Mastering Spaghetti Squash: Your Ultimate Guide to Easy Prep Methods & Healthy Recipes
Looking for the best ways to cook spaghetti squash in your Instant Pot, Crock Pot, or Oven? This comprehensive guide will show you several simple yet effective methods to prepare spaghetti squash, transforming it into a healthy, low-carb alternative to traditional pasta. Plus, we’ve gathered a collection of our favorite spaghetti squash recipes perfect for various dietary plans, including the 21 Day Fix and 2B Mindset!
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Spaghetti squash is truly a star in the world of healthy eating. It’s an ideal food to incorporate into your diet, especially if you’re following programs like the 21 Day Fix or 2B Mindset. Why? Because it’s incredibly low in calories and carbohydrates, yet surprisingly high in fiber, making it incredibly satisfying and voluminous. You get a generously sized portion for a fraction of the calories you’d consume from traditional pasta or other grains. Imagine enjoying triple the amount of “spaghetti” for the same caloric intake – that’s the power of spaghetti squash!
Beyond its impressive nutritional profile, spaghetti squash boasts a wonderfully mild flavor. This makes it an incredibly versatile vegetable that won’t overpower other ingredients in your dishes. It’s the perfect canvas for a wide array of flavors – from rich Italian sauces and vibrant pestos to zesty Mexican spices and savory Asian stir-fries. You name it, spaghetti squash can likely complement it!
To maximize convenience and make healthy eating even easier, I highly recommend prepping your spaghetti squash in advance. It stores beautifully and reheats perfectly, saving you valuable time during busy weeknights. No matter what kitchen appliances you have at your disposal, there’s a simple and effective method to cook spaghetti squash perfectly every single time. Let’s dive into my favorite preparation techniques!
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How to Prep Spaghetti Squash in the Instant Pot
The Instant Pot is a game-changer for cooking spaghetti squash, especially because you can cook a whole squash without having to dangerously cut it open first! This method is not only incredibly easy but also remarkably quick. Just be sure to select a spaghetti squash that comfortably fits inside your Instant Pot – typically a small to medium-sized squash works best.
Here’s how to cook a whole spaghetti squash in your Instant Pot:
- Prepare the Squash: Carefully pierce the spaghetti squash all over with a sharp paring knife, making about 10-15 punctures. This allows steam to escape during cooking, preventing pressure buildup and ensuring even cooking.
- Set Up Instant Pot: Pour 1 cup of water into the bottom of your Instant Pot liner. Place the trivet (or a steamer rack) into the pot, ensuring it sits above the water.
- Load the Squash: Carefully place the whole, punctured spaghetti squash on top of the trivet.
- Pressure Cook: Secure the lid on your Instant Pot, making sure the sealing valve is in the “Sealing” position. Set the Instant Pot to Manual or Pressure Cook mode for 20 minutes on high pressure.
- Release Pressure & Cool: Once the cooking cycle is complete, perform a quick release of the pressure. Be cautious of the hot steam. Carefully open the lid and allow the squash to cool slightly inside the pot before attempting to remove it. Transfer the squash to a cutting board.
- Cut & Shred: Let the squash cool for at least an additional 10-15 minutes, or until it’s comfortable to handle. Then, carefully cut it in half lengthwise, scoop out the seeds and stringy bits, and use a fork to scrape out the spaghetti-like strands.
This method is fantastic for meal prep as it yields perfectly tender spaghetti squash with minimal effort and no pre-cutting hassle.
How to Prep Spaghetti Squash in the Crock Pot
If you prefer a truly hands-off approach, or if you have a larger spaghetti squash that won’t fit in your Instant Pot, the slow cooker (Crock Pot) is an excellent choice. Similar to the Instant Pot method, you can cook a WHOLE spaghetti squash in your slow cooker, making it incredibly convenient for busy days. Most standard crock pots can easily accommodate even larger squash varieties.
Here’s how to prepare spaghetti squash in your Crock Pot:
- Prepare the Squash: Carefully pierce the spaghetti squash all over with a paring knife about 10-15 times. This ensures proper cooking and prevents the squash from bursting during the long cooking process.
- Slow Cook: Place the whole, punctured squash directly into your slow cooker. There’s no need for water or a trivet with this method, as the squash will release its own moisture. Cover with the lid and cook on LOW for 4 to 6 hours. The cooking time will vary depending on the size of your squash; a smaller squash will be done closer to 4 hours, while a larger one might need the full 6 hours.
- Cool & Finish: Once cooked, carefully remove the hot squash from the slow cooker and place it on a cutting board. Allow it to cool for at least 15 minutes, or until it’s cool enough to handle safely.
- Cut & Shred: Once cooled, carefully cut the squash in half lengthwise. Scoop out and discard the seeds and stringy pulp from the center. Then, use a fork to gently scrape the cooked flesh into beautiful spaghetti-like strands.
