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    Home » Recipes » Sides

    Air Fryer Spaghetti Squash [Healthy+Low Cal]

    Published: Sep 12, 2020 · Modified: Oct 6, 2020 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

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    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.
    air fryer spaghetti squash with text overlay PIN.

    Perfect air fryer spaghetti squash, every single time! It’s simple, with just a few ingredients required, and it’s ready in 25 minutes or less.

    close up of cooked spaghetti squash sliced in half with parmesan cheese and parsley garnish on top.

    If you’ve never had spaghetti squash before, I highly recommend you start here. It’s a simple way to enjoy this delicious veggie, and even if you don’t have an air fryer, you can make it in your oven!

    fork full of spaghetti squash being lifted from bowl of two halved squash.

    Why you’ll love this dish

    • It’s surprisingly filling, yet low in calories! That’s always a win in my books.
    • Easy to prepare! Like easy peasy, just slice it in half, toss it in your air fryer and let it do its thing.
    • So flavourful and satisfying! Now, I won’t lie to you, this isn’t pasta! No vegetable could ever replace sinfully delicious, wheat pasta, BUT I do love this alternative and find it surprisingly comforting.
    • Incredibly versatile! Just like your favourite pasta dishes, you can jazz this up any way you like. Toss it with some sautéed veggies, mix it in with homemade pesto, tomato sauce, or even alfredo!
    Two halves of a cooked spaghetti squash in white dish with parsley garnish.

    How to pick spaghetti squash

    If you’re in the supermarket, wondering how on earth to choose from the mountains of squash available, you’ll want to look for the following.

    • Firstly, make sure it’s not too big, or it won’t fit inside your air fryer basket. If your supermarket has a scale, choose one that’s around the 2 lb mark.
    • Pick one that’s firm (no mushy spots) and feels heavy for its size.
    • The stem should also be firm and dry.
    • Try and avoid one’s with cracks, blemishes or bruised spots.
    • The yellow-er it is, the riper it is! So try and grab a yellow one, as opposed to the pale ones you might see in your grocery store.

    Why air fry spaghetti squash?

    1. It’s faster! You can have perfect air fryer spaghetti squash in just 20 minutes!
    2. It’s better! This method results in perfectly ‘al dente’ texture, not too mushy and not too watery. JUST RIGHT!

    How to make it

    (This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)

    This simple dish really only requires a spaghetti squash and some seasoning. Feel free to add more or less of your favourites.

    ingredients required to make air fryer spaghetti squash scattered on brown deck.

    Before you begin, make sure to wash your squash very well.

    Then, to prepare your squash, take a thin slice off of the ends, and then halve lengthwise. Do your best to make the halves as equal in size as possible for even cooking. (photos 1-2)

    Then, using a spoon, scoop out the seeds. (photo 3)

    NOTE: You may discard the seeds, or save them, if you plan to plant some in the near future. (Check out this resource for more info, if you want to store your seeds for later.)

    collage of images showing how to cut and halve spaghetti squash.

    Place your halved pieces open side up in your basket. (photo 4)

    Then drizzle with the oil (if using) and sprinkle evenly with your seasoning. (photo 5)

    Now cook until a fork easily pierces the flesh, approx 20 minutes. (photo 6)

    Collage of images showing uncooked spaghetti squash in air fryer and then seasoned and cooked.

    Transfer the squash to a bowl or dish, and using a fork, fluff it up until you have what resembles noodles. (photos 7-8)

    Collage of images displaying two spaghetti squash halves in white bowl with fork fluffing them up.

    Add some vegan parmesan cheese and fresh parsley, or enjoy without. Either way tastes great!

    Fork full of spaghetti squash with halved spaghetti squash in bowl below and air fryer in the background.

    How to store

    If you have leftovers, you may store in an air tight container in your fridge for up to 4 days.

    You may also freeze leftovers for up to 3 months, but make sure it’s tightly sealed, and completely cooled before storing.

    Reheat leftovers in the air fryer for 3-5 minutes or your oven or toaster oven until heated through.

    Which model do I need?

    I use an 8qt Ninja Foodi but any model that can fit your squash inside should work just fine.

