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Spaghetti Squash Salad

Atkins Spaghetti Squash Salad
Net Carbs
Prep Time: 135 Minutes
Cook Time: 45 Minutes
Phase: Phase 1
Difficulty: Easy









calculator How to Calculate Atkins Net Carbs


  • 5 cup Cooked Spaghetti Squash
  • 1/4 cup Extra Virgin Olive Oil
  • 4 medium (4-1/8" long) Scallions or Spring Onions
  • 1/4 cup Parsley
  • 1/4 cup Cilantro (Coriander)
  • 1/2 tsp Salt
  • 1/4 tsp Black Pepper


Before beginning this recipe, prepare spaghetti squash.  You will need about a 2-2.5 lb squash.  Prick the squash in several places and bake 45 minutes until tender in a preheated 400°F oven. Allow to cool slightly; cut in half, lengthwise; and scoop out seeds and discard. Pull out squash strands from each side with a fork. Transfer to a bowl to cool.  Alternatively, cut the squash in half, remove the seeds, place cut-side down on a microwaves safe plate and heat on high heat for 5 minutes at a time checking in between heatings to see when it has fully cooked through (about 10-15 minutes). 

  1. Whisk the olive oil with the green onions, parsley, cilantro, salt, and pepper. Pour over baked, cooled squash; toss until well combined.
  2. Refrigerate 2 hours for flavors to blend.

Cooking Tip

Feel free to swap in your favorite lettuce for this recipe, as net carb change will likely be minimal.

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)