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Creamy Pumpkin Spaghetti Squash

If you want to see an eight-month-old baby inhale vegetables faster than you can even say, “Eat your vegetables,” then I highly suggest making this Creamy Pumpkin Spaghetti Squash. This also applies to toddlers, picky husbands and fervent vegetable haters.

Course Main Course
Cuisine American
Keyword roasted spaghetti squash, vegetarian, creamy spaghetti squash
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4 people
Calories 381 kcal
Author Nicole


  • 2 medium spaghetti squash
  • 1 tbsp olive oil
  • 2 tbsp unsalted butter
  • 2 tbsp all-purpose flour
  • 1 1/4 cups whole milk you can also use 2%
  • 1/2 cup grated parmesan cheese, divided
  • 1/4 cup canned pumpkin puree
  • 1/4 tsp ground cinnamon
  • 1/4 tsp kosher salt
  • 1 cup shredded mozzarella cheese


  1. Preheat oven to 375 degrees. 

  2. Microwave each squash for 3 minutes. Cut in half lengthwise. Use a spoon to scoop out all of the seeds and excess strands. Rub with olive oil. Sprinkle GENEROUSLY with salt and a conservatively with a little bit of pepper. Place flesh-side down on a large, rimmed baking sheet. Roast for 20-25 minutes or until fork tender. I would also check about 15-18 minutes as you don't want it to overcook. If it turns to spaghetti when pricked with a fork, it's done! Use your fork to turn the squash into spaghetti, set aside. 

  3. While the squash cooks, make the sauce. Heat a medium saucepan to a medium-high heat. Add butter. Once the butter starts to turn brown, swirl the pan. Continue to swirl the pan until the butter becomes a deep brown color and smells very nutty. 

  4. Turn the heat down to low and whisk in flour. Cook 1 minute. Remove from heat and slowly whisk in milk to prevent lumps from forming. Place back on the heat back on turn the flame to medium. Bring to boil and reduce to a simmer. Simmer until thickened, about 3-4 minutes. Turn the heat down to low and whisk in 1/4 cup parmesan cheese. Whisk until cheese has melted. Turn the heat off and whisk in pumpkin, cinnamon and salt. Season to taste with salt and pepper. 

  5. Evenly divide the sauce between the four squash halves. Gently toss until evenly combined. Sprinkle the cheeses on top. Bake until hot and bubbly, about 15 minutes. If you want a golden crust, turn the broiler on in the last minute or so of cooking. Alternatively, you can scoop all of the squash out, and place in a grease squash baking dish, then toss with sauce and top with cheese. Bake the same way. 

Nutrition Facts
Creamy Pumpkin Spaghetti Squash
Amount Per Serving (1 serving)
Calories 381 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 10g63%
Cholesterol 45mg15%
Sodium 437mg19%
Potassium 675mg19%
Carbohydrates 42g14%
Fiber 8g33%
Sugar 18g20%
Protein 12g24%
Vitamin A 3453IU69%
Vitamin C 11mg13%
Calcium 343mg34%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.