This method is perfect for preparing spaghetti squash while you’re out of the house, coming home to a perfectly cooked, healthy meal component.
How to Prep Spaghetti Squash in the Oven
Cooking spaghetti squash in the oven is a classic method that truly allows its natural flavors to shine, offering a wonderful caramelization that other methods can’t quite replicate. While you can roast it whole, I always recommend cutting it in half and roasting it cut-side down. This technique enhances the flavor and texture significantly.
Now, let’s talk about how to cut it. Many people cut spaghetti squash lengthwise, from stem to stern. However, my secret for achieving longer, more authentic spaghetti-like strands is to always cut it across the middle, or crosswise, as shown in the picture above.
Why this specific cut? It’s simple: the natural fibers of spaghetti squash run in rings around the squash. By cutting it crosswise, you cut across these fibers, allowing you to scrape out much longer, more noodle-like strands, making your “spaghetti” much more convincing!
Another common question is whether to cook spaghetti squash cut side up or cut side down. My definitive answer? Always cut side down. Placing the squash halves face down on the baking sheet allows the natural liquids to release into the pan, creating a steamy environment that helps tenderize the squash while also allowing the cut edges to beautifully caramelize against the hot pan. This results in a richer, more flavorful squash.
Here’s how to do it:
- Preheat Oven & Prepare Pan: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Cut the Squash: Carefully but firmly slice the spaghetti squash in half crosswise (across the middle, not lengthwise). This can be a bit challenging, so use a sturdy, sharp knife and ensure your cutting surface is stable.
- Season & Arrange: Scoop out and discard all the seeds and stringy pulp from each squash half. Drizzle the insides of each squash half with approximately 1 teaspoon of olive oil (or your preferred healthy oil) and rub it evenly over the entire surface. Sprinkle with salt and black pepper to taste. Place the squash halves cut-side down on the prepared baking sheet.
- Bake to Perfection: Bake for 40 to 60 minutes. The cooking time will depend on the size of your squash; smaller ones will cook faster. You’ll know it’s perfectly done when the sides are lightly caramelized, and you can easily pull out the “spaghetti” strands with a fork. It should be tender, but not mushy.
- Serve: Once baked, you can either fluff the interiors directly in their shells with a fork to create a natural “bowl” for your toppings, or completely remove the spaghetti strands and serve them with your favorite sauces and dishes.
How to Prep Spaghetti Squash in the Microwave
Need spaghetti squash in a flash? The microwave is your secret weapon! This is by far the quickest method, perfect for a last-minute meal or a single serving. It’s incredibly easy, and I even made a video showing you how to do it way back when I first thought about starting a YouTube Channel. You can check it out here if you promise not to laugh at my early video skills!
See? So easy, right? This method is ideal when time is of the essence and you don’t mind sacrificing a bit of the roasted flavor for speed.
Here’s how to quickly prepare spaghetti squash in the microwave:
- Prepare the Squash: Using a sharp paring knife, stab your spaghetti squash all over, creating at least 10-15 deep punctures. This step is absolutely crucial to allow steam to escape and prevent the squash from exploding in the microwave.
- Microwave in Stages: Place the whole, punctured squash into your microwave. Start by cooking it for 5 minutes on high power. After 5 minutes, carefully check the squash. Continue adding time in 3-5 minute increments, rotating the squash each time, until it is cooked through.
- Check for Doneness: You’ll know the spaghetti squash is ready when it feels soft to the touch, similar to a ripe avocado, and yields slightly when pressed. The skin will also appear slightly puckered.
- Cool Safely: Carefully remove the hot squash from the microwave and place it on a cutting board. Allow it to cool for at least 15 minutes, or until it’s comfortable and safe to handle. The residual heat will continue to cook it slightly.
- Cut & Shred: Once cooled, carefully cut the squash in half lengthwise (or crosswise for longer strands, if preferred and safe to handle the hot squash at that stage). Scoop out the seeds and stringy pulp, then use a fork to scrape out the delicious spaghetti-like strands.
This method is perfect for a quick lunch or when you need a healthy side dish in minutes.
Healthy Spaghetti Squash Recipe Ideas
Now that you’re a pro at prepping spaghetti squash, let’s explore some delicious and healthy ways to use it. Its mild flavor and pasta-like texture make it a fantastic foundation for a myriad of dishes. Here are some of my go-to recipes that highlight the versatility of this amazing vegetable:
- 21 Day Fix Spaghetti Squash Lasagna – This is one of the most popular recipes on my site for a reason! By using your Instant Pot or Crock Pot to prep the spaghetti squash, you can make this comforting and cheesy dish even easier to assemble.
- 21 Day Fix Instant Pot Beef Bolognese with Spaghetti Squash – What’s better than a hearty bolognese? One where the squash cooks right in the sauce, infusing it with flavor and making cleanup a breeze!
