over low heat.
  3. Ready made cold-smoked rainbow trout doesn't need anymore preparation, so just take a few bites on the top of the spaghetti squash.
  4. Grate a nice portion of parmesan cheese on the top.
  5. Add the cooked ingredients to make the finishing touch, adding the lovely and healthy greens.
  6. Season with Himalayan salt and freshly ground pepper.

Some Health Benefits of Spaghetti Squash

  • Rich in the B vitamins riboflavin, niacin, and thiamin, which promote optimal cellular function.
  • Folate supports the formation and development of new cells. It may also help prevent birth defects, help filter out homocysteine from your blood and promote cardiovascular health.
  • Potassium is helpful for people with high blood pressure.
  • Manganese is a mineral that assists in bone and tissue heath, metabolism, calcium absorption, and nerve function.
  • Other essential minerals such as calcium, iron, phosphorus, and zinc.
  • Great omega-3 and omega-6 fats content. Omega-3 fats are associated with the prevention of inflammation. On the other hand, omega-6 fats are linked to proper brain function. It is critical to maintain the ideal 1:1 ratio of these fats.

Spaghetti squash is such a great substitute for a regular spaghetti. It looks like spaghetti and tastes even better!

frying pan with butter and chives

Then add some grass-fed butter, garlic, a bunch of cut chives and the sugar peas on a frying pan. Let them cook for a while over low heat.

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