My Instant Pot spaghetti squash comes out perfectly tender with long, separable strands in under 30 minutes total. Seven minutes at high pressure, a quick release, and you have a low-carb base ready for any sauce you’d put on pasta. I make this weekly during squash season as a lighter swap for noodles.
Instant Pot makes this low-carb pasta substitute effortless!
Oven-roasting spaghetti squash takes 45 minutes to an hour. The Instant Pot cuts that to 7 minutes of actual cooking — the rest is just pressure building and releasing. For a weeknight vegetable side or quick meal prep, that time difference matters.
I tested cooking the squash whole versus halved. Whole is tempting because you skip the hardest part (cutting raw squash), but halved cooks more evenly and gives you better strand separation. If your squash is impossible to cut, you can cook it whole and add 5 minutes — but the texture won’t be quite as good.
The strands scrape out easiest when you drag your fork lengthwise, following the natural grain of the squash. Going crosswise breaks them into short pieces. Five minutes of cooling after pressure release makes it safe to handle and gives the strands time to firm up slightly. My guide to cutting spaghetti squash covers the knife technique if you need help with that first step.
Key ingredients and why they matter
To make this instant pot spaghetti squash recipe, you’ll only need spaghetti squash, water, and a 6-quart instant pot.
Full ingredient list and detailed instructions in the recipe card.
- Spaghetti squash should feel heavy for its size with hard, unblemished skin. A medium squash (around 2.5 lbs) fits most 6-quart Instant Pots when halved. Smaller squash need less time; larger ones need more.
- Water creates the steam for pressure cooking. Two cups is the minimum for most Instant Pot models to reach pressure properly.
TIPS & TRICKS
Shruthi’s top tips
- Overcooking turns the strands mushy instead of al dente. Start with 7 minutes for a medium squash — you can always add time, but you can’t undo mush.
- Size matters for timing. Under 2 lbs, reduce to 6 minutes. Over 3 lbs, increase to 9-10 minutes.
- Cut side up in the pot. This prevents water from pooling inside the squash and making it soggy.
- Scrape lengthwise. Drag your fork in the same direction as the strands for the longest “noodles.”
- Can’t cut it raw? Cook whole for 12 minutes, then halve and seed — much easier, though strands won’t be quite as defined.
How to make instant pot spaghetti squash
- Cut the spaghetti squash in half lengthwise with a sharp knife and remove the seeds.
- Pour water into the Instant Pot and place the trivet inside.
Put the spaghetti squash halves on the trivet, cut side up. - Close the Instant Pot, set the valve to “Sealing,” and cook on high pressure for 7-8 minutes. Once done, carefully release the pressure manually.
- Let it cool, then use a fork to scrape the squash into strands.
How to serve spaghetti squash strands
Use spaghetti squash strands as a pasta substitute under bolognese, or toss with pesto and cherry tomatoes for a lighter meal. For an Asian twist, top with peanut sauce and edamame. Pairs well with garlic bread on the side if you’re not avoiding carbs entirely.
Variations:
- Oven method: Halve, seed, brush with oil, and roast cut-side down at 400°F for 40-45 minutes. More hands-off but takes longer.
- Microwave method: Halve, seed, place cut-side down in a microwave-safe dish with ¼ cup water. Microwave 10-12 minutes until tender.
- Crispy strands: After cooking, toss strands with olive oil and roast on a sheet pan at 425°F for 10-15 minutes until edges crisp.
Storage and reheating suggestions
Refrigerate the spaghetti squash strands in an airtight container for up to 5 days. It is perfect for meal prep, so you can cook once and use all week.
To freeze, transfer the strands to a freezer bag and lay flat to save space. Freeze for up to 3 months; note that the texture softens slightly after thawing.
To reheat, microwave for 1–2 minutes, or sauté in a skillet with a little olive oil or butter for better texture.
More spaghetti squash recipes
If you enjoyed this recipe, check out these other spaghetti squash recipes:
Spaghetti Squash Casserole
Stuffed Spaghetti Squash
Spaghetti Squash Lasagna
Spaghetti Squash Soup
Instant Pot Spaghetti Squash
Equipment
- 1 Instant Pot 6-quart
Ingredients
- 1 medium spaghetti squash, ~2.5 lbs
- 2 cups water
Instructions
- Cut the spaghetti squash in half lengthwise. This is the hardest part—use a sharp, sturdy chef’s knife and cut slowly. Scoop out the seeds and stringy pulp with a spoon.
- Pour water into the Instant Pot and place the trivet inside.
- Place the squash halves on the trivet, cut side up (this prevents water from pooling inside).
- Lock the lid and set the valve to “Sealing.” Cook on high pressure for 7 minutes for al dente strands, or 8 minutes for softer strands.
- When cooking is complete, carefully release pressure manually using a long utensil or towel to protect your hand from the steam.
- Let cool for 5 minutes until safe to handle. Use a fork to scrape lengthwise, separating the flesh into strands.
Notes
- Squash size affects timing: For a smaller squash (under 2 lbs), reduce time to 6 minutes. For a larger squash (over 3 lbs), increase to 9-10 minutes.
- The squash is done when a fork easily pierces the flesh and the strands separate without resistance.
- If you find raw squash difficult to cut, you can cook it whole first (add 5 minutes to cooking time), then halve and seed it after—the softened squash is much easier and safer to cut.
- Check out this post on how to cut spaghetti squash for more tips and tricks.
- Refrigerate strands up to 5 days in an airtight container.
- Reheat in ,icrowave 1-2 minutes or sauté in a skillet with a little olive oil or butter.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