- 21 Day Fix Greek Spaghetti Squash Boats {Gluten-free} – These boats are packed with vibrant Greek flavors, and the homemade tzatziki dressing is absolutely to die for. A truly delicious way to enjoy your veggies!
- Cheesy Spaghetti Squash Boats with Chicken & Roasted Red Pepper Cream Sauce | The Foodie and the Fix – Save time by prepping your spaghetti squash ahead of time. This simple yet decadent recipe comes together even faster.
- 2B Mindset Cauliflower Taco Meat – I love to serve leftover taco meat in a cozy spaghetti squash bowl. It’s a perfect pairing for a low-carb, satisfying meal.
- Spaghetti Squash Taco Boats | My Crazy Good Life – Here’s another fantastic variation for Taco Boats, offering a fun and healthy way to enjoy your favorite taco fillings.
- 21 Day Fix Simple Spaghetti Squash with Meat Sauce {Crock Pot/Instant Pot} – This incredibly convenient recipe allows you to cook both your savory meat sauce and spaghetti squash simultaneously, making for a truly hands-off and delicious meal.
- Garlic Parmesan Meatballs | Carrie Elle – Enjoy a healthier version of spaghetti and meatballs by pairing these flavorful meatballs with spaghetti squash. You can even prepare regular pasta for family members not quite ready for squash, without making two entirely separate meals.
- Spaghetti Squash Shrimp Scampi {21 Day Fix} – This is truly one of my all-time favorite spaghetti squash recipes – boasting buttery, garlicky, cheesy deliciousness!
- Instant Pot Shrimp and Spaghetti Squash Fra Diavolo {21 Day Fix} | The Foodie and the Fix – Thanks to fast-cooking shrimp and the Instant Pot, this recipe comes together super quickly, delivering bold, spicy flavors.
- 21 Day Fix One Skillet Caprese Chicken – The sweet and tangy balsamic sauce in this dish tastes absolutely incredible when served over a bed of tender spaghetti squash.
- Instant Pot Asian Pork Tenderloin (21 Day Fix) – I adore adding spaghetti squash to Asian-inspired meals like this pork tenderloin. It makes for a fantastic low-carb alternative to traditional Lo Mein noodles!
- Simple Spinach Pesto – Imagine this vibrant pesto, some perfectly grilled chicken, and a generous serving of spaghetti squash. It’s a flavor explosion and a healthy, satisfying meal!
Spaghetti squash truly opens up a world of possibilities for delicious, healthy, and satisfying meals. Don’t be afraid to experiment with your favorite sauces, proteins, and seasonings!
Quick Prep Guide for Spaghetti Squash
Pin Recipe
Ingredients
- Spaghetti Squash
- Water (1 cup for Instant Pot, optional for other methods)
- Olive oil (1 tsp per half for Oven, optional for other methods)
- Salt and Pepper (to taste for Oven, optional for other methods)
Instructions
Instant Pot Method
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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, then place your trivet on top of the water. Place squash on the trivet.
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Lock lid and set Instant Pot for 20 minutes on manual/pressure cook.
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When the cook time is up, do a quick release. Carefully open the lid and allow the squash to cool slightly before removing it from the Instant Pot. Place on a cutting board.
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Give the squash at least an additional 10 minutes to cool before halving, removing the seeds, and shredding the strands with a fork.
Slow Cooker Method
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Carefully stab the squash all over with a paring knife about 10-15 times.
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Place the whole squash in your slow cooker and cook on Low for 4 to 6 hours. Carefully remove squash and place on a cutting board for at least 15 minutes or until cool to the touch.
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Cut the squash in half, remove seeds, and shred the strands with a fork.
Oven Method
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Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
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Carefully slice the squash crosswise (through the middle) to cut it in half, creating longer strands.
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Scoop out and discard the spaghetti squash seeds and pulp. Drizzle the insides of each squash half with 1 teaspoon olive oil, rub it all over, and sprinkle with salt and pepper. Place the squash halves cut-side down on the prepared baking sheet.
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Bake for 40 to 60 minutes, depending on the size of your squash. It’s finished when the sides are lightly caramelized and you can easily remove the “spaghetti” strands with a fork.
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Once baked, fluff the interiors with a fork to make them spaghetti-like to serve directly as a bowl, or remove all spaghetti strands and serve with your favorite dishes.
Microwave Method
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Stab your Spaghetti Squash all over with a paring knife (at least 10-15 times).
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Place it in your microwave for 5 minutes to start. Continue adding time in 3-5 minute increments until it’s done. You will know it’s ready when it’s soft to the touch (similar to a ripe avocado).
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Carefully remove the hot squash and place it on a cutting board for at least 15 minutes, or until cool enough to handle.
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Cut the squash in half, remove seeds, and shred the strands with a fork.
Notes
WW: ZERO points
Nutrition
