Spaghetti squash can be your pasta swap. Learn how to cook spaghetti squash three ways (oven, Instant Pot, air fryer). Quick, easy, low carb.
Spaghetti squash is one of my favorite low-carb swaps for noodles. It has a mild flavor, like yellow squash, and the strands make a great pasta texture. You can use it anywhere you would use noodles.
We use it in recipes like our keto chicken alfredo, Cajun salmon alfredo, and Trader Joe's chicken meatball spaghetti bake. And sometimes we just serve it as a simple side dish with butter, salt, and herbs. It works in almost everything!
I have adapted how to cook spaghetti squash in three easy ways: the oven, the Instant Pot, and the air fryer. So you can choose whatever fits your day. No stress.
Before we start, I like to set a simple intention when cooking. If you want to explore this practice, you can take a look at our guide to setting intentions. It's simple and very grounding.
⚡ Quick Look: How to Cook Spaghetti Squash (3 Ways)
- 🎨 Flavor Profile: Mild, slightly sweet flavor with tender noodle-like strands
- 🔥 Methods: Oven • Instant Pot • Air Fryer
- ⏱️ Time: About 5 minutes prep + 20-40 minutes cook (varies by method)
- 🍽️ Yield: ~4 cups cooked strands from 1 medium squash
- 🌿 Skill Level: Easy, beginner-friendly
- 🥣 What You Need: Spaghetti squash, oil, salt, fork, and your preferred cooking method
- 🌞 Best Use: Low-carb base for pasta dishes, bowls, and simple sides
- 🎯 Main Benefits: Naturally gluten-free • Low-carb • Versatile • Meal-prep friendly
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💜 Why You'll Love It
- Light, but still filling and satisfying
- Goes with almost any sauce, protein, or veggie- just replaces your pasta!
- Easy enough for busy weeknights and meal prep days
- Helps you get more veggies in without feeling like "diet food"
- Nourishes your body in a gentle, balanced way
- Simple steps, minimal cleanup, and hard to mess up
What You'll Need & Quick Prep
- 1 medium spaghetti squash (about 2-4 lb)
- Avocado oil or extra-virgin olive oil
- Salt & pepper (optional garlic powder)
- Sharp chef's knife and stable cutting board
- Large spoon to scoop out seeds
- Fork (and clean kitchen scissors, if you prefer smaller strands)
- Baking sheet for oven OR Instant Pot & trivet OR an air-fryer with basket
Quick Prep: Wash and dry the squash. Cut the squash in half lengthwise and scoop out the seeds.
Hint: If cutting the squash is difficult, stab along a line and then cut all the way through. If it is still a challenge, put the swuash in the oven whole for a few minutes until it slightly softens then cut again. It doesn't have to look perfect; we are going to scoop out the strands (unless you are using the squash as a boat!) Use a large metal spoon to scoop the seeds out of the middle, then discard them.
How to Cook Spaghetti Squash 3 Ways
Oven Method
- Preheat your oven to 400 °F (200 °C).
- Brush the flesh of the squash lightly with avocado oil or extra-virgin olive oil.
- Place the squash halves, cut-side down, on a parchment-lined baking sheet.
- Season with salt (and garlic/onion powder if you like).
- Roast for 30-40 minutes, or until the flesh is tender and the shell gives a little when pressed.
- Remove carefully (it's hot!). Let cool slightly.
- Use a fork to scrape the flesh into noodle-like strands.
Instant Pot Method
- Cut the squash in half and scoop out the seeds.
- Pour 1 cup of clean water into the Instant Pot and place the trivet inside.
- Place both squash halves on the trivet (or one at a time if too large).
- Secure the lid and set to Manual / High Pressure for 7 minutes for medium-large squash (or 6 minutes for very small squash).
- Wait until cooking is done, then immediately release the pressure (quick release).
- Remove the squash carefully and let it cool enough to handle.
- Scrape into strands as above.
Air Fryer Method
- Preheat the air fryer to 375 °F (190 °C).
- Place the squash halves, cut-side up, in the basket. If they're too large, cook one half only or trim slightly.
- Brush the cut surface with oil and season lightly if you like.
- Cook for 20-25 minutes, or until a fork easily pierces the flesh and the strands form.
- Remove and let cool slightly.
- Use a fork to scrape the squash into strands.
Finishing & Serving
- Once the squash is scraped, fluff it gently with a fork so the "noodles" separate.
- Use it just like you would pasta: top with sauce, mix with veggies, or use as a base for your favorite dish.
- You can season it hot, or store and reheat later (store cooked squash in an airtight container in the fridge for up to 3-4 days).
Expert Tips
- Use a sharp, sturdy knife so cutting into the squash is easier and safer.
- Let the squash sit cut-side down for a minute after cooking. This may help drain extra moisture.
- When scraping strands, use a metal spoon to scape along the inside of the shell.
- If you prefer shorter strands, consider using a kitchen knife to snip them before serving.
- Two-inch halves usually cook more evenly than large chunks.
- Store cooked squash in an airtight glass container in the fridge for up to 4 days.
- If using frozen squash later, drain liquid well before reheating to avoid sogginess.
How to Cook Spaghetti Squash FAQ's
Choose one that's about 2½-3 pounds if you want 4-6 cups of strands. Smaller works too-just adjust cook time.
Yes - you can roast or pressure-cook it whole and cut after. It takes longer, but it avoids the difficulty of slicing through the hard rind.
Overcooking pulls out too much water or breaks down the structure. Finish when it's tender, not falling apart.
Gently reheat in a skillet with a bit of oil over medium heat. Stir-fry for 2-3 minutes so it maintains texture. The open air can help evaporate some of the extra water the strands may hold in the refrigerator.
Yes - the strands have fewer carbs and calories than traditional pasta, making it a smart swap for low-carb or gluten-free meals.
Keto Recipes You Will Love
👀Did you make spaghetti squash using one of my methods? Let me know how it went in the comments below! Give it a 🌟 review and let others know what you think! If you are on a low-carb journey or want to learn more about keto meal planning, check out my Clean Keto Meal Plan for Beginners!
Recipe
How to Cook Spaghetti Squash
Equipment
- Sharp chef's knife
- large baking sheet
- Parchment paper
- Fork
- Kitchen scissors
- Instant Pot, optional
- Air Fryer and Basket, optional
Ingredients
- 1 medium spaghetti squash about 2½-3 lb
- 1 tablespoon avocado oil or extra-virgin olive oil
- Salt and pepper to taste (optional: ¼ teaspoon garlic powder)
Instructions
- Preheat oven to 400 °F (200 °C).
- Wash and dry the squash. Cut it lengthwise and scoop out the seeds.
- Brush the flesh lightly with oil. Season with salt (and garlic powder, if using).
- Place the halves cut-side down on a parchment-lined baking sheet.
- Roast for 30-40 minutes or until tender when pressed. It should give a little!
- Remove from the oven and let cool slightly. Scrape the flesh into strands using a fork (and kitchen scissors, if desired).
- Fluff the strands with a fork and serve as a side dish or pasta substitute.
Natalie says
I absolutely love spaghetti squash as a healthy pasta substitute. I used the air fryer method this last time but I also like cooking spaghetti squash in the instant pot!