    Keep in mind that a smaller model will likely cook your squash faster, so start checking around the 15 minute mark. Cook until the flesh is easily pierced with a fork.

    What if I don’t have an air fryer?

    No worries! You can still make some in your oven!

    Preheat your oven to 400 degrees F, cut and halve your squash and season as directed. Then bake on a tray lined with parchment paper for 35-45 minutes, until fork tender, and enjoy!

    Variations

    Try a variety of different fill ins, toppings or sauces for a new version of air fryer spaghetti squash, each time. Some of my favourites include:

    • Sauté some veggies, like onion, peppers, mushrooms and spinach and mix in with your cooked squash.
    • Pair your air fried squash with your favourite marinara, pesto, or alfredo sauce.
    • Make a sweet version and use butter over oil, brown sugar instead of salt, and a dash of cinnamon.
    • Use your veggie “spaghetti” to replace the noodles or rice in your favourite stir fry or curry dish.
    • Toss in some black beans, corn, tomato and guacamole and make it a spaghetti squash taco bowl.

    Expert Tips

    • Cut your squash in half as equally as possible for even cooking.
    • Different air fryers cook at different speeds. I’m using a Ninja Foodi, but if you have a different model, start checking for done-ness around the 15 minute mark and cook until fork tender.
    • The size of your spaghetti squash will reflect cook time. I cooked a 2 lb squash in my Ninja Foodi for 20 minutes with perfect results. If yours is smaller or bigger, adjust cook time accordingly.
    • For oil free, omit the oil and spray or drizzle a little vegetable broth on top to keep it moist during cooking.

    More air fried recipes

    • Air Fried Hash Browns From Scratch
    • Cauliflower Buffalo Wings w/ Air Fried Option
    • Air Fried Carrots [Two Ways!]
    • Healthy Air Fried Eggplant [Oil Free]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    close up of cooked spaghetti squash sliced in half with parmesan cheese and parsley garnish on top.

    Air Fryer Spaghetti Squash

    Perfect air fryer spaghetti squash, every single time! It's easy, with only a few ingredients required, and it's ready in 25 minutes or less.
    5 from 27 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 5 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 25 minutes minutes
    Course: Main Course, Side Dish
    Cuisine: American, Canadian
    Servings: 2 Servings
    Calories: 142kcal
    Author: Rosa

    Equipment

    Ninja Foodi appliance on white background.
    Ninja Foodi Air Fryer

    Ingredients

    • 2 lb spaghetti squash (1 small squash, but weigh for most accurate results)
    • 2 teaspoon avocado oil or your choice, *omit for oil free, see notes
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper optional
    • ¼ teaspoon garlic powder optional
    • ¼ teaspoon smoked paprika optional

    Optional Garnishes

    • Vegan Parmesan Cheese
    • fresh parsley
    Prevent your screen from going dark

    Instructions

    • Cut a thin slice off the ends of your squash and then cut in half, lengthwise, as evenly as possible in two halves. Place the two halves in your air fryer basket, cut side up. Then drizzle with the oil (if using) and evenly sprinkle with the seasoning.
    • Cook at 360 degrees F for 20 minutes, or until a fork can easily pierce the flesh. (This may vary according to the size of your squash.)
    • Once cooked, transfer to a dish and fluff up the inside with a fork. Then add the parmesan cheese and fresh parsley, if using, and enjoy.

    Notes

    Cut your squash in half as equally as possible for even cooking.
    Different air fryers may cook at different speeds. I’m using a Ninja Foodi, but if you have a different model, start checking your squash around the 15 minute mark and cook until fork tender.
    The size of your spaghetti squash will reflect cook time. I cooked a 2 lb squash in my Ninja Foodi for 20 minutes with perfect results. If your squash is smaller or bigger, adjust cook time.
    *For oil free, omit the oil and spray or drizzle a little vegetable broth on top for moisture before cooking.
    I use an 8qt Ninja Foodi but any model that can fit your squash inside should work just fine.
    If you don’t have an air fryer, you can still make this in your oven. Preheat to 400 degrees F, halve your squash and season as directed. Then bake on a tray lined with parchment paper for 35-45 minutes, until fork tender.
    Leftovers keep refrigerated in an air tight container for 3 days or frozen for up to 3 months.

