Wondering how to prep spaghetti squash in your Instant Pot, Crock Pot, or oven? Here are several simple, reliable methods to prepare spaghetti squash — a healthy, low-carb alternative to pasta — plus favorite recipe ideas that work with the 21 Day Fix and the 2B Mindset.
Spaghetti squash is an excellent choice when you want a filling, low-calorie, low-carb vegetable that stretches your portions. It’s high in fiber and mild in flavor, so it pairs beautifully with sauces, pesto, stir-fries, Mexican seasonings, or Italian herbs. I often prep it ahead of time because it reheats well and makes weeknight meals much easier.
Below are four straightforward methods that work consistently, whether you have an Instant Pot, slow cooker, oven, or just a microwave. Each method yields tender strands you can serve as a noodle substitute or use as a base for casseroles and stuffed boats.
Prep tip: choose a small to medium squash if you plan to cook it whole in a pressure cooker or microwave. If roasting in the oven, halving gives you longer, more spaghetti-like strands and lovely caramelization when roasted cut-side down.
How to Prep Spaghetti Squash in the Instant Pot
Cooking spaghetti squash whole in the Instant Pot is quick and safe if you prefer not to slice a raw squash. Use a squash that fits comfortably in your Instant Pot. The method below produces evenly cooked flesh you can shred into strands.
Instructions:
- Prick the squash all over with a paring knife about 10–15 times to allow steam to escape.
- Pour 1 cup of water into the Instant Pot, place the trivet inside, and set the squash on the trivet.
- Lock the lid and pressure cook on high for 20 minutes.
- Perform a quick release when the time is up. Carefully open the lid and let the squash cool slightly before removing it.
- Allow the squash to sit at least 10 more minutes, then halve it, scoop out the seeds, and shred the flesh with a fork.
How to Prep Spaghetti Squash in the Crock Pot
The slow cooker easily accommodates whole spaghetti squash and is a hands-off option perfect for busy days. Most standard crock pots will fit a whole small-to-medium squash.
Instructions:
- Prick the squash all over with a paring knife about 10–15 times.
- Cook on Low for 4 to 6 hours, depending on the size. When tender, carefully remove the squash and set it on a cutting board to cool until it’s safe to handle (about 15 minutes).
- Cut in half, remove the seeds, and shred the flesh with a fork.
How to Prep Spaghetti Squash in the Oven
Roasting halved spaghetti squash gives the best texture and flavor, with caramelized edges and longer strands when cut lengthwise.
Instructions:
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Cut the squash in half lengthwise (this yields longer, more noodle-like strands).
- Scoop out and discard the seeds. Drizzle about 1 teaspoon olive oil into each half, rub it across the interior, and sprinkle with salt. Place the halves cut-side down on the baking sheet.
- Bake 40 to 60 minutes, depending on squash size. It’s done when the edges are caramelized and the flesh pulls away easily with a fork.
- Use a fork to fluff the interior into strands, serve the halves as bowls, or remove the strands and toss with your preferred sauce or toppings.
How to Prep Spaghetti Squash in the Microwave
The microwave is the fastest way to soften a whole spaghetti squash when you need a quick base for a meal. Times will vary by microwave and squash size, so check tenderness as you go.
Instructions:
- Prick the squash all over with a paring knife to vent.
- Microwave the whole squash for 5 minutes to start. Add additional time in 2–3 minute increments until the squash feels soft when pressed — similar to a ripe avocado.
- Let the squash rest on a cutting board until cool enough to handle, about 10–15 minutes.
- Slice it open, remove seeds, and shred the flesh with a fork.
Healthy Spaghetti Squash Recipe Ideas
Once you’ve prepped spaghetti squash, it can be used in many recipes. Here are ideas that pair well with the textures and mild flavor of the squash:
- Spaghetti squash lasagna – use shredded squash instead of noodles for a lower-carb casserole.
- Beef Bolognese with spaghetti squash – the squash can be served under a rich meat sauce or cooked right in the sauce in some recipes.
- Greek spaghetti squash boats – stuffed with seasoned meat, veggies, and a tangy tzatziki.
- Cheesy stuffed squash boats with chicken and roasted red pepper cream sauce.
- Taco-style spaghetti squash bowls topped with seasoned cauliflower or taco meat for a 2B Mindset-friendly meal.
- Shrimp scampi over spaghetti squash for a buttery, garlicky seafood option.
- Asian-inspired dishes using spaghetti squash as low-carb lo mein noodles with pork tenderloin or stir-fried vegetables.
- Spinach pesto tossed with shredded squash and grilled chicken for a simple, flavorful plate.
How to Prep Spaghetti Squash
Pin Recipe
Ingredients
- Spaghetti Squash
- Water depending on the method
- Olive oil depending on the method
Instructions
Instant Pot
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Carefully stab the squash all over with a paring knife about 10-15 times.
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Add a cup of water to the bottom of your Instant Pot, place the trivet on top, and set the squash on the trivet.
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Lock the lid and set the Instant Pot for 20 minutes on high pressure.
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Quick release pressure when the time is up. Let the squash cool slightly before removing it from the Instant Pot and placing it on a cutting board.
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Allow an additional 10 minutes to cool, then halve, remove seeds, and shred.
Slow Cooker
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Prick the squash all over with a paring knife about 10–15 times.
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Cook on Low for 4 to 6 hours. Carefully remove and let cool on a cutting board until safe to handle (about 15 minutes).
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Cut in half, remove seeds, and shred the flesh.
Oven
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Preheat oven to 400°F and line a baking sheet with parchment.
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Slice the squash in half lengthwise and scoop out the seeds. Drizzle each half with about 1 teaspoon olive oil and a pinch of salt, then place cut-side down on the baking sheet.
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Roast 40–60 minutes depending on size, until edges are caramelized and strands pull away easily with a fork.
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Fluff the interior with a fork to create spaghetti-like strands and serve.
Microwave
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Prick the squash all over with a paring knife.
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Microwave whole for 5 minutes to start, adding additional time until the squash feels soft to the touch.
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Let rest on a cutting board until cool enough to handle (about 10–15 minutes), then halve, remove seeds, and shred.
Notes
WW: ZERO points
Nutrition
