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    Make It Skinny Please » Recipes » Air Fryer » Air Fryer Spaghetti Squash

    Published: May 3, 2022 · Modified: Dec 6, 2022 by Toni Dash · 10 Comments

    Air Fryer Spaghetti Squash

    Weight Watchers Points0
    Calories: 23kcal
    Carbs: 5g
    Protein: 1g
    Fats: 1g
    Jump to Recipe

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    air fryer spaghetti squash on fork

    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!

    air fryer spaghetti squash on fork
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    air fryer spaghetti squash on fork

    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.

    Try our Spicy Shrimp Spaghetti Squash and Air Fryer Delicata Squash recipes too!

    Jump to:
    • What makes this skinny?
    • Recipe Ingredient Notes
    • How to Cut Spaghetti Squash
    • How to cook Spaghetti Squash in the Air Fryer
    • Air Fryer cooking variations
    • How to eat it
    • How to Store
    • More recipes you'll love!
    • Recipe

    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

    air fryer spaghetti squash labelled ingredients

    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.

    air fryer spaghetti squash close up

    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).

    air fryer spaghetti squash recipe steps 1-4

    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.

    air fryer spaghetti squash recipe steps 5-6

    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 spaghetti squash - shredding it

    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.

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    Recipe

    Air Fryer Spaghetti Squash

    Weight Watchers Points0
    Click to track Weight Watchers Points
    Air Fryer Spaghetti Squash takes less than 18 minutes to cook! It's a delicious, nutritious low calorie low carb pasta substitution that goes with any pasta sauce and so much more!
    5 from 79 votes
    Print Pin Rate
    Course: Side Dish
    Cuisine: American
    Diet: Low Calorie, Low Fat, Vegan, Vegetarian
    Prep Time: 5 minutes minutes
    Cook Time: 18 minutes minutes
    Total Time: 23 minutes minutes
    Servings: 1 cup
    Calories: 23kcal
    Author: Toni Dash
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    Equipment

    air fryer

    Ingredients

    • 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

    Instructions

    • 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.

    Notes

    Yield
    • 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
    Squash - Air Fryer fit
    If the your squash does not fit in your air fryer basket you can trim the ends to make it fit or cook half of the squash at a time.
    Seasoning suggestions
    To add more flavor consider sprinkling on garlic powder, smoked paprika, Italian seasoning or crushed red pepper flakes along with salt and black pepper.
    Storing leftovers
    Allow squash to fully cool. Store any leftovers in an airtight container in the refrigerator for up to 4 days. 

    Nutrition

    Calories: 23kcal | Carbohydrates: 5g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1175mg | Potassium: 81mg | Fiber: 1g | Sugar: 2g | Vitamin A: 87IU | Vitamin C: 2mg | Calcium: 18mg | Iron: 1mg
    air fryer spaghetti squash on fork
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    ABOUT THE AUTHOR

    TONI DASH
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    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 79 votes (69 ratings without comment)

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      Recipe Rating




    1. Kim says

      May 05, 2022 at 11:56 am

      5 stars
      This was so good. First time trying spaghetti squash in my air fryer and it turned out perfect.

      Reply
    2. KELLY Dagastino says

      May 04, 2022 at 8:06 am

      5 stars
      Thank you so much for this recipe, even my picky son LOVED it! Best way to prepare spaghetti squash.

      Reply
    3. Juliane says

      May 04, 2022 at 1:50 am

      5 stars
      I've never make spaghetti squash any other way again!

      Reply
    4. Amanda Wren-Grimwood says

      May 04, 2022 at 12:53 am

      5 stars
      This is so easy and a great way to cook squash. Great flavourings too. Thanks for the recipe.

      Reply
    5. Kris says

      May 03, 2022 at 9:02 pm

      5 stars
      So easy, so delicious! What's not to love?? I don't think I'll ever make it any other way again!

      Reply
    6. Anita says

      May 03, 2022 at 9:00 pm

      5 stars
      Spaghetti squash is my favorite and I always buy a couple when I see them in the grocery store. I usually us an oven, but an air-fryer works just as well.

      Reply
    7. Andrea says

      May 03, 2022 at 8:23 pm

      5 stars
      We love spaghetti squash. This easy air fryer version is perfect on a busy weeknight.

      Reply
    8. Taylor says

      May 03, 2022 at 12:15 pm

      5 stars
      After trying this air fryer method, I'll never make spaghetti squash any other way! It was SO easy and turned out perfectly tender and delicious!

      Reply
    9. Donna Batrone says

      May 03, 2022 at 11:40 am

      5 stars
      My new favorite way to make spaghetti squash! It's super yummy and so easy to make. Thank you!

      Reply
    10. Eden says

      May 03, 2022 at 8:44 am

      5 stars
      This is so easy and delicious! The perfect side dish, loved it!

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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