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Home Method Instant Pot Instant Pot Side Dishes
5
/5
45 minutes

Instant Pot Spaghetti Squash

Dairy Free Dairy-Free Gluten Free Gluten Free Low Carb Low Carb Nut Free Nut Free Vegan Vegan Vegetarian Vegetarian Meal Prep Meal Prep
Jump to Recipe
By: Denise Bustard23 Comments
Posted: 4/15/20 Updated: 11/17/20

This post may contain affiliate links. Please read our disclosure policy.

The BEST method for Instant Pot spaghetti squash: cook it whole! No cutting into tough spaghetti squash, easy prep (1 minute!) and perfect, long noodles every time (never soggy)

I love using the Instant Pot for meal prep! These perfect Instant Pot sweet potatoes and Instant Pot chickpeas (no soak) recipes are my go-to's to make ingredient prep super hands off, as is this spaghetti squash recipe.

instant pot spaghetti squash cooked and torn into noodles

Most pressure cooker spaghetti squash recipes involve cutting the squash in half, and while this cooks through quickly, I always found the noodles to be very wet and often mushy.

One day I decided to cook the squash whole and I've never looked back! No cutting into a raw squash means you can get it cooking quickly, and the seeds are so much easier to scoop out after it cooks through.

Not only that but the noodles have the perfect texture: soft, but not mushy and not wet at all. Yay!

Don't forget to pin this post to save it for later!

Reasons you'll ♡ this Instant Pot spaghetti squash recipe

  • no need to cut a raw spaghetti squash (which can be really challenging!)
  • it takes a fraction of the time the oven does
  • keeping it whole prevents it from getting filled up with water and getting soggy

Recipe video

Want a good step by step tutorial on how to cook spaghetti squash in the Instant Pot? Watch the 1-minute video below! You can find more of my recipe videos on my YouTube channel.

step one of how to cook spaghetti squash, poking it with a paring knife

How to cook spaghetti squash in the Instant Pot

Rather than cutting the raw squash, we are cooking spaghetti squash whole in the Instant Pot. While this does take longer than halved, the results are so worth it: perfectly cooked squash, and the 'noodles' have the perfect texture.

  1. place a cup of water in the stainless steel insert of your Instant Pot.
  2. place the trivet on top.
  3. Poke spaghetti squash all over with a paring knife. Note: you can only fit small (2 lb) & medium (3 lb) spaghetti squash in a 6 quart model.
  4. Cook on high pressure for 20 minutes (small) or 25 minutes (medium). Release the pressure immediately and check to see if your squash is cooked to your liking.

cooking the spaghetti squash in the Instant Pot

How to know if your spaghetti squash is cooked through

When the pressure has released, you can test if your spaghetti squash is done by gently pressing a paring knife into it. If the knife slides in easily, you can go ahead and cut into the squash. If you feel resistance, you can put it back into the Instant Pot and cook for another 5 minutes (the pot will come back to pressure quickly).

I cut my spaghetti squash in half (as shown below), scoop out the seeds, and shred with a fork.

Since we are often using our spaghetti squash in a second recipe which requires cooking, we like to cook our squash noodles to be a bit 'al dente' and have a small bit of crunch to them. You can certainly add a few minutes to the cook time in the Instant Pot if you'd like them to be completely soft.

Models that work

This recipe has been tested in both a 6 quart Instant Pot and an 8 quart Instant Pot. The only limitation is whether you can fit the squash into the Instant Pot.

  • small (2 lb) and medium (3 lb) spaghetti squashes have been tested; larger than 3 lb may not fit in a 6 quart model
  • all sizes should fit in the 8 quart

Cut your spaghetti squash across the middle

So often I see people cut their spaghetti squash into two long halves (or 'boats), but this always makes tiny 'noodles'. Since spaghetti squash strands run around the middle of the squash, if you want long noodles, you should cut it across the middle (see photo below).

Once cut, allow to cool slightly, then scoop out the seeds. Using a fork, gently work the noodles out from the squash and enjoy!

How many cups of noodles do you get from a spaghetti squash?

