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    Home » Instant Pot

    Instant Pot Spaghetti Squash

    August 18, 2020 Updated: November 3, 2022 by Lisa Wells / 12 Comments

    Whole spaghetti squash in Instant Pot

    If you're looking for a healthy low carb, gluten-free substitute for pasta, this is it! Spaghetti squash is a simple and versatile swap for spaghetti---and cooking it whole makes it quick and easy. Here's how to cook it in an Instant Pot in 15 minutes!

    whole spaghetti squash in Instant Pot

    What is spaghetti squash?

    Spaghetti squash is a winter squash that naturally forms strands like spaghetti when you cook it. It's pale yellow in color and has a slight sweetness to it that complements savory dishes. I love spaghetti squash with Bolognese sauce or spicy sausage and olives in a fresh tomato sauce, or simply tossed with olive oil and garlic like spaghetti aglio e olio.

    Like other winter squash, it will keep for weeks uncooked so you can keep it on the counter until you need it. It has a hard, thick skin that is difficult to cut when it's raw. That's why it's much easier to cook spaghetti squash whole and cut it after it's cooked.

    This post includes some affiliate links for your convenience. You can read my full disclosure policy here.

    Cooked spaghetti squash half on cutting board

    Is it keto friendly?

    Wondering how many carbs are in spaghetti squash? With about 7 grams total carbs per serving, spaghetti squash is a great low carb, keto-friendly alternative to pasta (traditional spaghetti noodles have over 40 grams of carbs in one cup!). Just be careful of how much you eat if you're tracking macros to stay under your daily carb budget. I find that I need less spaghetti squash to fill me up so I'm not tempted to overeat it.

    Spaghetti squash is also naturally gluten-free, grain-free, paleo, and vegan. So it works as a vegetable substitute for pasta for just about everyone.

    Ways to cook it

    There are several ways to cook spaghetti squash:

    • You can bake whole spaghetti squash without cutting it in half first. It's simple to do but it will take about an hour to cook.
    • You can cut your spaghetti squash in half lengthwise. Drizzle with olive oil salt and pepper. Bake until soft and edges start to caramelize remove from oven. Separate the strands with a fork and leave them in the shell. Then fill the baked spaghetti squash "boat" with your toppings or sauce of choice.
    • You can cut it around the equator into four sections and bake it. Cutting it this way leaves the spaghetti strands longer so it's even more like traditional pasta.
    • You can cut it open and cook it in the microwave.
    • You can cook it in a slow cooker either whole or cut open first. Of course, this method takes several hours.
    • But the fastest and easiest way to cook it is whole in the Instant Pot (I use this one). You don't have to cut through the hard squash and it's faster than roasting or slow cooking. Win-win!
    Spaghetti squash on trivet rack in Instant Pot

    The best way to make it

    Instant Pot spaghetti squash is the best way to cook it because it's so fast and easy it practically cooks its self. You just put the whole spaghetti squash on top of the reck, add a cup of water and turn it on. Pressure cooking it is also great for busy weekdays. You can whip up a quick sauce while the Instant Pot is doing its thing.

    Depending on which Instant Pot pressure cooker model you have, you'll want to make sure your squash fits in the pot comfortably without going above the max fill line. A medium spaghetti squash will fit in the 6-quart models and a large spaghetti squash will fit in the 8-quart.

    Spaghetti squash strand separated with fork

    Once the squash is cooked, let the pressure release naturally vs. using a quick release. Remove the lid and carefully lift the hot squash from the pot onto a cutting board. Once it's cool enough to handle just cut it in half (either way you prefer) and scoop out the seeds. Then simply separate the strands with a fork and your spaghetti squash is ready for topping and eating!

    You can also freeze your cooked spaghetti strands for later. I freeze it in different size glass containers so I can thaw as much as I need for dinner at any time.

