Salmon Spaghetti Squash Bake

Why You’ll Love This Recipe

This dish is a perfect balance of flavor and nutrition. The spaghetti squash provides a tender, pasta-like base with fewer carbs, while the salmon brings protein and healthy omega-3s. A creamy garlic-Parmesan sauce adds indulgence, making this bake cozy and satisfying. It’s a wholesome dinner option that feels decadent while remaining nutrient-packed and gluten-free friendly.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 1/2 pounds spaghetti squash (about half of a standard 3 lb squash)
• 8 ounces salmon (2 fillets)
• 3 tablespoons olive oil, divided (plus more for cooking the squash)
• 2 teaspoons garlic powder (or 2 garlic cloves, minced)
• 1/2 teaspoon sea salt, plus extra pinches for squash and salmon
• 1/4 teaspoon red pepper flakes
• 2 tablespoons flour (use all-purpose or gluten-free flour if needed)
• 1 cup milk
• 2/3 cup Parmesan cheese, freshly grated (divided)
• Optional substitutions: Swiss, Jarlsberg, or Smoked Gouda

Directions

1. Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise, scoop out the seeds, drizzle with olive oil, and season with a pinch of salt. Place cut side down on a baking sheet and roast for 35–40 minutes, until tender. Scrape with a fork to create strands.
2. While the squash roasts, season salmon fillets with salt and a drizzle of olive oil. Bake on a lined sheet pan for 12–15 minutes, until cooked through. Flake into bite-sized pieces and set aside.
3. In a saucepan, heat 2 tablespoons of olive oil over medium heat. Add garlic powder or minced garlic and red pepper flakes, cooking briefly until fragrant. Whisk in flour, stirring to form a roux.
4. Slowly whisk in milk, cooking until the mixture thickens into a creamy sauce. Stir in 1/3 cup Parmesan, salt, and pepper to taste.
5. In a large bowl, combine spaghetti squash strands, flaked salmon, and the sauce. Toss gently to coat.
6. Transfer the mixture to a greased baking dish. Sprinkle with the remaining Parmesan.
7. Bake for 15–20 minutes at 375°F (190°C) until bubbly and lightly golden on top. Serve warm.

Servings and timing

This recipe serves 4 people.
Preparation time: 20 minutes
Cooking time: 50 minutes
Total time: 1 hour 10 minutes

Variations

• Add spinach or kale for extra greens.
• Use smoked salmon for a deeper, richer flavor.
• Swap Parmesan with Gouda, Swiss, or Jarlsberg for a different cheese profile.
• Make it dairy-free by using almond milk and a plant-based cheese alternative.
• Add sun-dried tomatoes or roasted red peppers for brightness and color.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed through, or microwave in 1-minute intervals. Freezing is not recommended, as spaghetti squash tends to release water upon thawing.

FAQs

Do I need to peel spaghetti squash?

No, the flesh can be scraped out easily once roasted, so peeling isn’t necessary.

Can I cook the spaghetti squash in the microwave?

Yes, pierce the squash with a fork and microwave for 10–12 minutes, flipping halfway, until tender.

What type of salmon works best?

Both fresh and frozen salmon fillets work well—just thaw frozen fillets before baking.

Can I make this dish ahead of time?

Yes, you can prepare the sauce, salmon, and squash in advance, then assemble and bake before serving.

Is this recipe gluten-free?

Yes, just use gluten-free flour for the sauce.

Can I substitute another fish for salmon?

Yes, cod, trout, or even shrimp work nicely in this recipe.

How can I make it creamier?

Use heavy cream instead of milk for a richer sauce.

Can I add more vegetables?

Yes, broccoli, zucchini, or spinach would be excellent additions.

How do I prevent the squash from being watery?

After roasting, let the squash cool slightly and drain off any excess liquid before mixing it into the bake.

What can I serve this with?

It pairs well with a fresh green salad, roasted asparagus, or garlic bread.

Conclusion

Salmon Spaghetti Squash Bake is a wholesome, flavorful dish that combines roasted spaghetti squash with tender salmon and a creamy Parmesan sauce. It’s satisfying, nutritious, and perfect for those seeking a lighter, low-carb comfort meal. Whether for family dinners or meal prep, this bake is a delicious way to enjoy the best of both flavor and health.

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