Air fryer spaghetti squash turns tender and fluffy in just 25 minutes at 350°F - half the time of the oven, with cleaner strands and no messy roasting pan. Serve the low-carb "noodles" with marinara, butter, and parmesan, or your favorite protein for a healthy dinner or side.
Air Fryer Spaghetti Squash At A Glance
- ✅ Recipe Name: Air Fryer Spaghetti Squash (Easy & Low-Carb)
- 🕒 Ready In: 25 minutes
- 👪 Serves: 2-4
- 🥕 Yields: About 4 cups cooked squash
- 🍽 Calories: ~106 per cup
- 🥣 Main Ingredients: Spaghetti squash, olive oil, garlic powder, onion powder, salt, black pepper
- 📖 Dietary Info: Gluten-free, dairy-free option, low-carb, paleo, Whole30 friendly
- ⭐ Why You'll Love It: Tested at 350°F for the perfect tender-but-not-mushy texture. Works as a low-carb pasta swap, a meal-prep base, or a quick weeknight side.
SUMMARIZE & SAVE THIS CONTENT ON
I tested this recipe more times than I'd like to admit - my friends joke I single-handedly cleared out our local H-E-B's spaghetti squash bin one fall. After landing on 350°F as the sweet spot, this is the version I make on rotation between long training runs and weeknight dinners (alongside my Crispy Air Fryer Butternut Squash Cubes). It's faster than the oven, the strands come out fluffier, and there's no roasting pan to scrub afterward.
What I love most is how flexible it is - a light side dish one night, then a full meal the next with sauce and protein. Try it with my Healthy Chicken Bolognese, Zucchini Turkey Meatballs, or Crispy Boneless Air Fryer Chicken Thighs. It's one of those recipes I come back to because it actually makes healthy eating easy.
Jump to:
- Air Fryer Spaghetti Squash At A Glance
- Why You'll Love This Recipe
- What Temperature to Air Fry Spaghetti Squash
- Ingredients You'll Need
- Easy Substitutions & Variations
- How to Air Fry a Spaghetti Squash (Step-by-Step)
- Make It Parmesan-Style (My Favorite Way)
- Video Tutorial (Step-by-Step)
- How Long to Cook Spaghetti Squash in the Air Fryer
- Expert Tips
- Troubleshooting Guide
- Serving Suggestions
- Storage & Meal Prep Tips
- Frequently Asked Questions
- More Easy Air Fryer Recipes You'll Love
- 📖 Recipe
- 💬 Comments
⭐️⭐️⭐️⭐️⭐️
First time making spaghetti squash in an air fryer, and it tasted way better than anytime I baked one.
- Josh W
Why You'll Love This Recipe
- Quick and easy: ready in just 25 minutes at 350°F - no oven preheating required.
- Healthy pasta swap: fluffy, tender strands that work just like noodles for any sauce.
- Simple ingredients: just squash, oil, and pantry spices - nothing fancy needed.
- Versatile: serve as a light side, with marinara and parmesan, or paired with protein.
- Minimal cleanup: no sheet pans or roasting dishes to wash after dinner.
- Diet-friendly: naturally gluten-free, low-carb, paleo, and Whole30 friendly.
What Temperature to Air Fry Spaghetti Squash
I cook my spaghetti squash at 350°F every time. I tested this at three temperatures before landing here, and the difference was bigger than I expected:
- At 350°F: Strands come out tender and separate cleanly into noodles in about 25 minutes. The cut edges get a light golden caramelization without any burning.
- At 375°F: The outside edges started to scorch before the center was fully tender - especially on a 2-pound squash where the flesh sits closer to the heating element.
- At 400°F: The cut edges turned bitter, and the strands closer to the skin overcooked into mush.
350°F also gives you a forgiveness window - you can check at 20 minutes without worrying it's already overdone.
For a standard 2-pound squash, plan on 25-30 minutes. Smaller or larger squash adjust from there (size guide below).
Ingredients You'll Need
- Spaghetti squash - The star of this recipe. Look for one that weighs around 2 pounds, so it fits comfortably in your air fryer basket and yields about 4 cups of tender "noodles." You'll also love my chicken parmesan stuffed spaghetti.
- Olive oil - A drizzle locks in moisture and helps the strands turn out fluffy instead of dry. I usually brush it on the cut sides, but you can also spray for lighter coverage.
