The Best Way to Cook Spaghetti Squash (It’s in the Air Fryer)

If you love spaghetti squash but don’t love the long cooking time, you’ve come to the right place.

For years, the choice was between waiting nearly an hour for the oven or settling for the often watery, soft texture from the microwave.

As a registered dietitian, I’m always looking for ways to make nutritious food both delicious and convenient, and this air fryer method is a game-changer.

This simple technique cuts the cooking time in half and produces a wonderfully tender-crisp texture that’s closer to ‘al dente’ than any other method.

We’ll walk through everything, from picking the perfect squash to serving ideas that go way beyond a simple side dish.

What Makes Spaghetti Squash Such a Healthy Choice?

Spaghetti squash has become incredibly popular, and for good reason.

It’s a type of winter squash that, when cooked, has flesh that separates into strands resembling spaghetti.

But its appeal goes far beyond its fun texture.

From a nutritional standpoint, it’s a fantastic choice.

According to the USDA FoodData Central, a one-cup serving of cooked spaghetti squash contains only about 42 calories and 10 grams of carbohydrates, yet provides 2.

2 grams of dietary fiber.

Research consistently shows that fiber is crucial for digestive health and helps you feel full and satisfied after a meal, which can be beneficial for weight management.

Furthermore, as noted by the Harvard T.

H.

Chan School of Public Health, winter squashes are a good source of vitamins, particularly Vitamin A and Vitamin C, which are essential for immune function and skin health.

It’s a simple, low-calorie way to add a significant volume of nutrient-dense food to your plate.

How Do I Cut a Spaghetti Squash Without a Fight?

Let’s be honest: the most challenging part of this entire recipe is cutting the squash in half. Its skin is notoriously tough, which can be a safety concern. My go-to trick is to make it easier on yourself.
The Safety-First Method:
1. Stablize the Squash: Place the spaghetti squash on a sturdy cutting board. If it rolls, slice off a tiny piece from one side to create a flat, stable base.
2. Soften the Skin: Pierce the squash 4-5 times with a sharp knife or fork. Microwave it on high for 3-4 minutes. This won’t cook the squash, but it will soften the skin just enough to make cutting significantly easier and safer.
3. Use the Right Tool: A large, sharp chef’s knife is your best friend here. Position the knife in the center and press down firmly with both hands (one on the handle, one carefully on the spine of the blade) to cut it in half lengthwise.
4. Scoop the Seeds: Use a spoon to scoop out the seeds and stringy bits from the center of each half. Now, the hard part is over!

Your Simple Steps to Perfect Air-Fried Squash

This is where the magic happens. The circulating hot air of the fryer roasts the squash perfectly, keeping the strands distinct and flavorful.
Step-by-Step Instructions:
1. Preheat Your Air Fryer: Set your air fryer to 375°F (190°C). A slightly higher temperature than the original recipe helps with browning.
2. Season the Squash: Lightly brush or spray the cut-side of the squash halves with a high-smoke point oil like avocado oil. Season generously with salt, black pepper, and garlic powder. Don’t be shy with the seasoning!
3. Arrange in the Basket: Place the squash halves in the air fryer basket, cut-side up. This positioning is key—it allows moisture to escape, preventing the squash from steaming and becoming watery. If your squash is large, you may need to cook one half at a time.
4. Cook to Perfection: Air fry for 18-22 minutes. The exact time will depend on the size of your squash and your specific air fryer model. The squash is done when the edges are lightly browned and you can easily pierce the flesh with a fork.
5. Rest and Fluff: Let the squash cool for a few minutes until it’s safe to handle. Then, use a fork to gently scrape and pull the flesh away from the skin. The strands will separate beautifully.

What if My Squash Is Too Big for My Air Fryer?

One of the most common questions I get is what to do when a squash is simply too big for the air fryer basket.

Don’t worry, you don’t have to revert to the oven.

The best solution is to cut the squash into rings or cubes.

For Rings: After slicing the squash in half lengthwise, slice each half into 2-inch wide rings.

Scoop out the seeds, season as usual, and place the rings in the air fryer.

They will cook even faster, usually in about 15-18 minutes.

For Cubes: You can also peel the squash (this is easier after microwaving to soften it), cut it into cubes, and roast them in the air fryer.

This method is great for adding to salads or other vegetable medleys.

While you can always fall back on the oven (400°F for 35-40 minutes) or microwave (10-15 minutes, pierced whole), neither will achieve that perfect ‘al dente’ texture you get from the concentrated heat of the air fryer.

How Should I Serve My Spaghetti Squash?

While a simple side of spaghetti squash with butter and parmesan is delicious, its mild, slightly sweet flavor makes it a perfect canvas for other ingredients.

Think of it as a nutritious base for your favorite flavors.

Classic Marinara Boat: Fill the cooked squash shell with your favorite marinara sauce, top with mozzarella cheese, and place it back in the air fryer for 2-3 minutes to melt the cheese.

Garnish with fresh basil.

Garlic & Herb: Toss the cooked strands with melted butter or olive oil, three cloves of minced fresh garlic, and a tablespoon of chopped fresh parsley.

Pesto Perfection: Mix in 2-3 tablespoons of your favorite pesto and some toasted pine nuts for a fresh, vibrant meal.

Add grilled chicken or chickpeas to make it a complete protein-packed dish.

Tex-Mex Style: Turn it into a taco boat by filling it with seasoned ground turkey or black beans, salsa, avocado, and a dollop of Greek yogurt or sour cream.

Should I Be Swapping All My Pasta for Spaghetti Squash?

This is a question I often discuss with my clients.

It’s easy to fall into the trap of thinking you must replace all carbs with vegetables to be healthy, but that’s not the case.

It’s about making smart choices that align with your personal health goals.

Here’s the nutritional perspective: A cup of cooked spaghetti squash has about 10 grams of carbs, while a cup of cooked pasta has over 40 grams.

If you are managing your blood sugar or aiming for a lower-carb intake, spaghetti squash is an excellent choice that still allows you to enjoy a ‘pasta-like’ experience.

However, it’s not a direct one-for-one replacement.

Pasta offers more energy-dense carbohydrates, which are vital for fueling an active body.

The best approach is one of addition, not just subtraction.

Think of spaghetti squash as a tool to increase your vegetable intake and add fiber, rather than a food you have to eat instead of another.

Both can absolutely co-exist in a well-rounded, healthy diet, which might also include creative options like a surprisingly smart peanut butter tortilla snack.

Conclusion

Making spaghetti squash in the air fryer isn’t just a gimmick; it’s a genuine improvement in speed, texture, and flavor.

You get those beautifully distinct, tender strands without the long wait of oven roasting or the sogginess of microwaving.

It’s a versatile and nutritious vegetable that can easily become a staple in your meal rotation, whether as a simple side dish or the star of the show.

As a dietitian, I encourage you to embrace spaghetti squash not as a restrictive substitute, but as a delicious way to add more vegetables and fiber to your plate.

Give this method a try—I have a feeling it will become your favorite way to cook it, too!