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    Instant Pot Spaghetti Squash

    Spaghetti squash is a simple low carb, gluten-free substitute for pasta---and cooking it in an Instant Pot electric pressure cooker makes it fast and easy. 
    4.86 from 7 votes
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    Prep Time: 3 mins
    Cook Time: 12 mins
    Total Time: 15 mins
    Servings: 8 servings
    Course: Side Dish
    Cuisine: American
    Diet: AIP, Dairy Free, Gluten Free, Keto, Low Carb, Paleo, Vegan, Vegetarian, Whole30
    Author: Lisa Wells

    Ingredients

    • 1 cup water
    • 1 medium spaghetti squash (choose a size that fits your Instant Pot)

    Instructions

    • Place steamer rack or trivet in the cooking pot. Add water and place spaghetti squash on the rack.
    • Set the program to Manual or Pressure Cook. Set the cook time to 12 minutes and set the pressure to high. Press start.
    • When cooking is done, wait for pressure to release (natural release).
    • Remove the squash from the pot by using the trivet handles to lift it out. Place the squash on a cutting board and hold it with tongs to cut in half. Remove the seeds and use a fork to separate the strands.

    Notes

    Cook time will start after the Instant Pot comes up to pressure.

    Nutrition

    Serving: 1cup Calories: 33kcal Carbohydrates: 7g Protein: 0g Fat: 0g Saturated Fat: 0g Cholesterol: 0mg Sodium: 18mg Potassium: 115mg Fiber: 1g Sugar: 2g Vitamin A: 130IU Vitamin C: 2.2mg Calcium: 25mg Iron: 0.3mg
    Keyword: Instant Pot, Quick and Easy
    Did you make this recipe?Please leave a star rating above and share your photo on social. I love seeing what you've made!

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    Reader Interactions

    Comments

    1. Debbie

      June 24, 2019 at 2:40 pm

      Can I cut the squash in half so I can fit two squash in an 8qt. Pot?

      Reply
      • Lisa

        July 05, 2019 at 1:08 pm

        Hi Debbie, I have not tried cooking the squash in the Instant Pot cut in half (I cook it whole so I don't have to cut the squash when it's hard 🙂 ) If you try cutting it in half first, let us know how it turns out!

        Reply
    2. Mikie

      November 06, 2019 at 10:55 pm

      5 stars
      How long does the natural release take?

      Reply
      • Lisa

        November 07, 2019 at 1:02 pm

        Hi Mike, the natural release time will vary depending on what type of food and how much is in the Instant Pot. It can take anywhere from 5 - 20 minutes.

        Reply
    3. MF

      December 02, 2019 at 8:51 pm

      Do you pierce the squash first?

      Reply
      • Lisa

        January 16, 2020 at 12:24 pm

        I don't, I just put it in the Instant Pot.

        Reply
    4. Doug Rapp

      December 04, 2019 at 11:37 am

      5 stars
      Works well with the squash cut in half.The strand are longer if you cut it in the center instead of legthwise. Spot on recipe and squash tastes sweet and clean. I use a 6qt insta and it holds the two halve with no problem

      Reply
    5. Suzanne

      February 19, 2020 at 10:44 pm

      I'm still trying to figure out how to use my Instant Pot. I can't quite wrap my mind around how it cooks so fast. 🙂 The spaghetti squash looks amazing though. Last time I made it in the oven and it took forever.

      Reply
    6. Tammy

      September 13, 2020 at 11:33 am

      5 stars
      Love this recipe. Super easy and the squash turned out so good

      Reply
      • Lisa

        September 14, 2020 at 5:43 pm

        Yay! Thanks for letting us know, Tammy 🙂

        Reply
    7. Cheryl

      February 02, 2021 at 3:59 pm

      5 stars
      Love, love, love this easy method of cooking spaghetti squash! ❤️

      Reply
    8. Beth

      February 24, 2021 at 6:57 pm

      5 stars
      I cut it in half and it worked out great! Used the potato setting

      Reply

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