- Seasonings - I keep it simple with salt, pepper, garlic powder, and onion powder. These pantry staples highlight the natural flavor, but feel free to sprinkle in paprika or Italian seasoning for added depth.
- Parmesan cheese (optional) - A little parmesan tossed with the warm strands adds richness and turns this into a side dish you'll actually crave. For a dairy-free option, nutritional yeast works really well.
Scroll to recipe card for quantities!
Easy Substitutions & Variations
- Oil swaps: Olive oil is classic, but avocado oil or even a light cooking spray both work well. They'll help the squash roast up tender without drying out.
- Dairy-free & vegan option: Skip the parmesan and sprinkle nutritional yeast on top for a cheesy flavor that's dairy-free, vegan, and Whole30-friendly.
- Naturally gluten-free: Spaghetti squash is naturally gluten-free, making it an excellent pasta substitute.
- Seasoning twists: Keep it simple with salt and pepper, or change it up with Italian seasoning, smoked paprika, or a pinch of red pepper flakes for heat.
- Herb finish: Fresh parsley, basil, or chives brighten the flavors, making the dish feel fresh and vibrant.
- Garlic butter squash: Melt a little butter with minced garlic and mix it into the strands for a rich, flavorful twist.
- Italian-style: Season with Italian herbs, and top with marinara, air fryer chicken meatballs, and fresh basil for a healthy pasta alternative.
How to Air Fry a Spaghetti Squash (Step-by-Step)
- Step 1: Wash and dry the spaghetti squash. Carefully slice it in half lengthwise (through the stem) and scoop out the seeds with a spoon.
- Step 2: Drizzle about one tablespoon of olive oil over the inside of each half. Sprinkle with salt, pepper, garlic powder, onion powder, and paprika. Use your fingers to rub the oil and seasonings evenly into the flesh.
- Step 3: Place the seasoned squash halves, cut-side up, in the air fryer basket.
- Step 4: Air fry at 350°F for 25-30 minutes, or until the squash is tender when pierced with a fork. Start checking around 20 minutes since air fryers vary.
- Step 5: Carefully remove the squash and use two forks to scrape and fluff the strands into "noodles." Top with parmesan, butter, and/or fresh parsley before serving.
Make It Parmesan-Style (My Favorite Way)
While the strands are still hot, toss them with 2 tablespoon butter, ⅓ cup freshly grated parmesan, 1 tablespoon chopped parsley, and black pepper, all in the shell. Tastes like a lightened-up cacio e pepe.
Tip: Use real Parmesan grated off the block - pre-grated has anti-caking agents that won't melt smoothly.
Video Tutorial (Step-by-Step)
How Long to Cook Spaghetti Squash in the Air Fryer
Cook time depends on the size of your squash. Here's what I've tested at 350°F:
- Small (~1.5 lbs): 20-22 minutes. Check at 18 minutes.
- Standard (~2 lbs): 25-28 minutes. My go-to size - fits most baskets.
- Large (~2.5-3 lbs): 30-35 minutes. Cook one half at a time for even results.
- Extra large (3+ lbs): Cook halves separately and trim ends to fit.
Doneness test: Pierce the thickest part of the flesh with a fork. If it slides in with no resistance, it's done. If you feel any firmness, give it 3-5 more minutes.
Expert Tips
- Soften before cutting: Spaghetti squash can be really tough to slice. I like to microwave it for 2-3 minutes first - it makes cutting so much safer and easier.
- Pick a 2-3 pound squash: Through testing, I've found a 2-pound squash is the sweet spot. It fits in the basket without crowding and cooks up evenly. Bigger ones work too, but you'll need to cook one half at a time.
- Check for doneness early: Every air fryer runs a little differently. I always start checking around the 20-minute mark - if a fork slides in easily, it's ready.
- Fluff right away: For the best texture, use two forks to scrape the strands while the squash is still warm. That's when they separate into those tender, noodle-like strands we all love.
Troubleshooting Guide
I've made this spaghetti squash more times than I can count, and here are the most common issues I've seen - plus how to fix them:
- Too crunchy: Cook a little longer. Add 3-5 more minutes and check again with a fork.
- Mushy or watery strands: Usually overcooking - start checking at 20 minutes. Also, let fluffed strands sit in a colander for 2-3 minutes before saucing. Spaghetti squash releases water as it cools, and draining is the difference between noodles and a puddle.
- Hard to cut: Microwave the whole squash for 2-3 minutes to soften the skin before slicing.
