Instant Pot Spaghetti Squash

Instant Pot Spaghetti Squash is a quick and easy method for cooking perfect spaghetti squash every time! This faster method is completely goof-proof and is ideal for whipping up healthy meals on busy weeknights.

After cooking your spaghetti squash in the pressure cooker, make my Pesto Chicken Spaghetti Squash, Spaghetti Squash Bolognese, or Crispy Salmon Bowls with Pesto Spaghetti Squash. 

Cooked spaghetti squash on a white plate with a golden napkin to the side.

So you’re in the mood for spaghetti squash but you’re looking for a faster way of going about it?

You’re in luck, because this easy Instant Pot Spaghetti Squash recipe results in perfectly cooked squash in a fraction of the time. It’s the best way to decrease the cook time of spaghetti squash, bar none.

I confess, I put off making spaghetti squash in the Instant Pot for years because I had been so accustomed to roasting it in the oven.

Like so many situations in life, sometimes allowing those old habits to evolve results in all sorts of benefits.

In this case, we’re getting food on the table quicker. more time with loved ones, and zero guesswork.

If this is your first time making spaghetti squash, you’re in luck, because it is arguably the easiest way and best method of cooking it, especially on busy weekdays.

Spaghetti Squash Bolognese - an easy, nutritious low-carb, paleo weeknight meal | theroastedroot.net

Don’t worry if you don’t own an electric pressure cooker. You can easily follow my tutorial on How To Roast Spaghetti Squash and prepare it in the oven.

Cooking spaghetti squash in a pressure cooker is so easy, it may be one of your new favorite ways of making squash!

You don’t even need to coat the squash with olive oil the way you do with cooking squash in the oven.

All you need is a 6-quart Instant Pot (or a larger pressure cooker), a 3 to 4 pound spaghetti squash, a couple cups of water and a little sea salt.

And of course any toppings you want for adding once the squash is cooked.

Roasted Garlic and Kale Spaghetti Squash with sun-dried tomatoes and walnuts - a nutritious meatless weeknight meal #vegan #paleo #glutenfree

Let’s do it!

How to Make Instant Pot Spaghetti Squash:

Place the whole spaghetti squash on a sturdy cutting board. Cut the tip and tail off of the spaghetti squash using a sharp knife.

Stand the spaghetti squash on one end and carefully slice down the center of the squash.

Be sure to keep your hands out of the way of the blade, and be sure to use a knife that slices through the squash easily so that you aren’t trying to force your way through.

knife slicing a spaghetti squash in half

Use a sturdy metal spoon to scoop out the seeds and insides of both squash halves. You can discard the seeds or make roasted spaghetti squash seeds, just like roasted pumpkin seeds.

Spoon scooping out the insides and seeds of the spaghetti squash.

Pour 2 cups of water into the bottom of your pressure cooker and insert the metal trivet in the bottom of the pot.

Sprinkle the spaghetti squash flesh liberally with salt.

Hand holding a spaghetti squash half sprinkled in salt.

Place the squash in the pressure cooker cut-side down on top of the trivet.

Two halves of a whole spaghetti squash in a pressure cooker, waiting to cook.

Secure the lid on the Instant Pot and select Manual or High Pressure. Be sure the quick pressure release valve is sealed and adjust the time for 7 minutes if you’re using a 3 pound squash or 9 minutes if you’re using a 4-pound squash.

The pressure cooker will take about 8 to 10 minutes to come to pressure, but after it has completed cooking, release the pressure immediately for al dente squash noodles. For tender, softer spaghetti squash, allow it to naturally release for 5 to 10 minutes, then use the quick release valve to let out any remaining steam.

Open the lid and use tongs to carefully remove the squash from the pot using tongs.

Using tongs to bring the spaghetti squash out of the instant pot.

Let the squash cool, then use a fork to release the spaghetti-like strands.

Proceed with any of your favorite recipes, or top with marinara sauce, alfredo sauce, meat sauce, spaghetti sauce, butter, fresh parsley, parmesan cheese, or your favorite sauce and toppings of choice!

Store leftover spaghetti squash in an airtight container in the refrigerator for up to 5 days.

Cooked spaghetti squash on a white plate, sprinkled with pepper and parsley

How Long To Cook Spaghetti Squash in the Instant Pot?:

The exact cooking time depends on two factors: The size of your squash and how tender you like the squash to be. 

For a 4-pound squash, pressure cook on High for 9 minutes then use the quick release valve to release the pressure once it has finished its course for al dente noodles that still have a bit of texture to them

If you prefer tender spaghetti squash noodles, allow it to go into natural release mode for 8 to 10 minutes before relieving the pressure.

For crunchier spaghetti squash, pressure cook on High for 7 minutes.

