Learn how to cook spaghetti squash three easy ways: in the Instant Pot, in the microwave, or roasted in the oven. Each method yields tender, fork-shreddable strands that make a delicious, lower-carb, gluten-free substitute for pasta. Perfect for weeknight dinners, cozy casseroles, or meal prep.
I stopped eating traditional pasta regularly years ago because of how it made me feel, and honestly I rarely miss it. A big bowl of spaghetti squash with oven-baked meatballs or a hearty meat sauce satisfies the same craving with fewer carbs and more nutrients.
Spaghetti squash is easy to prepare and, unlike spiralized zucchini, you don’t need special tools. Buying pre-made zoodles is convenient but expensive — cooking your own squash is economical and simple.
Why you’ll love this recipe:
- Three reliable cooking methods: Instant Pot, microwave, and oven. Choose the method that fits your schedule and equipment.
- Lower carb and naturally gluten-free — an excellent pasta substitute for many diets.
- Far more cost effective than buying pre-made vegetable noodles.
- Cooked squash keeps in the refrigerator for up to 4–5 days, making it ideal for meal prep.
How to cut spaghetti squash
Prepping spaghetti squash is straightforward and requires only a sharp knife and a spoon. Choose a smaller squash (under about 4.5 lb) if you want easier handling and faster cooking.
- Trim the top and bottom so the squash sits flat on the cutting board.
- Stand the squash upright and cut it in half, top to bottom.
- Scoop out the seeds with a spoon, then proceed to cook.
How to cook spaghetti squash
Spaghetti squash cooks well with any of the three methods below. The tender, golden strands have a mild flavor that works with tomato sauces, pesto, butter, olive oil, or vinaigrettes.
Pro tip: A 4½ lb spaghetti squash yields about 4 cups of shredded squash. Cooking time will vary with size.
How to cook spaghetti squash in the Instant Pot
- Place the metal trivet in the Instant Pot and add 1 cup of water.
- Set the squash halves on the trivet, lock the lid, and seal the valve. Cook on High Pressure for 7 minutes, then quick release. Let cool slightly before handling.
How to microwave spaghetti squash
- Place the squash cut-side down in a microwave-safe baking dish. Add 1–2 inches of water around the edges.
- Microwave on high for 8–10 minutes, or until the flesh is easily pierced with a fork. Times may vary with microwave power and squash size.
How to roast spaghetti squash in the oven
Roasting takes longer but develops more caramelized flavor. It’s a great option when you’re preparing other oven-based dishes.
- Preheat the oven to 400°F (200°C).
- Place squash halves cut-side down in a baking dish with 1–2 inches of water, or brush the cut sides with olive oil and place face down on a foil-lined baking sheet for more caramelization.
- Bake 40–50 minutes, or until the flesh is fork tender.
Recipe FAQs
Uncooked spaghetti squash stores well in a cool, dry pantry for 2–3 months. Once cooked, keep it in an airtight container in the refrigerator for up to 4–5 days.
Which cooking method is best?
All three methods work well. Choose based on time and flavor: microwave is fastest (about 8–10 minutes), Instant Pot is quick and hands-off once up to pressure (roughly 20–25 minutes total including pressurizing), and oven roasting (40–50 minutes) yields the most caramelized flavor.
Do I have to cut the squash before cooking?
You can cook spaghetti squash whole, but it will take longer. Cutting it in half shortens the cooking time and makes it easier to remove seeds.
Serving suggestions
Spaghetti squash is a versatile base. Try these ideas:
- Toss with marinara or meat sauce and top with cheese for a low-carb comfort meal.
- Mix with pesto and roasted vegetables for a fresh vegetarian main.
- Use as the base for a hearty casserole or lasagna-style bake.
- Top with pulled pork, BBQ chicken, or a rich mushroom ragù for game-day or weeknight dinners.
Recipe notes
- Yield: A 4½ lb squash makes about 4 cups shredded.
- Storage: Cooked spaghetti squash lasts 4–5 days refrigerated in an airtight container.
- Adjust cooking times for larger or smaller squash and for your specific appliance.
More winter squash recipes you’ll love:
- Cinnamon roasted butternut squash
- How to make pumpkin purée
- Roasted delicata squash
- Roasted pumpkin
- Roasted whole butternut squash
Simple recipe card
Ingredients
- 4.5 lb spaghetti squash — halved and seeds removed
Instant Pot instructions
- Place trivet inside Instant Pot and add 1 cup water. Set squash halves on trivet, seal lid, and cook on High Pressure for 7 minutes. Quick release and allow to cool slightly before handling.
Microwave instructions
- Place cut-side down in a microwave-safe dish with 1–2″ water. Microwave 8–10 minutes or until tender.
Oven instructions
- Preheat oven to 400°F. Place squash cut-side down in a baking dish with 1–2″ water or oil the cut sides and roast on a baking sheet. Bake 40–50 minutes, until fork tender.
- Shred flesh with a fork and serve with sauce, protein, or vegetables.
Enjoy this easy, budget-friendly alternative to pasta — perfect for quick weeknights, cozy dinners, and efficient meal prep.