Craving a cozy, carb-conscious comfort food that’s quick and utterly satisfying? This air fryer spaghetti squash is your new weeknight hero. With a golden, tender interior and just the right touch of seasoning, it’s the ultimate low-effort, high-reward dish. Ready in just 30 minutes, this nutrient-rich squash transforms into fluffy “noodles” perfect for pairing with anything from marinara to sautéed veggies.
Whether you’re new to air frying or looking for a fresh twist on pasta night, this dish delivers bold flavor and satisfying texture with none of the guilt.
Ingredients and Preparation Steps
This air fryer spaghetti squash recipe is incredibly easy to make, using just five simple ingredients and one major kitchen hack. Here’s how to get it done, step-by-step:
- 1 (3 lb) spaghetti squash
- 1 tsp olive oil
- ¼ tsp sea salt
- ⅛ tsp ground black pepper
- ⅛ tsp smoked paprika
Step 1: Soften the Squash
First, poke a dotted line around the middle of the squash with a sharp knife. Then, microwave it whole for 3 to 5 minutes. This softens the skin, making it much easier and safer to cut.
Step 2: Slice and Store
Next, carefully slice the softened squash in half lengthwise. Wrap one half tightly and refrigerate for later use.
Step 3: Prep and Season
After that, scoop out the seeds from the remaining half. Brush the inside flesh with olive oil, then sprinkle evenly with salt, pepper, and smoked paprika.
Step 4: Air Fry to Perfection
Then, preheat your air fryer to 360°F (180°C). Place the seasoned squash half cut-side up in the air fryer basket.
Step 5: Fluff and Serve
Finally, air fry for 18 to 20 minutes or until the flesh is fork-tender. Use a fork to fluff the inside into noodle-like strands. Serve hot and enjoy!
Air Fryer Spaghetti Squash
Every bite of this air fryer spaghetti squash is a revelation: light, tender, and subtly sweet with a whisper of smoky paprika. The fluffy noodle-like texture gives a satisfying chew, while the mild flavor makes it the perfect canvas for your favorite sauces or proteins.
Serve it with a simple marinara, grilled chicken, or roasted veggies for a nourishing, well-rounded meal. It’s especially delightful during the cooler months when you’re craving warm, comforting bowls without the carb crash. Looking for another cozy low-carb dish? Try our Paleo Pancakes for breakfast!
Air Fryer Spaghetti Squash
Can you cook a whole spaghetti squash in an air fryer?
While you can air fry a whole squash, it’s more efficient to halve it first. This method ensures even cooking and faster results.
How long to cook spaghetti squash in an air fryer?
For half a 3-pound squash, 18–20 minutes at 360°F is ideal. Always check for tenderness with a fork.
Is air fryer spaghetti squash healthy?
Absolutely! It’s low in calories and carbs, high in fiber, and packed with nutrients—making it a great choice for healthy eating.
What can I serve with air fryer spaghetti squash?
Pair it with grilled chicken, marinara sauce, sautéed veggies, or even as a base for a protein bowl. Check out our Buffalo Chicken Chili for a spicy topping option!
Can I store leftover spaghetti squash?
Yes! Store it in an airtight container in the fridge for up to 4 days. Reheat in the microwave or skillet.
Where can I find more spaghetti squash recipes?
Try this spaghetti squash recipe from AllRecipes for another delicious twist.
Pro Tips
- Microwave First: Always microwave the squash before cutting. It softens the skin, making slicing safer and easier.
- Don’t Overcook: Overcooked squash becomes mushy. Check for doneness by gently pressing with a fork; it should easily shred into strands.
- Use a Spoon Scoop: A sturdy metal spoon works best to scoop out the seeds cleanly and quickly.
- Customize Seasonings: Swap paprika for garlic powder or Italian herbs to match your dish’s flavor profile.
- Meal Prep Friendly: Cook both halves and store one for later. It’s a great base for multiple meals during the week.
Storage and Reheating Tips
- Store cooked spaghetti squash in an airtight container in the refrigerator for up to 4 days.
- To reheat, microwave in 30-second intervals until warm or sauté in a nonstick skillet with a splash of olive oil.
- Do not freeze cooked squash, as the texture may become too watery upon thawing.
- If meal prepping, store with toppings separate to maintain freshness.
Perfect Pairings
- Grilled Chicken: Adds lean protein and a savory bite—great for lunch bowls.
- Homemade Marinara Sauce: A classic combination with bold, comforting flavor.
- Sautéed Spinach and Mushrooms: A quick and nutritious vegetarian topping.
- Buffalo Chicken Chili: Add a spoonful on top for a spicy twist. Try our Buffalo Chicken Chili.
- Paleo Pancakes: Not a pairing, but a great way to start the day if you’re planning a low-carb menu—check out our Paleo Pancakes.
Wrap It Up: Your New Favorite Air Fryer Side
This air fryer spaghetti squash isn’t just a recipe—it’s a time-saving, feel-good meal foundation. Whether you’re on a low-carb journey or just exploring new ways to enjoy veggies, this dish is an easy win. The versatility, speed, and texture of spaghetti squash make it a must-have in your weekly rotation.
Switch it up seasonally—try it with a sprinkle of cinnamon and nutmeg in the fall or fresh basil and cherry tomatoes in the summer. The options are endless!
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Print
Air Fryer Spaghetti Squash
- Total Time: 30 mins
- Yield: 2
Description
Say hello to your new favorite low-carb pasta swap! This Air Fryer Spaghetti Squash is perfectly tender, seasoned just right, and ready in a flash. With just a few ingredients and a quick microwave hack, you’ll have fluffy squash “noodles” in 30 minutes flat!
Ingredients
– 1 (3 lb) spaghetti squash
– 1 tsp olive oil
– ¼ tsp sea salt
– ⅛ tsp ground black pepper
– ⅛ tsp smoked paprika
Instructions
1. First, poke a dotted line around the squash with a sharp knife, then microwave whole for 3–5 minutes to soften.
2. Next, cut the squash in half lengthwise. Wrap one half and refrigerate for later.
3. After that, scoop out the seeds from the remaining half and brush the inside with olive oil. Sprinkle with salt, pepper, and paprika.
4. Then, preheat your air fryer to 360°F (180°C). Place the squash half cut-side up in the basket.
5. Finally, air fry for 18–20 minutes until tender. Fluff with a fork to create noodle-like strands and enjoy!
Notes
Serve this squash with marinara and grilled chicken or sautéed veggies for a light, satisfying dinner bowl!
- Category: Healthy & Lifestyle
Nutrition
- Calories: 233
- Fat: 6g
- Carbohydrates: 47g
- Protein: 4g