Quick and Easy Instant Pot Spaghetti Squash

Unlock the secret to effortlessly preparing delicious and healthy spaghetti squash with your Instant Pot! This comprehensive guide provides a quick and easy tutorial for pressure cooking whole spaghetti squash, transforming a time-consuming kitchen task into a lightning-fast reality. Say goodbye to hour-long oven waits and hello to perfectly cooked, tender spaghetti squash in just 7 minutes of active cooking time. Ideal for those following keto, low-carb, or simply healthy eating lifestyles, this method makes incorporating this versatile vegetable into your meals a breeze.

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My journey with spaghetti squash began with a delightful discovery. From the very first bite, I was captivated by its unique texture and mild flavor. Eager to replicate the experience at home, I dove into various recipes, only to find that traditional oven baking methods typically required a lengthy 45 to 60 minutes of cooking time. While not an eternity, an hour can certainly feel like one when you’re managing a busy schedule or simply craving a quick, nutritious meal.

The time commitment for preparing spaghetti squash in the oven extends beyond just the baking itself. It’s often just one component of a larger meal, requiring additional prep for sauces, proteins, and side dishes. This is precisely why the arrival of the Instant Pot into my kitchen felt nothing short of a culinary revolution. This amazing pressure cooker has single-handedly transformed my spaghetti squash routine, cutting the cooking time down to an incredible 7 minutes!

The Instant Pot doesn’t just save time; it offers unparalleled convenience. No more preheating a large oven, no more hovering over a hot kitchen, and no more waiting. Just a few simple steps, and you’re rewarded with perfectly tender, pasta-like strands of spaghetti squash, ready to be dressed up in countless delicious ways.

What is Spaghetti Squash?

Spaghetti squash, scientifically known as Cucurbita pepo, is a fascinating winter squash characterized by its distinctive golden-yellow skin and oblong shape, often larger and more rounded than other common squash varieties. While it might resemble typical squash when raw and sliced, its magic truly unfolds upon cooking. The inner flesh transforms into delicate, translucent strands that remarkably resemble traditional pasta, particularly angel hair or vermicelli. This unique characteristic is what gives it its name and makes it an incredibly popular ingredient for those seeking nutritious, low-carb, and gluten-free alternatives to grain-based pasta.

Beyond its culinary versatility, spaghetti squash is a nutritional powerhouse. It’s naturally low in calories and carbohydrates, yet rich in essential vitamins and minerals, including Vitamin A, Vitamin C, B vitamins, and dietary fiber. Its impressive nutrient profile makes it an excellent choice for a variety of diets, from vegan and paleo to keto and gluten-free. Incorporating spaghetti squash into your meals is a simple yet effective way to boost your vegetable intake and add wholesome goodness to almost any dish.

Calories and Carbs in Spaghetti Squash

One of the most compelling reasons to embrace spaghetti squash, especially if you’re mindful of your caloric and carbohydrate intake, is its impressive nutritional profile when compared to traditional pasta. A single cup of cooked spaghetti squash contains approximately 42 calories and about 8 grams of net carbohydrates. Now, let’s compare that to one cup of cooked white spaghetti pasta, which typically clocks in at around 220 calories and a substantial 40 grams of net carbs.

The difference in carbohydrate content is truly significant! Our bodies primarily use carbohydrates as their initial source of fuel. When carbohydrate reserves are low, the body then shifts to burning fat for energy – a key principle behind ketogenic and low-carb diets. While calorie count is important, for many, the drastic reduction in carbs offered by spaghetti squash is the major draw. By opting for spaghetti squash, you’re not only reducing your carb load but also making more room for your body to tap into fat stores, which can be beneficial for weight management and overall metabolic health. It’s a simple swap that can have a profound impact on your daily macros.

What Does Spaghetti Squash Taste Like?

The burning question on everyone’s mind: does spaghetti squash truly taste like pasta? Let’s be honest and manage expectations – no, it does not. At least, not to me. And frankly, it doesn’t need to! Spaghetti squash has its own delightful, mild, slightly sweet, and earthy flavor. It’s a vegetable, and it tastes like a vegetable, albeit one with an incredibly unique, pasta-like texture that makes it an excellent canvas for various sauces and seasonings.

As a huge fan of vegetables, I find spaghetti squash utterly delicious in its own right. Its neutral taste makes it incredibly versatile, allowing it to absorb the flavors of whatever you pair it with. This means you can truly “dress it up” and transform it into a gourmet experience. For instance, have you tried my Instant Pot Spaghetti Squash Chicken Alfredo recipe? The rich, creamy sauce and tender, savory chicken complement the delicate strands of spaghetti squash perfectly, creating a meal that is both satisfying and incredibly flavorful. It’s a testament to the fact that healthy eating doesn’t have to be a sacrifice; it can be an exciting journey of culinary creativity and delicious discoveries.

