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Air Fryer Spaghetti Squash

air-fried spaghetti squash

Fall has certainly hit North Carolina which means it is a great time to experiment with spaghetti squash. One of my favorite ways to cook spaghetti squash is in the air fryer.

What is Spaghetti Squash?

Although in the squash family, spaghetti squash is not as starchy as other varieties. At only 42 calories per cup (compared to 220 calories per cup of spaghetti), this low-calorie swap can help keep your calories on track while boosting your veggie intake. Spaghetti squash has a neutral taste making it perfect for a wide variety of dishes. Once cooked, you will be able to rake the spaghetti squash with a fork to produce noodle-like strands.


  • The hard shell of a spaghetti squash can be difficult to cut through.
    • Tip: Pierce the skin 3-5 times with a knife and place in the microwave for 5 minutes. This will soften to the squash allowing you to cut lengthwise safely.
  • Spaghetti squash leftovers? Your spaghetti squash is too watery? Want more of a crunchy texture?
    • Tip: place a small amount of olive oil and the spaghetti squash into a frying pan. While on medium-high heat, stir occasionally for 5-8 minutes. This will allow the spaghetti squash to dry out a bit, giving you a crunchier texture.
  • Running low on time?
    • Tip: cook your spaghetti squash in the air fryer for a faster meal! Most are ready in about 25 minutes.
  • Want to make ahead?
    • Tip: cooked spaghetti squash can be stored in an airtight container in the fridge for up to 1 week. Freeze it for up to 3 months.

How to cook spaghetti squash in an air fryer

air fried spaghetti squash


  • 1 medium spaghetti squash
  • 2 tsp olive oil
  • Salt and pepper


  1. Pierce spaghetti squash 3-5 times with a knife and place in the microwave for 5 minutes.
  2. Preheat air fryer by turning it on 3-5 minutes before you are ready to use it. Set to 380 degrees.
  3. Use an oven mitt or a kitchen towel to remove the spaghetti squash from the microwave and transfer to a cutting board.
  4. With a large knife, cut lengthwise. Then scrape out seeds with a spoon.
  5. Spread 1 tsp of olive oil on each side of the spaghetti squash. Season with desired salt and pepper.
  6. Place spaghetti squash cut-side-down into the preheated air fryer.
  7. Cook for 25-30 minutes. You can tell when the spaghetti squash has finished cooking if the shell gives easily when pressed.
  8. Use an oven mitt or kitchen towel to remove the spaghetti squash. Place on a cooking sheet or cutting board. With the oven mitt or kitchen towel hold the spaghetti squash and scrape the cooked flesh out of each half with a fork.
  9. Can serve within the skins, use right away in your favorite recipe, or store for another time.

Don’t have an air fryer? No problem. Cook spaghetti squash cut-side-down in a 400-degree oven for 45-60 minutes.

Some tasty ways to use spaghetti squash:

Turkey Taco Spaghetti Squash Boats

Baked Spaghetti Squash and Cheese

 Spaghetti Squash Chow Mein

Nutrition Information per Serving:

Serves 5

  • Serving Size: 1/2 cup (88 grams)
  • Calories: 40 calories
  • Carbohydrates: 6 g
  • Fiber: 1 g
  • Protein: 1 g
  • Fat: 2 g
  • Sodium: 15 mg
  • Total Sugar: 2 g (Includes 0g Added Sugar)

You may also enjoy:

A Dietitian’s Review of the Air Fryer

Top Five Rules of Roasting Vegetables

Tasty and easy butternut squash recipe

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