Spaghetti Squash in the air fryer is a delicious low calorie pasta alternative that's brimming with healthy goodness. There are so many favorite ways to use it and it's ready in under 20 minutes cooking time!
This mild flavored nutrient-rich squash is a perfect low calorie alternative to pasta. Whether you are on a low-carb diet or are looking for a great substitute for pasta with more health benefits, you'll love this easy Air Fryer Spaghetti Squash recipe
Spaghetti squash is a delicious winter squash though it's actually available year-round at the grocery store. It is one of the mildest flavored of the winter squashes with a fantastic spaghetti type texture when cooked.
What makes this skinny?
Spaghetti squash is a great low-carb substitution for regular spaghetti. Regular spaghetti has 220 calories (1 cup) and spaghetti squash has 31 calories for the same serving size. Spaghetti squash is 'nutrient dense' meaning it has lots of great nutrients for few calories.
The only other ingredients are olive oil spray which has few calories and spices. Thanks to the air fryer which cooks like a convection oven by circulating hot air, calorie-heavy oils or butter and not needed!
Recipe Ingredient Notes
Spaghetti squash. Choose a small to medium spaghetti squash (2 pounds up to 3 pounds if you have a larger size air fryer). The size of your air fryer will determine how large a squash will fit (we have a trick to help too). If you have a small air fryer basket it may be necessary to cook the squash in two batches.
Olive oil spray. Avocado oil spray can also be used.
Seasonings. The spaghetti squash can be cooked with salt and black pepper only or add a favorite spice too. Try garlic powder, crushed red pepper flakes (my favorite), smoked paprika or Italian seasoning blend.
How to Cut Spaghetti Squash
This squash has a hard exterior like other winter squashes making it slightly tricky to cut.
The first tip is to place it on a cutting board on top of a folder kitchen towel. This helps keep it from rolling when you cut it.
You'll need a large sharp knife and will cut it lengthwise starting at the end of the squash. This how to cut spaghetti squash video will help if you have not done it before.
How to cook Spaghetti Squash in the Air Fryer
Detailed printable recipe card at the bottom of this post.
STEP 1. Cut the spaghetti squash
Check the fit in your air fryer basket. If needed you can cut the ends to all fit or cook half of the squash at a time. NOTE: it is only necessary to cut off the ends of the squash (photo 1) if needed to fit into your air fryer.
Cut the spaghetti squash in half lengthwise (see tips above)(photo 2).
Use a large spoon to scoop out the seeds (photo 3) and discard (or roast them separately).
STEP 2. Season
Spritz the cut side (open side) of the squash with olive oil spray (photo 4) and sprinkle on salt, black pepper and seasoning of choice.
STEP 3. Cook
Place the halves of the squash (if cooking both) in the air fryer basket squash cut side facing up (photo 5).
Cook at 380 degrees F for 18 minutes. At the 18 minute mark check that the squash is fork tender (photo 6). If needed add 1-2 more minutes.
STEP 4. Remove and shred
Carefully remove the squash from the air fryer basket (it will be very hot). Hold it with a clean kitchen towel of pot holder. Drag a fork lengthwise across the inside of the squash to create long strands of 'spaghetti' with an al dente texture (see photo below).
Stir to distribute the seasonings that were on the top and serve with some fresh herbs or your favorite pasta sauce.
Air Fryer cooking variations
Each different size and brand of air fryer cooks slightly differently, making it important to monitor the doneness of the food being cooked. This recipe was prepared in a Cosori 5.8 quart Air Fryer which is a 1700 watt machine.
Air fryers with smaller baskets or with less wattage may require additional minutes cooking time or multiple batches.
How to eat it
There are so many different ways to enjoy spaghetti squash!
- Serve with our Marinara Sauce or your favorite tomato sauce or spaghetti sauce
- Try the noodles in a Pad Thai stir fry recipe
- Use cooled air fry spaghetti squash 'noodles' in a salad
- Add to a frittata recipe
How to Store
Store any leftover spaghetti squash in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave.
More recipes you'll love!
Did you make it? Please RATE THE RECIPE below!
Air Fryer Spaghetti Squash
- 2-3 pound spaghetti squash size depends on the size of your air fryer; or if using a larger squash cook half at a time
- Olive oil spray avocado oil spray can be substituted
- ½ tsp kosher salt
- ⅛ tsp black pepper
- Seasoning: garlic powder crushed red pepper flakes, smoked paprika, Italian seasoning
- Cut spaghetti squash in half lengthwise using a large sharp knife (stabilizing it on a folded kitchen towel will help keep it from rolling). Using a large spoon scoop out membrane and seeds.
- Check the if the squash will fit in your air fryer basket. If it’s too long, either cut off the ends or cook one half at a time.
- Spritz the cut half of the squash with olive oil spray. Sprinkle on the salt, black pepper and any other seasonings (see Notes below).
- Place squash halves (or half) into the air fryer basket with the cut side facing up.
- Cook for 18 minutes at 380 degrees F. The squash should be fork tender (if not add a few more minutes).
- Carefully remove from the air fryer basket. Hold the squash with a clean kitchen towel or pot holder (it will be very hot). Drag a fork lengthwise lengthwise across the top of the squash flesh to create spaghetti strands. Stir to distribute the seasonings that were on the top when cooking.
- Serve with a favorite pasta sauce or fresh herbs, or use for other recipes.
- A 2 pound squash will yield approximately 4 1-cup servings
- A 3 pound squash (9-inches long by 5-inches across) will yield 6 approximately cups
- We used a 1-cup serving for the nutritional facts and WW personal points (which should be 0) as a baseline for easy calculation of larger serving sizes and different size squash and to allow tracking in the WW app