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Spaghetti Squash pasta Aglio E Olio in a blue bowl on a wooden surface
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5 from 2 votes

Spaghetti Squash Aglio E Olio

Spaghetti Squash Pasta.Try this low-carb, Paleo and gluten-free version of Spaghetti Aglio E Olio - a simple dish with garlic, olive oil, red pepper flakes, Parmesan and squash.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Keyword: Aglio e Olio, Low Carb Pasta, Spaghetti Squash
Servings: 4 servings
Calories: 300kcal
Author: Don't Mess With Mama


  • 1 spaghetti squash
  • 1/4 cup organic olive oil or pasture-raised lard
  • 6 garlic cloves, finely sliced
  • 1/2 tsp crushed red pepper flakes
  • 1 cup grated Parmesan cheese, plus some extra for garnish
  • Sea salt to taste
  • 1/4 cup minced fresh parsley or basil optional


  • Cook spaghetti squash in the Instant Pot (here are easy directions).
  • Heat olive oil or lard over medium heat in a large cast iron skillet.
  • Add garlic and cook for 1-2 minutes.
  • Add red pepper flakes and cook for a few seconds.
  • Add spaghetti squash (already cooked and forked) and salt to taste. Mix well.
  • Add Parmesan cheese and parsley or basil and mix well.
  • Garnish with Parmesan cheese for each serving.


Calories: 300kcal | Carbohydrates: 19g | Protein: 10g | Fat: 21g | Saturated Fat: 6g | Cholesterol: 17mg | Sodium: 448mg | Potassium: 322mg | Fiber: 3g | Sugar: 6g | Vitamin A: 875IU | Vitamin C: 11.5mg | Calcium: 365mg | Iron: 1.3mg