For a 3-pound squash, decrease all of the numbers above by 2 minutes, depending on the level of doneness you’re going for. 

If you go through the cooking process and the squash isn’t as tender as you would like it, pressure cook on High pressure again for 1 to 2 minutes.

Bowl of pesto spaghetti squash with sautéed shrimp on top.

Nutrition Information For Spaghetti Squash:

A whole squash that weights 3 pounds contains 367 calories, 4 grams of fat, 88 grams of total carbohydrate, 19 grams of fiber, and therefore 69 grams of net carbs in the whole squash.

Most people consume half of a spaghetti squash (or less) in a sitting, so if you’re eating half of a three pound squash, you’re looking at about 34 grams of carbs.

For those who are looking to control their carb intake, this pressure cooker spaghetti squash can be a good tool for a low carb diet. The high water content and the dietary fiber make it nice and filling, the ideal healthy comfort food. Plus, most grocery stores carry it and it’s one of those delicious sides most people can enjoy.

Spaghetti squash contains less carbohydrate than any of the other winter squashes, so you’re still getting a nourishing, comforting meal, with less of an impact on blood sugar.

Spaghetti squash strands released from the squash with a fork.

Now that we have delicious spaghetti squash ready to eat, let’s put it to good use in some easy recipes!

What To Do With Spaghetti Squash?:

Looking for some healthy spaghetti squash recipes to put your perfectly cooked squash to use? Never fear, I have plenty of recipes on this site to choose from. Here are some of my personal favorite spaghetti squash recipes that have also received rave reviews.

  • Garlicky Spaghetti Squash with Chicken Mushrooms and Kale 
  • Spaghetti Squash Burrito Bowls 
  • Creamy Tuscan Spaghetti Squash 
  • Spaghetti Squash Stir Fry 
  • Basil Chicken Spaghetti Squash with Broccoli and Sun-Dried Tomatoes 

And that’s it! A low-fuss great way of cooking spaghetti squash to make weeknight dinners a breeze. 

Perfect for meal prep or whipping up after a busy day, this versatile recipe is here to support your energy needs.

Ingredients

  • 1 3 to 4-pound spaghetti squash
  • Sea salt
  • Sauce of choice
  • Toppings of choice

Instructions

    1. Place the whole spaghetti squash on a sturdy cutting board. Cut the tip and tail off of the spaghetti squash using a sharp knife. Stand the spaghetti squash on one end and carefully slice down the center of the squash. Be sure to keep your hands out of the way of the blade, and be sure to use a knife that slices through the squash easily so that you aren’t trying to force your way through.

    knife slicing a spaghetti squash in half

    2. Use a sturdy metal spoon to scoop out the seeds and insides of both squash halves. You can discard the seeds or make roasted spaghetti squash seeds, just like roasted pumpkin seeds.

    Spoon scooping out the insides and seeds of the spaghetti squash.

    3. Pour 2 cups of water into the bottom of your pressure cooker and insert the metal trivet in the bottom of the pot. Sprinkle the spaghetti squash flesh liberally with salt.

    Hand holding a spaghetti squash half sprinkled in salt.

    4. Place the squash in the pressure cooker cut-side down on top of the trivet.

    Two halves of a whole spaghetti squash in a pressure cooker, waiting to cook.

    5. Secure the lid on the Instant Pot and select Manual or High Pressure. Be sure the quick pressure release valve is sealed and adjust the time for 7 minutes if you’re using a 3 pound squash or 9 minutes if you’re using a 4-pound squash.

    The pressure cooker will take about 8 to 10 minutes to come to pressure, but after it has completed cooking, release the pressure immediately for al dente squash noodles. For tender, softer spaghetti squash, allow it to naturally release for 5 to 10 minutes, then use the quick release valve to let out any remaining steam.

    6. Open the lid and use tongs to carefully remove the squash from the pot using tongs.

    Using tongs to bring the spaghetti squash out of the instant pot.

    7. Let the squash cool, then use a fork to release the spaghetti-like strands.

    Cooked spaghetti squash on a white plate, sprinkled with pepper and parsley

    8. Proceed with any of your favorite recipes, or top with marinara sauce, alfredo sauce, meat sauce, spaghetti sauce, butter, fresh parsley, parmesan cheese, or your favorite sauce and toppings of choice! See my recipe suggestions above for recipe inspiration.

Notes

Store leftover spaghetti squash in an airtight container in the refrigerator for up to 5 days.

Nutrition Information

Yield 2

Serving Size 1/2 squash


Amount Per Serving

Calories 183Total Fat 2gCarbohydrates 44gNet Carbohydrates 34gFiber 10gSugar 17gProtein 4g

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Instant Pot Spaghetti Squash