How to Make and Cook Spaghetti Squash in the Instant Pot

Using the Instant Pot to cook spaghetti squash is a game-changer, dramatically reducing cook time and effort. Here’s a simple step-by-step guide to get perfect results every time:

1. Prepare the Squash: Carefully cut the spaghetti squash in half, crosswise (against the grain, not the long way). This method helps create longer strands once cooked. If the squash is too hard to cut, you can microwave it for 2-3 minutes to soften it slightly before cutting.
2. Remove Seeds: Use a spoon to scoop out all the seeds and fibrous material from the center of each squash half. Discard the seeds.
3. Add Water to Instant Pot: Pour 1 cup of water into the bottom of your Instant Pot insert. You can also place a trivet in the bottom, though it’s not strictly necessary if placing the squash directly in the water.
4. Arrange Squash: Place the spaghetti squash halves into the Instant Pot, with the cut sides facing up. Ensure they fit comfortably.
5. Pressure Cook: Secure the lid on the pressure cooker and make sure the venting knob is set to “Sealing.” Cook on high pressure for 7 minutes.
6. Release Pressure: Once the 7 minutes of cooking time are complete, carefully perform a quick release of the pressure by turning the venting knob to “Venting.” Stand clear of the steam as it releases.
7. Check Tenderness & Shred: Once the pressure has fully released and the float valve has dropped, remove the lid. Carefully take out the squash halves (they will be hot!). Use a fork to gently scrape the inside flesh, working from the outer edges towards the center. The cooked squash will easily separate into spaghetti-like strands. If the squash isn’t tender enough, return it to the Instant Pot and pressure cook for another 1-2 minutes.

What goes well with spaghetti squash? The possibilities are endless! It’s an ideal base for many dishes. Try it with a rich marinara sauce, hearty meatballs, or a vibrant pesto. It also pairs wonderfully with grilled chicken, sautéed shrimp, or a medley of roasted vegetables. For a comforting meal, consider making my Keto Low Carb Spaghetti Squash Marinara and Meatballs.

Can You Freeze Cooked Spaghetti Squash?

Absolutely! Freezing cooked spaghetti squash is an excellent way to prepare meals in advance and minimize food waste. This makes healthy eating even more convenient for busy weeks. To properly freeze it, first allow the cooked spaghetti squash strands to cool completely. Ensure there is no residual heat, as this can lead to ice crystals and a mushy texture upon thawing.

Once cooled, transfer the spaghetti squash into a freezer-safe, sealable bag or an airtight container. Press out as much air as possible from the bag to prevent freezer burn. Label the container with the date. Properly stored, cooked spaghetti squash can remain fresh in the freezer for up to 8 months. When you’re ready to use it, simply thaw it in the refrigerator overnight or use the defrost setting on your microwave. For more detailed instructions, you can read about How to Freeze Cooked Spaghetti Squash.

How Long Does Spaghetti Squash Last?

The longevity of spaghetti squash depends on whether it’s raw or cooked:

• Uncooked Whole Spaghetti Squash: When stored in a cool, dry place, like a pantry or cellar, whole, uncooked spaghetti squash can last for an impressive 1-3 months, sometimes even longer. Avoid storing it in the refrigerator before cutting, as the cold can cause it to spoil faster.
• Cooked Spaghetti Squash: Once cooked, spaghetti squash should be stored in an airtight container in the refrigerator. It will typically remain fresh and delicious for 3-4 days. For longer storage, freezing is your best option, as mentioned above.

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Instant Pot Spaghetti Squash Recipe

By Brandi Crawford

Learn how to make and cook whole spaghetti squash quickly and easily in your Instant Pot. This pressure cooker tutorial will teach you how to get perfect spaghetti squash in just 7 minutes, a massive time-saver compared to oven methods. Perfect for delicious keto and low-carb meals!

★★★★★

5 from 5 votes

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Prep Time
3 mins

Cook Time
7 mins

Total Time
10 mins

Course
dinner, lunch

Cuisine
American

Servings
4

Calories
30 kcal

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Equipment

• Instant Pot

Ingredients

• 1 whole spaghetti squash

Instructions

• Cut the spaghetti squash in half, crosswise (not the long way). To avoid cutting in half while the squash is hard, you can also microwave for a few minutes first to soften.
• Scoop out the seeds and discard.
• Add 1 cup of water to the pot. Place the spaghetti squash halves in the Instant Pot, with the cut sides facing up.
• Place the lid on the pressure cooker and cook on high pressure for 7 minutes.
• After the 7 minutes, quick release the valve at the top of the pressure cooker to lower the pressure.
• Remove the lid and the squash. Poke the squash to ensure it’s tender. Shred the squash with a fork to create “spaghetti.”

Notes

You can also put the whole spaghetti squash in the Instant Pot without cutting it first. I’ve found I actually enjoy this method more, as it simplifies the initial prep. If you choose this method, you will have to carefully cut into the squash once it is cooked and remove the seeds, which will be much softer and easier to handle at that point.

Nutrition

Serving: 1 serving
Calories: 30 kcal
Carbohydrates: 5.5 g
Protein: 0.6 g
Fat: 0.6 g

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Nutrition Data Disclaimer

Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.

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