Air Fryer Spaghetti Squash [Healthy+Low Cal]

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.

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!

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!

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.

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.)

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)

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

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

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!]

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