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Healthy Microwave Spaghetti Squash Chili

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Spaghetti Squash Chili is one of the easiest spaghetti squash recipes for the microwave you’ll find. It’s roughly 30 minutes from start to dinner. It’s hot, hearty, healthy, and completely delicious!

Closeup of a spoonful of microwave spaghetti Squash Chili

Dig into this Healthy Microwave Spaghetti Squash Chili! Your body and your taste buds will thank you!

If you’re looking for healthy new spaghetti squash recipes this winter that will warm and comfort you and your entire family, look no further.

I guarantee this delicious and unique chili recipe will soon become a family favorite!

**Please Note – The printable recipe card with detailed instructions, complete ingredient measurements, and nutritional information for making Healthy Microwave Spaghetti Squash Chili is available near the end of this post. 

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Microwave Spaghetti Squash Chili with a spoon and title text

The ingredient list for making Spaghetti Squash Chili;

  • 1 Small Spaghetti Squash (1-2 pounds)
  • 2 Tablespoons Olive oil
  • 1 Onion, chopped
  • 1 lb. Ground Beef
  • Salt and Pepper
  • 1 Can Red Beans, drained
  • 1 Can Cannellini Beans, drained
  • 2 Tablespoons Chili Powder
  • 2 Teaspoons Ground Cumin
  • 1/8 Teaspoon Cayenne Red Pepper
  • Minced Garlic, to taste
  • Hot Sauce, to taste (optional)

How to split and seed a spaghetti squash;

  • Carefully insert a chef’s knife into spaghetti squash, lengthwise. (See photo below)
  • Grab the knife handle and as you would use a hammer hit the spaghetti squash firmly on the counter.
  • The force of the squash hitting the counter with the knife inserted should be enough to split the spaghetti squash pretty evenly in half without too much extra knife work.
  • I like to use an ice cream scoop to clean out all the seeds, but a large spoon with a sharper edge works equally  well. (See photo below)
Spaghetti squash with a chef's knife inserted in the center.

Carefully insert a chef’s knife, lengthwise, into the center of the spaghetti squash.

Split open spaghetti squash with the seeds taken out and an ice cream scoop

An ice cream scoop works well for removing the seeds from the spaghetti squash.

How to cook spaghetti squash in the microwave;

  • Place a split and seeded spaghetti squash into a microwave safe dish, cut side down.
  • Add approximately ¼ cup of water to the dish and cover with cling wrap.
  • Poke a hole in the cling wrap to let the steam escape.
  • Microwave on full power until the spaghetti squash is soft.
  • Carefully uncover the squash and allow to cool until it’s cool enough to handle.
  • Scrape the interior of the cooked spaghetti squash with a fork to remove the strands, and discard the shell.

A hand holding a cooked spaghetti squash demonstrating how to remove the cooked strands with a fork,

Health benefits of spaghetti squash;

  • Spaghetti squash is very low in calories and is a great source of dietary fiber.
  • It’s naturally gluten-free and can be used as a substitute for pasta.
  • Spaghetti squash is loaded with vitamins A and C. They also contain a higher source of B complex vitamins (folate, niacin, and B6) than their counterpart, a pumpkin.

How long does spaghetti squash keep?

  • If kept in a cool dry area spaghetti squash can keep for up to 3 months.
  • Purchase firm, non-blemished spaghetti squash, and one with a brownish stem, not green.


Pot of Microwave spaghetti squash chili with a ladle.

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For additional spaghetti squash recipes from my Kudos Kitchen and around the web, please click on the following titles for;

Bowl of spaghetti squash soup with shaved Parmesan cheese and a spaghetti squash in the background.

Delicious Spaghetti Squash Soup

Below is the printable recipe card for today’s Healthy Microwave Spaghetti Squash Chili

If you’ve enjoyed this recipe and look forward to making it (or have already made it), I’d appreciate if you’d take a moment to give it some feedback by way of stars near the comment section at the end of this post. Thank you so much!

Two bowls of spaghetti squash chili in the foreground with a blue pot of chili in the background.

Healthy Microwave Spaghetti Squash Chili

Renee - Kudos Kitchen
Spaghetti Squash Chili is one of the easiest spaghetti squash recipes for the microwave you'll find. It's roughly 30 minutes from start to dinner, and it's hot, hearty, healthy, and completely delicious!
5 from 2 votes
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course comfort food, healthy main course
Cuisine American
Servings 8
Calories 146 kcal


  • 1 1-2 pound spaghetti squash, halved and seeded
  • 2 tablespoons olive oil
  • 1 large onion chopped
  • 1 pound ground beef
  • teaspoons salt, or to taste
  • ½ teaspoon black pepper, or to taste
  • 1 can (15 ounces) red beans, drained
  • 1 can (15 ounces) cannellini beans drained
  • 1 large can (29 ounces) tomato sauce
  • 2 cloves minced garlic, or to taste
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • pinch cayenne red pepper, or to taste
  • 1 tablespoon hot sauce, or to taste


To microwave the spaghetti squash;

  • Carefully split the spaghetti squash in half, lengthwise. Remove the seeds.
  • Place the spaghetti squash, cut side down in a microwave-safe container. Add approximately ¼ cup of water to the dish and cover with cling wrap.
  • Microwave on full power until the spaghetti squash is soft. Carefully uncover and set aside until cool enough to handle.

To make the spaghetti squash chili;

  • Add the oil to a large, heavy bottom, stock pot and saute the onion for approximately 3-4 minutes.
  • Add the ground beef to the pot and brown, stirring occasionally.
  • Add the salt, pepper, drained beans, chili powder, cumin, garlic to the pot and stir well.
  • Scrape the strands from the cooked spaghetti squash and add them to the pot.
  • Add the tomato sauce to the pot along with the hot sauce. Stir well and simmer on low for 15 minutes.


Serving: 1Calories: 146kcalCarbohydrates: 3gProtein: 11gFat: 9gSaturated Fat: 2gCholesterol: 36mgSodium: 552mgPotassium: 257mgFiber: 1gSugar: 0gVitamin A: 600IUVitamin C: 2.6mgCalcium: 22mgIron: 2mg
Keyword microwave spaghetti squash chili
Tried this recipe?Let us know how it was!

I sincerely hope you’ve enjoyed today’s recipe for healthy microwave spaghetti squash chili as much as I’ve enjoyed bringing it to you!

Overhead picture of a pot of spaghetti squash chili with a ladle and two soup mugs.

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Until we eat again, I hope you have a delicious day!

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Recipe Rating

Toni | Boulder Locavore

Thursday 14th of February 2019

I really love this idea! Such a perfectly satisfying meal!


Monday 11th of February 2019

Thank you for this recipe! I am on a low carb diet and constantly looking for new comforting recipes!


Monday 11th of February 2019

That's awesome!


Monday 11th of February 2019

Love this! It never occurred to me to put spaghetti squash in my chili, but it's such a good idea!


Monday 11th of February 2019

Glad you like it, April. Thank you!