How To Cook Spaghetti Squash (Oven, Instant Pot + Microwave)

Learn how to cook spaghetti squash three ways, roasted in the oven, pressure cooked in the Instant Pot, or steamed in the microwave, for tender pasta-like strands every time.

Every single time I bring a spaghetti squash home I say a little prayer before I cut into the thing. That rock-hard shell is no joke. But once you get past that one step, it’s the most forgiving vegetable in my kitchen, and it’s my go-to swap when I want the feel of a big bowl of pasta without the heavy carb crash after.

Spaghetti squash is a mild winter squash that separates into long, pasta-like strands when cooked, and the best way to cook it is roasted cut-side down at 400°F for 30 to 40 minutes. That’s the short answer.

Below I’ll walk you through all three methods I actually use, the oven for the best flavor, the Instant Pot when I’m short on time, and the microwave when I don’t want to wrestle a knife through raw squash. I’ve cooked more of these than I can count, and I’ll flag the exact spots people go wrong so yours comes out with loose, tender strands instead of a watery mush.

Once it’s cooked, it soaks up whatever you put on it. I love it with my Low Carb Spaghetti Squash With Meat Sauce or stuffed like my Jalapeno Popper Stuffed Spaghetti Squash.

How To Cut A Spaghetti Squash

The shell is tough, so a sharp chef’s knife and a stable board are the whole game here. To keep my board from sliding, I put a damp paper towel underneath it.

1. Slice off the stem end and the bottom end to make two flat surfaces.
2. Stand the squash upright on one of the flat ends so it doesn’t roll.
3. Cut straight down through the middle, lengthwise, keeping your hands above the blade the whole time.
4. Scoop out the seeds and the stringy bits with a large spoon.

If your squash is too hard to cut safely, soften it first. Poke it all over with a fork and microwave it on high for 5 minutes, or pop it in a 350°F oven for 10 minutes. Let it cool a little, then it slices with way less fight. The bigger the squash, the harder the cut, so a medium one is the easiest place to start.

How To Cook Spaghetti Squash

In The Oven (My Favorite)

Roasting gives you the best flavor because the edges caramelize and the strands stay loose instead of soggy. This is the method I reach for.

1. Preheat the oven to 400°F and line a baking sheet with parchment.
2. Brush the cut sides lightly with olive oil. Hold off on the salt for now, salting raw squash pulls out water and makes it watery.
3. Place the halves cut-side down on the sheet and poke a few holes in the skin with a fork.
4. Roast 30 to 40 minutes, until the outside is lightly browned and a knife slips in easily but the flesh is still a little firm.
5. Flip the halves cut-side up, let them cool enough to handle, then drag a fork across the flesh to pull it into strands.

The timing shifts with the size of your squash and even from squash to squash, so start checking at 30 minutes. Pull it while the strands are still al dente for that pasta-like bite.

In The Instant Pot

This takes about half the time, so it’s my shortcut on a busy night.

1. Cut the squash in half the same way and scoop the seeds.
2. Pour 1 cup of water into the Instant Pot and set a trivet inside.
3. Set the halves on the trivet, lock the lid, and pressure cook on high for 7 minutes.
4. Carefully quick-release the steam, then scrape the flesh into strands with a fork.

Instant Pot squash comes out more tender and steamed than roasted, so if you want caramelized edges, the oven still wins.

In The Microwave

The lowest-effort method, and it skips most of the scary cutting.

1. Poke the whole squash all over with a fork so steam can escape. This is the step that keeps it from bursting, so don’t skip it.
2. Put it in a microwave-safe dish and microwave on high for 9 to 12 minutes, or about 5 minutes per pound.
3. When a paring knife slides through the skin easily, it’s done.
4. Let it cool, slice it open, scoop the seeds, and fork out the strands.

Tips For The Best Spaghetti Squash

The mistake that ruins spaghetti squash is watery, mushy strands, and it comes down to two things: too much moisture and too much time.

• Don’t salt until it’s cooked. Salting the raw cut sides draws out water. Season after you’ve scraped the strands.
• Roast cut-side down, dry. No water in the pan. Cooking it dry with the cut side against the sheet is what gives you loose strands and browned edges.
• Pull it at al dente. Roasting past fork-soft is how you get mush. It should give a little when you scrape it.
• Cut crosswise for longer strands. The strands run around the width of the squash, so cutting it into rings (instead of lengthwise) gives you longer noodles. Lengthwise is easier and safer, both work.

What To Serve With Spaghetti Squash

Cooked spaghetti squash is a blank canvas, so I use it as a lower-carb base under almost anything saucy.

• Under marinara, meat sauce, or alfredo as a straight pasta swap.
• Tossed with olive oil, black pepper, and parmesan as a quick side next to chicken or salmon.
• Stuffed and baked, like my Jalapeno Popper Stuffed Spaghetti Squash.

How To Store And Freeze

Store cooked spaghetti squash strands in an airtight container in the fridge for up to 4 days. Reheat in the microwave for a minute or two.

To freeze, cool the strands completely, then pack them into freezer bags with the air pressed out. They keep for up to 3 months. Thaw in the fridge overnight before reheating. One reader freezes the leftover pulp and drops it into soup, which I love.

Spaghetti Squash FAQ

Can you cook spaghetti squash whole without cutting it? Yes, and it’s the safest option if the cut scares you. Poke the whole squash all over with a fork, then roast it at 400°F for about 50 to 60 minutes, or microwave it 5 minutes per pound, until a knife slides in easily. The holes are what let steam escape so it doesn’t burst. Let it cool, then cut it open and scrape.

Why is my spaghetti squash watery or mushy? Two usual causes. You salted it before cooking, which pulls out water, or you cooked it too long. Skip the salt until the end, roast it cut-side down with no water in the pan, and pull it while the strands are still a little firm.

How long does it take to cook spaghetti squash in the microwave? A whole squash takes about 5 minutes per pound, so 9 to 12 minutes for a medium one. Poke it all over first, and check that a knife goes through the skin easily before you stop.

Can I cook spaghetti squash ahead of time? Yes. Cook it, scrape the strands, and keep them in the fridge for up to 4 days or the freezer for up to 3 months. It reheats in a minute or two, which makes it great for meal prep.

More Low Carb Recipes To Try

• Baked Feta Spaghetti Squash
• Low Carb Broccoli Cheese Soup Recipe (Better Than Quiznos)
• Chicken Crust Pizza
• Air Fryer Tuna Cakes
• Healthy Jalapeno Popper Dip
• Keto Taco Salad

If you cook a spaghetti squash using any of these methods, leave a star rating and a comment below, I read every one. And if you make it into something good, share it on Instagram or Pinterest and tag @basicswithbails so I can see it.