Air Fryer Spaghetti Squash
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Learn how to cook spaghetti squash in the air fryer in a fraction of the time that oven roasting takes. It turns out tender yet slightly crisp, and easy to pull into spaghetti strands.
Spaghetti squash was a staple when I was on a strict low-calorie diet. It’s been almost 15 years since then, and it continues to be part of my family’s meals.
Oven roasting used to be my favorite way to prep it, but I’ve since become a little obsessed with using the air fryer (it was my air fryer acorn squash that converted me- figures!). Not only does it cook in half the time, but I reckon the strands cook more evenly (better heat distribution all around it) and the shell caramelizes better.
It took a fair few batches to get it just right because, when done incorrectly, you’ll end up with a mushy, soggy squash from which you can’t pull strands. Don’t fret, though, because this won’t happen if you follow my tried and true method. It’s so simple, even my sister (who burns toast) makes this as part of her meal prep (she’s been prepping for Hyrox!).
Key Ingredients
Find the printable recipe with measurements below.
- Spaghetti squash: I find a small to medium spaghetti squash (around 1 1/2 to 3 pounds) works best when air frying. Once cut in half, both halves should comfortably fit into a standard 4-quart air fryer basket. I did test air frying the squash in quarters, and I’ll save you the trouble: it does NOT work well at all!
- Seasonings: Olive oil, salt, and pepper. I also add a pat of butter at the end.
How to make air fryer spaghetti squash
Step 1- Season. Slice the spaghetti squash in half,scoop out the seeds and the stringy center. Rub olive oil on all sides, along with salt and pepper.
Step 2- Air fry. Place the seasoned squash in the air fryer and air fry for 25 minutes or until tender.
Step 3- Pull. Remove the squash from the air fryer and let sit for about 5 minutes, before scraping out spaghetti-like strands with a fork.
Step 4- Serve. Add a pat of butter and serve.
4 common mistakes air frying spaghetti squash
- Mushy spaghetti squash. The #1 reason for mushy spaghetti squash strands is overcooking. I recommend checking the squash at the 20-minute mark, then every minute after. The squash is ready when the strands pull apart easily but still have a firm bite (kind of like al denta pasta).
- Not cooking in batches. I commend anyone who can fit more than two squash halves in their air fryer (I have THREE, and even my biggest one can only fit two in comfortably). If needed, please cook in batches!
- Skipping the oil. You need some oil to cook up the squash, otherwise you’ll be left with a dry strands and sides which aren’t cooked evenly.
- Scraping too hard. This happened to me ALL the time when I first started cooking spaghetti squash. The base of the squash has excess liquid, so if you scrape a little too hard, it mixes in with the strands, resulting in un-even and broken strands.
How to serve air fryer spaghetti squash
I like to treat spaghetti squash like actual spaghetti and use it in similar ways. Here are a few of my favorite ways to serve it:
- In a spaghetti squash casserole. Although saying that, I do prefer to oven roast it because I need a significant amount of squash for it.
- Tossed with a healthy pasta sauce. Some of my high-protein favorites include cottage cheese alfredo or cottage cheese pasta sauce.
- Simple and cheesy. Once you remove the squash from the air fryer, sprinkle about 1/4 cup of freshly grated mozzarella into each half and stir until melty. You can even add it back to the air fryer for a minute or two. I shared this on my Instagram so you can see how I did it!
- Spaghetti squash bowls. For the ultimate low carb dinner, make the buttered squash the base of a dinner bowl and top with mashed avocado, air fryer chicken breast (or salmon bites), some pickled red onions, and a drizzle of your favorite sauce (we love Big Mac sauce).
Frequently asked questions
Once the squash has had the strands pulled, scoop out the spaghetti squash and transfer to a sealable container. You can then keep it in the fridge for up to one week or the freezer for up to two months.
No, I don’t recommend it. The excess moisture scores the air fryer basket, and actually ends up drying the strands completely. You won’t even be able to scoop anything out.
Technically, yes. However, I found it cumbersome and annoying to prep. Moist air fryers don’t have enough space or airflow for an entire spaghetti squash, and won’t cook evenly. It will soften on the outside but be undercooked inside.
✅ Nutrition reviewed
Nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
Air Fryer Spaghetti Squash
Equipment
Ingredients
- 1 spaghetti squash 1 1/2 to 3 pounds
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Instructions
- Preheat the air fryer to 375°F (190°C).
- Slice the spaghetti squash in half. Using a spoon, remove the seeds and any stringy bits. Rub olive oil over each spaghetti squash half and season with salt and pepper.
- Place the spaghetti squash halves in the air fryer, base side down. Air fry for 25 minutes, checking at the 20-minute mark. Once the strands pull apart easily, the squash is ready.
- Let the squash cool for a few minutes before using a fork to separate the strands.
- Add pats of butter, if desired, and serve.
Notes
- Spaghetti squash size: 1 1/2 pounds will take closer to 23-24 minutes, versus a 3-pound squash, which can take closer to 30 minutes.
- Serving: I like to add half a tablespoon of butter to each one before serving.