    Nutrition

    Calories: 142kcal | Carbohydrates: 23g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Sodium: 637mg | Potassium: 348mg | Fiber: 5g | Sugar: 9g | Vitamin A: 510IU | Vitamin C: 7mg | Calcium: 74mg | Iron: 1mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    3.0K shares

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    1. Kelly

      February 27, 2023 at 10:12 pm

      5 stars
      This was the BEST spaghetti squash I’ve ever cooked. Thank you so much for this recipe. Cooked perfectly at 22 min!

      Reply
      • Rosa

        February 28, 2023 at 10:03 am

        So happy to hear that Kelly. Thanks so much for sharing! 🙂

        Reply
    2. Kris

      January 24, 2023 at 4:00 pm

      Hello, what setting do you use on your ninja foodi, “air fry” or “bake”? Thnak you!

      Reply
      • Rosa

        February 01, 2023 at 8:00 am

        Hi Kris, air fry setting.

        Reply
      • Laura Allarie

        March 29, 2023 at 1:52 am

        5 stars
        Mar. 28th, 2023 – Princeton, BC Canada
        Absolutely Delicious! The best method for cooking the squash to the perfect pasta aldente and moist, but not soggy! Thank you …
        I made this tonight using a 5lb, halved squash. Followed the oiling and seasons to taste. (EVOO and freehand spice amounts)
        Kalorik Airfry Oven
        Airfry 20 min @ 350° (Checked doneness, rotated pan 180 degrees.)
        Airfry 20 min @ 375°. Loosely cover and rest about 10 min.
        Shredded and topped with a homemade, chunky sausage marinara and Parmesan cheese.
        Yield: 4 Dinner Size Servings

        Reply
        • Rosa

          March 29, 2023 at 9:08 am

          Glad you enjoyed it Laura! Thanks for sharing your process with us.

          Reply
    3. Monica Poole

      December 31, 2022 at 3:47 pm

      5 stars
      Wonderful Results!!!

      Reply
      • Rosa

        January 03, 2023 at 9:53 am

        Glad you enjoyed!

        Reply
    4. Karla Thompson

      November 13, 2022 at 11:17 am

      5 stars
      By far the easiest way to make spaghetti squash. I spray a tiny bit of avocado spray on it sprinkle a mixture of garlic powder, onion powder, and pepper. Pop it in my pampered chef deluxe air fryer set in on roast for 20 minutes cut side down at the halfway point I flip them cut side up and finish cooking. They always come out perfect everytime.

      Reply
      • Rosa

        November 13, 2022 at 6:45 pm

        Fantastic! Thrilled you enjoyed it Karla! 🙂

        Reply
    5. Shelly

      July 21, 2022 at 6:09 pm

      I seasoned with avocado oil, garlic powder, onion powder, smoked paprika and old bay seasoning dressed over the top of the spaghetti squash before putting it in the air fryer. At the halfway point of cooking, I pulled out the spaghetti squash, fluffed it up, and added the rest of the oil/seasoning and put it back in the air fryer – WOW! The end result: It was tender with a little crispy crunch in some places (but tender enough to twirl!), and some of the crunch had caramelized! This was hands down the best spaghetti squash I’ve ever eaten! Loved it. 🙂

      Reply
      • Shelly

        July 21, 2022 at 6:10 pm

        5 stars
        Oops – sorry – I meant to add the 5 stars!!!

        Reply
      • Rosa

        July 21, 2022 at 8:58 pm

        Sounds fantastic! Thanks very much for the review, Shelly. 🙂

        Reply
    6. Jan

      January 30, 2022 at 9:34 pm

      5 stars
      Nice. I ended up cooking it 10 minutes longer and brushed it with garlic parsley butter. My new favourite way of cooking spaghetti squash. Thank you !

      Reply
      • Rosa

        January 31, 2022 at 8:53 am

        You’re welcome Jan. So glad you enjoyed!

        Reply
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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients and under 400 calories per serving with many gluten-free and oil-free options. Occasional cheat days included. 😉

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