A gluten-free "pasta-style" salad made with spaghetti squash. The savory umami of bacon adds a satisfying depth, making this a versatile recipe that can be served warm as a main dish or chilled as a side. We’ve included tips for preparation and creative variations so you can use up half a spaghetti squash with zero waste.

About this recipe

Spaghetti squash is a unique vegetable that separates into noodle-like strands when boiled, making it a popular gluten-free alternative to pasta. This time, we’ve paired it with the rich flavor of bacon to create a "pasta-style salad." It is delicious whether served warm or chilled, making it a perfect choice for a breakfast dish, a main for lunch, or a side for dinner. You can also swap the bacon for chicken breast or tuna for a lower-fat version, which is ideal for those who are dieting or looking to cut back on carbs. When we made it ourselves, we found that the crisp texture of the spaghetti squash paired even better with the savory bacon than we expected, resulting in a truly satisfying dish.

Ingredients (Serves 2)

  • 1/2 medium spaghetti squash (approx. 300–400g of flesh after cooking)
  • 100g bacon (1–2 thick slices, sliced into strips to make about 100g)
  • 1 tablespoon coconut oil (or ghee, or olive oil)
  • 1 clove garlic, thinly sliced or minced (optional)
  • 3–4 sprigs fresh thyme (or 1/2 teaspoon dried thyme)
  • 1 tablespoon finely chopped parsley
  • 3-4 basil leaves (for garnish)
  • 1/3 to 1/2 tsp salt (adjust based on the saltiness of the bacon)
  • A pinch of black pepper
  • 1 tsp lemon juice (for finishing, optional)

**Directions**

  1. First, prepare the spaghetti squash (soumen kabocha). Cut off the stem, slice it in half, and scoop out the seeds with a spoon. If you are boiling it in a pot, cook it in boiling water with a pinch of salt for 15–20 minutes until the skin becomes soft. You can also use a microwave or a steamer instead. Once it is cooked through, use a fork to shred the flesh into noodle-like strands (please refer to the "Points" section below for detailed instructions on how to cut it).
  2. Heat the coconut oil in a frying pan over medium-low heat. If you’re adding garlic, sauté it for a few dozen seconds until fragrant. Add the bacon and fry until crispy to draw out the fat and rich, savory flavor.
  3. Once the fat has rendered from the bacon, add the shredded spaghetti squash and fresh thyme, then quickly toss everything together. Since spaghetti squash is low in moisture, the key is to cook it quickly.
  4. Once everything is well combined, turn off the heat and add the finely chopped parsley. Adjust the salt to taste, keeping the saltiness of the bacon in mind, and season with black pepper. We find that a final squeeze of lemon juice really helps to brighten and balance the flavors.
  5. Line a dish with basil and top with the sautéed spaghetti squash to finish. It’s delicious served warm as a main dish, or you can let it cool and enjoy it as a salad.

Health & Nutrition Highlights

Spaghetti squash is a low-calorie vegetable that is rich in dietary fiber. Its satisfying, noodle-like texture makes it a great choice for those on a low-carb diet or anyone looking to manage their weight. It also contains Vitamin C, B vitamins, and minerals like potassium, which help with fluid retention and support your metabolism. While bacon provides high-quality protein and a savory umami flavor, it is also high in sodium and saturated fat. We suggest adjusting the portion size or swapping it for chicken breast or turkey bacon to make the dish even healthier. Similarly, while coconut oil is flavorful and stable at high temperatures, it is high in saturated fat; switching to olive oil is a more heart-friendly choice.

Tips for Variations

  • To boost the protein content: We recommend swapping the bacon for bite-sized pieces of grilled skinless chicken breast to make the dish even healthier and more satisfying.
  • For a Mediterranean twist: add cherry tomatoes, olives, and feta cheese, then toss them with an olive oil and lemon dressing for a truly refreshing dish.
  • For a Japanese-style twist: Season with a little sesame oil and 1 teaspoon of soy sauce, then top with shredded nori and white sesame seeds. This transforms the dish into a satisfying Japanese-style salad that feels like a proper side dish.
  • Add a bit of texture with nuts: Topping your dish with roasted pine nuts or walnuts adds a wonderful toasted aroma and a satisfying crunch.
  • Storage and Reuse: If you are making this ahead of time, it can be stored in the refrigerator for 2 to 3 days. It is also delicious served cold as a topping for bento lunches or pasta.
  • A different approach to cooking: Instead of boiling, try roasting them halved in the oven. This enhances the savory aroma and results in a much deeper flavor.

Summary

Our Spaghetti Squash and Bacon Pasta-Style Salad is a versatile, gluten-free, and fiber-rich recipe that works beautifully as a warm main dish or a chilled side. When our team tried this recipe, we loved how such simple steps resulted in a truly satisfying meal. You can easily adjust the health profile and flavor to your family’s liking by swapping the bacon for an alternative or experimenting with different types of oil. The key to success is to avoid overcooking the spaghetti squash—simply shred the strands and season them quickly. We hope you’ll give it a try and make it a new staple in your home!

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.