How to Cook Spaghetti Squash

Cooked and trimmed spaghetti squash strands.

5 from 1 vote

This simple guide shows you how to cook spaghetti squash in the oven so it becomes tender strands instead of car-heavy pasta. A smart, low-carb swap that’s ready in about 30 minutes, depending on the method you choose. Check the recipe notes for ways to make it in the air fryer or Instant Pot!

Prep Time5

Cook Time30

Total Time35

Course: Side Dish

Cuisine: American

Diet: Diabetic, Gluten Free, Vegan, Vegetarian

Keyword: chicken alfredo spaghetti squash, cooking spaghetti squash, keto pasta alternative, low-carb pasta

Servings:

Calories: 75kcal

Author: Natalie Perry

Cost: 5

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)

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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.

Notes

Instant Pot: Add 1 cup water into the pot, place the trivet, and put the squash halves on top. Cook on Manual/High Pressure for 7 minutes (6 minutes if small). Quick release, let cool, then scrape.

Air Fryer: Preheat to 375 °F (190 °C). Place squash halves cut-side up in the basket, brush with oil and season lightly. Air fry for 20–25 minutes until tender. Let cool, scrape into strands.

Expert Tips:

Use a very sharp chef’s knife to cut the squash safely.

Let the squash rest cut-side down for 1 minute after cooking to help drain moisture and keep texture firmer.

If the strands are very long or clumpy, snip a few sections with kitchen scissors, then fluff with a fork.

Store cooked strands in an airtight container in the fridge for up to 4 days. To reheat, sauté gently in a skillet with a little oil to preserve texture.

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