- Doesn't fit in the basket: Trim the ends or cook one half at a time.
- Bland flavor: Rub the oil and seasonings directly into the flesh before cooking - don't just sprinkle on top.
Serving Suggestions
Air fryer spaghetti squash is super versatile - here are a few of my favorite ways to serve it:
- Classic pasta swap: Toss the strands with marinara or this easy Nut-Free Pesto for a light, low-carb dinner. For an extra flavor boost, try it with my Healthy Chicken Bolognese.
- With protein: This squash makes the perfect base for Zucchini Turkey Meatballs, these juicy Air Fryer Shrimp, or my Crispy Boneless Air Fryer Chicken Thighs.
- Cheesy side: Mix the warm strands with butter and parmesan for a simple side, or serve it alongside my Air Fryer Garlic Bread and Crispy Air Fryer Parmesan Zucchini for a cozy dinner.
- Mediterranean-style: Drizzle with olive oil and lemon juice, then pair with Mediterranean Dense Bean Salad for a fresh, colorful plate.
- Meal prep bowls: Use them as a grain-free base topped with roasted veggies and a protein like my Oven-Baked Shrimp Skewers or my Everything Bagel Crusted Salmon.
Storage & Meal Prep Tips
- Fridge: Store cooked, fluffed spaghetti squash strands in an airtight container for 3-4 days. Make sure the squash has cooled completely before sealing to avoid excess moisture.
- Freezer: For more extended storage, freeze in a freezer-safe bag for up to 3 months. Flatten the bag so it thaws quickly and evenly.
- Reheating: Warm in the microwave for 1-2 minutes or pop it back in the air fryer at 300°F for 3-5 minutes until hot. If reheated squash feels watery, drain excess liquid and blot lightly with a paper towel before adding sauce.
- Meal prep: Spaghetti squash is a great make-ahead option - after fluffing the "noodles," portion it into containers with sauce and protein for ready-to-go lunches or dinners during the week.
Frequently Asked Questions
About 25-30 minutes at 350°F for a 2-3 pound squash. Start checking around the 20-minute mark since every air fryer cooks a little differently.
The best temperature is 350°F. This ensures the squash turns out tender and fluffy without overcooking.
Technically, yes - pierce it all over with a fork and cook at 350°F for 35-45 minutes, rotating once halfway through. But halving it gives you more even cooking, easier seasoning, and a noticeably faster cook time. I always recommend halving.
Yes. Cook it up to 3 days in advance, fluff the strands into noodles, and store in an airtight container in the fridge. Reheat in the microwave or air fryer.
If it's too large, trim the ends or cook one half at a time. You can also microwave it for 2-3 minutes to soften before slicing.
Absolutely. It's naturally low-carb, low-calorie, gluten-free, and high in fiber, making it one of my favorite healthy pasta swaps.
Yes. Once cooked and fluffed into strands, let the squash cool completely, then store it in a freezer-safe bag for up to 3 months. For best results, flatten the bag so it thaws quickly and evenly. Reheat in the microwave or air fryer after thawing overnight in the fridge.
More Easy Air Fryer Recipes You'll Love
If you loved these air fryer spaghetti squash, here are a few more recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Air Fryer Spaghetti Squash
Ingredients
- 1 small spaghetti squash, about 2 pounds
- 1 tablespoon olive oil or avocado oil
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon paprika, optional
- For Serving: grated parmesan cheese, butter, and/or freshly chopped parsley
Instructions
- Preheat: Set your air fryer to 350°F.
- Prep squash: Wash and dry the squash, then carefully cut in half lengthwise (through the stem). Scoop out the seeds with a spoon.
- Season: Drizzle each half with olive oil, then sprinkle with salt, pepper, garlic powder, onion powder, and paprika. Rub into the flesh to coat evenly.
- Air fry: Place squash halves cut-side up in the basket. Cook at 350°F for 25-30 minutes, checking around 20 minutes, until fork-tender.
- Fluff: Remove from the air fryer. Use two forks to scrape and fluff the strands into noodles.
- Serve: Top with parmesan, butter, or parsley. Or swap in your favorite sauce like healthy chicken bolognese and these turkey zucchini meatballs.
Joshua Wilson says
First time making spaghetti squash in an air fryer and it tasted way better than anytime I baked one.
Tati Chermayeff says
JOSH!!! thank you 🙂