Instant Pot Spaghetti Squash: Cook, Shred, and Serve Perfectly

How to make and cook spaghetti squash in the Instant Pot is a quick, easy pressure-cooker guide that shows how to cut and cook whole spaghetti squash. Using the Instant Pot reduces cooking time to about 7 minutes compared with 45–60 minutes in the oven, making it ideal for busy weeknights and for keto or low-carb diets.

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Spaghetti squash caught my attention the first time I tried it. It’s a great low-carb substitute for traditional pasta because, when cooked, the flesh separates into delicate strands that resemble angel hair pasta. While oven roasting can take up to an hour, pressure cooking in an Instant Pot cuts that time dramatically—so you can have tender, fork-shredded squash in minutes.

What is Spaghetti Squash

Spaghetti squash is larger and more rounded than many other squashes. Raw, it looks like typical winter squash, but after cooking the interior separates into long, thin strands that resemble pasta. Those strands work well in a variety of dishes and are a nutritious, low-carb option suitable for vegan, gluten-free, paleo, and other healthy eating plans.

Calories and Carbs in Spaghetti Squash

One cup of cooked spaghetti squash contains roughly 42 calories and about 8 grams of net carbs. That’s a significant difference from one cup of white spaghetti pasta, which has about 220 calories and 40 grams of net carbs. Because carbohydrates are the body’s preferred fuel source, reducing carbs can help your body shift to burning fat for energy—one reason spaghetti squash is popular for low-carb and keto diets.

What Does Spaghetti Squash Taste Like?

Spaghetti squash doesn’t taste exactly like traditional pasta. It has a mild, slightly sweet, and vegetal flavor that takes well to sauces and seasonings. If you enjoy vegetables and like dressing them up with flavorful sauces, spaghetti squash can be delicious. For a creamy option, try pairing it with a chicken Alfredo-style sauce or a hearty marinara and meatballs.

How to Make and Cook Spaghetti Squash in the Instant Pot

1. Cut the spaghetti squash in half crosswise (across the shorter width). If the squash is very firm, microwave for a few minutes to soften slightly before cutting.
2. Scoop out the seeds and discard.
3. Add 1 cup of water to the Instant Pot. Place the squash halves inside with the cut sides facing up.
4. Secure the lid and cook on high pressure for 7 minutes.
5. When the cook time finishes, perform a quick release to lower the pressure.
6. Carefully remove the lid and the squash. Test for tenderness by poking the flesh; it should be soft. Use a fork to shred the flesh into “spaghetti” strands.

Serving suggestions: Spaghetti squash pairs well with creamy sauces like Alfredo, tomato-based marinara with meatballs, or simply tossed with olive oil, garlic, herbs, and Parmesan. It’s also a great base for protein-forward bowls and roasted vegetables.

Can You Freeze Cooked Spaghetti Squash?

Yes. Let the cooked squash cool completely, then transfer it to a sealable freezer bag or container. Properly stored, cooked spaghetti squash will keep in the freezer for up to eight months.

How Long Does Spaghetti Squash Last?

Cooked spaghetti squash stores well in the refrigerator for 3–4 days when kept in an airtight container.

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Here’s a streamlined recipe card for the Instant Pot method:

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