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Instant Pot Spaghetti Squash

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My Instant Pot Spaghetti Squash recipe is the fastest and fool proof way of getting the perfect long golden strands of spaghetti squash. These long strands make for a light and lower calorie pasta meal without losing out on the flavor. 

When I started my weight loss journey I knew that if I wanted to continue to eat my favorite pasta dishes that I had to find a way to lower the calorie count of them.  I still wanted the delicious and smooth flavor but I wanted less calories.  I mean, I love making spaghetti in my Instant Pot, but…I need a carb break sometimes.

What I’ve always disliked about cooking spaghetti squash is that it takes so long to bake in the oven.  I mean who has the patience to wait for the oven for 45 to 60 minutes?  

I created this Instant Pot recipe so that I didn’t have to sit around and tap my little fingers waiting for the oven to do it’s thing.  I love how quick spaghetti squash cooks in my pressure cooker and it really helps save me on calories. Even better is that spaghetti squash is zero points on Weight Watchers! 

Frequently Asked Questions About Instant Pot Spaghetti Squash

Can I cook a spaghetti squash whole?

Yes, you definitely can. Some people like this method because once you retrieve your squash from your Instant Pot and allow it to cool for a few minutes, you can easily slice it open and scrap everything out.

You have to probe holes into the squash before placing in your Instant Pot. 10-14 is best, and use a sharp knife such as a pairing knife. You’ll then pressure cook for 15 minutes, and quick release pressure. Allow to cool before touching!

How do I cut Spaghetti Squash?

In order to cut a spaghetti squash you will need a very sharp chef’s knife.  The outer shell of the spaghetti squash is very hard so it will require some pressure to cut your squash. When I am cutting a spaghetti squash I like to cut off the top of the squash and also the very bottom of the squash first.

Then I stand my squash upright and very carefully slice through it from top to bottom to divide your squash in half. After cutting your squash use a spoon to scoop out the seeds of your squash and trash them.  

How long can I store the cooked Instant Pot Spaghetti Squash?

Store an uncut spaghetti squash on your counter for up to 3 months.  You will need to keep it in a cool dry space.  There is no need to refrigerate an uncut spaghetti squash.  Once your squash is cut and or cooked you store in the fridge for up to five days.

In order for your squash to last the entire five days you will need to be sure that stays in an airtight container.  You can also freeze cooked spaghetti squash for up to three months, though it will be slightly mushy upon being thawed. 

How do I choose a ripe spaghetti squash?

In order to pick a ripe spaghetti squash you will want to look for a squash that is dry and firm on the outside. If you can put your fingernail through the skin of the squash then it is not ripe.  You want a hard outer surface on your squash.

Also look for a pale yellow and non shiny squash. A few other tips to look for is a dry stem, and a squash that feels heavy for its size.  If you follow these tips you have the best chance at getting a perfectly ripe spaghetti squash. 

Instant Pot Spaghetti Squash

  • 1 spaghetti squash
  • 3 tablespoons olive oil
  • 1 teaspoon of salt
  • 1 teaspoon of pepper

How To Make 

Start by cutting your squash half way long ways. Then scoop out the seeded guts. You don’t want to over scoops so just get the seeds out. Then drizzle it with olive olive oil and some salt/pepper. Depending on the size of your squash you may only be able to fit one half in your instant pot. 

spaghetti squash being scooped out with a spoon on a white cutting board

Fill your pot with 2 1/2 cups of water. Add your trivet to the bottom and lay your squash on it. Close the lid and make sure the seal is closed. Press PRESSURE COOK and adjust time for 7 minutes. Once it is done, quick release the pressure. Let it cool a little before you attempt to take out on the pot. 

spaghetti squash cut open and seasoned with salt & pepper

Once it’s cool enough. You can use a fork and scrap the squash into strings. Eat plain, sprinkle with your favorite toppings or add some grilled chicken on top!

spaghetti squash in instant pot on a trivet

Cooking Tips

  • You may need to adjust the cooking time depending on the size of your spaghetti squash. Minte was about 15 inches in diameter. 
  • Cutting lengthwise will make it easier to scoop out the seeds.  
  • If you cut widthwise your squash is easier to cut and you can scope out longer strands.However, it is a little harder to scoop out the seeds. 
  • Be sure to wash your squash before starting.
  • Did you know that you can roast the seeds just like you roast pumpkin seeds?
  • When making this, make my Instant Pot Meatballs, too!
instant pot spaghetti squash on white plate with fork

MyWW SmartPoints for Spaghetti Squash

spaghetti squash cooked in instant pot with grilled chicken on a white plate

You’re gonna love this. it’s 0 SmartPoints for all 3 plans! To keep it at zero SmartPoints, leave off the olive oil or reduce the amount.. Unless you want the flavor, Olive Oil has SmartPoints. Want some more flavor? Add some grilled chicken breast meat on top!

Instant Pot Spaghetti Squash
Yield: 1

Instant Pot Spaghetti Squash

Prep Time: 5 minutes
Cook Time: 7 minutes
Additional Time: 8 minutes
Total Time: 20 minutes

This Instant Pot Spaghetti squash is a cinch to make, and is a great low carb keto life, and has ZERO SmartPoints on all 3 MyWW plans!

Ingredients

  • 1 spaghetti squash
  • 3 tablespoons olive oil
  • 1 teaspoon of salt
  • 1 teaspoon of pepper

Instructions

Start by cutting your squash half way long ways. Then scoop out the seeded guts. You don't want to over scoops so just get the seeds out. Then drizzle it with olive olive oil and some salt/pepper. Depending on size of your squash you may only be able to fit one half in your instant pot. 

Fill your pot with 2 1/2 cups of water. Add your trivet to the bottom and lay your squash on it. Close the lid and make sure the seal is closed. Press PRESSURE COOK and adjust time for 7 minutes. Once it is done, quick release the pressure. Let it cool a little before you attempt to take out on the pot. 

Once it's cool enough. You can use a fork and scrap the squash into strings. Eat plain, sprinkle with your favorite toppings or add some grilled chicken on top!

Notes

For your grilled chicken, here's a very basic and easy recipe: 1 one chicken breast 

-1 tablespoon of olive oil 

-salt and pepper to taste

-1 teaspoon of paprika (Optional)

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