Air Fryer Spaghetti Squash
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.
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.
Notes
Picking the right size squash: A 2–3 pound squash fits best in most air fryers. If yours is bigger, just cook one half at a time.
Make cutting easier: If the squash feels too hard to slice, microwave it whole for 2–3 minutes to soften the skin.
Season well: Rub the oil and spices directly into the flesh so the flavor really soaks in.
Check doneness early: Start testing at 20 minutes — the squash is ready when a fork slides in easily.
Store for later: Keep cooked and fluffed strands in the fridge for 3–4 days or freeze up to 3 months.
Reheat quickly: Use the microwave (1–2 minutes) or pop back in the air fryer at 300°F for 3–5 minutes until hot.
Nutrition
Calories: 106kcal | Carbohydrates: 16g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 332mg | Potassium: 261mg | Fiber: 4g | Sugar: 5g | Vitamin A: 290IU | Vitamin C: 5mg | Calcium: 56mg | Iron: 1mg
DID YOU MAKE THIS RECIPE?Please leave a comment and star rating on this post and tag @HealthfulBlondie on Instagram & hashtag it #healthfulblondie!
