How to Cook Spaghetti Squash

Learn How to Cook Spaghetti Squash in the oven, Instant Pot, microwave or air fryer! This easy guide will show you how to prep, roast and prepare Spaghetti Squash for your favorite recipes.

What is Spaghetti Squash?

Spaghetti squash is a winter squash that is low in calories and packed with vitamins and nutrients. When cooked, the flesh of the squash separates into strings, so it’s often used in place of pasta. The flavor is very neutral with just a hint of sweetness. It pairs wonderfully with sauces and herbs of all kinds, making it a super versatile food.

One cup of plain spaghetti squash comes in around 7.8 net carbs and just 42 calories, making it a healthier option than flour-based pasta for many people.

Most spaghetti squash are 2-6 pounds, and you can expect each pound to yield about 1 1/4 cups of cooked spaghetti squash “noodles.” So a 4 pound squash will yield about 5 cups. One serving is usually considered 1 cup

Spaghetti Squash Ingredients

To make the perfect roasted Spaghetti Squash you only need four very basic things: spaghetti squash, an oil of your choice such as olive oil or avocado oil, salt and pepper.

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How to Cook Spaghetti Squash

It’s very simple to cook spaghetti squash, and you can do it in a variety of ways! Here are your best options:

Bake Spaghetti Squash in the Oven

This is my favorite way to cook spaghetti squash, although it does take a little bit longer than the other methods listed below. To roast Spaghetti Squash you need to:

• Preheat the oven to 400 degrees F.
• Slice the squash lengthwise and scoop out the seeds. (See images and details above)
• Brush the cut side of the squash with oil and season with salt and pepper.
• Place the squash cut side down in an oven-safe baking dish and roast for 30-40 minutes. The squash is ready when it is fork tender.
• Flip the squash and allow it to cool slightly, use a fork to scrap the softened squash and “noodles” will form.

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Microwave Spaghetti Squash

This method is quick and easy and you can test for your desired tenderness as you go.

• Slice the squash lengthwise and scoop out the seeds.
• Poke 8-10 holes all over the outside of the squash.
• Pour 1/2 cup to 3/4 cup water in a micorwave safe dish. Lay the squash cut side down and cook on high heat for 10 minutes (for a 4 pound squash.)
• Check the squash and see if it has reached your desired tenderness. Cook in 3 minute increments until it is tender and you can easily run a fork through the squash to make the noodles.

Instant Pot Spaghetti Squash

I find Spaghetti Squash in the Instant Pot hit or miss. Since the size can vary and the amount of seeds, etc is different in every squash. In the Instant Pot you can’t check the progress the way you can in the oven. However, if you would like to try it in the Instant Pot follow these steps:

• Slice the squash lengthwise and scoop out the seeds. (See images and details above)
• Pour 1 cup of liquid in the bottom of the pressure cooker, place the trivet on top and then add the sliced squash.
• Secure the pressure cooker lid and set the cook time for 7 minutes (for a 4 pound squash) once the cooking time has ended manually release pressure and test the squash.

Air Fryer Spaghetti Squash

You will need a larger air fryer such as a Ninja Foodi to cook a spaghetti squash in the air fryer.

• Slice the stem off the squash and slice lengthwise, scoop out the seeds. Poke 8-10 holes all over the outside of the squash.
• Drizzle the cut side of the squash with the oil of your choice and season with salt and pepper.
• Heat the air fryer to 375 degrees for at least 3 minutes.
• Place the squash cut side up in the air fryer basket and cook for 15 minutes. Test the squash for desired tenderness. Cook in additional 5 minute increments until it is fork tender and the noodles easily form when you drag a fork across the surface.

Ways to Use Spaghetti Squash

You can use spaghetti squash pretty much anywhere you would normally use pasta! Serve with a tomato sauce and Italian Meatballs for a low-carb Bolognese. For a light, vegetarian dish, use in place of these zoodles with pepper and parmesan for a Cacio e Pepe.

You could toss cooked spaghetti squash into this Low-Carb Stir Fry if you don’t have shirataki noodles available. The sesame sauce in these Sesame Chicken Noodle Bowls would be perfect with spaghetti squash! Sesame squash noodles would be a great low-carb side to pair with these Asian Steak Rolls.

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How to Store & Reheat Spaghetti Squash

Uncooked spaghetti squash can be stored in a cool, dry place (so a pantry or cupboard) for about 3 months. If you are storing uncooked, cut squash, it can stay in an air-tight container in the fridge 5-7 days.

Once the squash is cooked, you can store in an air-tight container in the fridge (about 5 days) or in the freezer (up to 8 months). When freezing, it’s important to get as much moisture out as possible to prevent freezer burn. Once it’s well drained, place in a freezer bag and push as much air out as possible (a vacuum sealer would be perfect).

To reheat, simply microwave in 30-second increments until warmed throughout. Alternatively, you could put the leftover spaghetti squash in a pan with a touch of water (a tablespoon or less), cover with aluminum foil, then reheat in the oven at 350 degrees F. The amount of time this will take depends on how much you are reheating–It’s best to just check it every 10 minutes until it’s warmed throughout.

More Squash Recipes

• Crispy Baked Squash
• Cheddar Zucchini Cornbread Muffins
• Sausage & Butternut Squash Pasta
• Chicken Bacon Ranch Zucchini Boats