Spaghetti squash come in many different sizes, so it really depends on the size of your squash. In general, this is what you can expect:

  • 2 lbs spaghetti squash yielded roughly 6 cups of cooked squash
  • 3 lbs generated roughly 8 cups

Storage

You might be surprised to hear that spaghetti squash can be stored for meal prep! Cool completely before transferring to an air tight container.

  • fridge- store in an air tight container for up to 4 days.
  • freezer- spaghetti squash freezes well! You can expect it to be slightly softer and to release some water upon thawing. Freeze in a freezer bag or reusable silicone bag for up to 3 months.
  • reheat- heat in a frying pan over medium heat, using tongs to stir it up until heated through. Season with salt and pepper and top with a sauce.

Meal prep tip- if you plan to use your spaghetti squash for meal prep, undercook it slightly.

how to cook spaghetti squash in the instant pot: sliced in half after cooking

Spaghetti Squash Recipes

  • How to Cook Spaghetti Squash (the easy way!)
  • Low Carb Lasagna Skillet
  • Lemon Chicken Spaghetti Squash boats
  • Baked Meatball Meal Prep with Spaghetti Squash
  • Mexican Spaghetti Squash Casserole

cooked spaghetti squash in a meal prep container

This post was originally published in 2018. It has been republished in 2020 with extra photos, tips and a new recipe video.

Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!

cooked spaghetti squash cut in half with a fork in the background

Instant Pot Spaghetti Squash (Whole)

5 from 17 votes
Prep Time: 5 mins
Cook Time: 40 mins
Total Time: 45 mins
Print Rate
The BEST method for Instant Pot spaghetti squash: cook it whole! No more soggy spaghetti squash, and perfect 'noodles' every time.
8 cups

Ingredients

  • 1 cup water
  • 1 spaghetti squash (2-3 lbs)

Instructions 

  • Pour 1 cup of water into the bottom of the Instant Pot insert. Add trivet on top.
  • Prick a 2-3 lb spaghetti squash all over with a paring knife.
  • Place the whole spaghetti squash on the trivet in the pot. Put the lid on, set valve to 'sealing' and cook on high pressure for:
    20 minutes- 2 lb squash *
    25 minutes- 3 lb squash *
  • Do a quick pressure release (carefully turn the valve to 'venting' immediately after the Instant Pot timer beeps).
  • Test if spaghetti squash is cooked through by carefully inserting a paring knife. If the knife inserts easily, the squash is ready. If you feel resistance, put the lid back on the Instant Pot and cook for another 5 or so minutes (the pot will come back to pressure quickly).
  • Allow spaghetti squash to cool a few minutes until it is safe to handle. Cut in half across the middle. Scoop out the seeds and discard. Use a fork to fluff out the spaghetti squash 'noodles'.

Storage

  • Store in an air tight container in the fridge for up to 4 days.

Tips:

*these cook times yield slightly 'al dente' noodles. If you like your noodles softer, add 5 minutes onto the cook time.
2 lbs spaghetti squash yielded roughly 6 cups of cooked squash; 3 lbs generated roughly 8 cups.

Video

Nutrition Information

Serving: 1cup, Calories: 49kcal, Carbohydrates: 11g, Protein: 1g, Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 29mg, Potassium: 173mg, Fiber: 2g, Sugar: 4g, Vitamin A: 195IU, Vitamin C: 3.4mg, Calcium: 37mg, Iron: 0.5mg
Author: Denise Bustard
Course: Side Dish
Cuisine: American

© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

Did You Make This?Don't forget to leave a review below, and tag us on Instagram using @SweetPeasAndSaffron or #sweetpeasandsaffron
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Meet Denise Bustard

Denise Bustard is the creator of Sweet Peas and Saffron, a meal prep-focussed food blog. With a PhD in biochemistry, Denise takes a scientific approach to perfecting her recipes. You can find Denise's work featured on Huffington Post, MSN, Self and more.

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Recipe Rating




  1. Kym says

    Posted on 1/30/22 at Posted on 1/30/22

    5 stars
    BEST WAY EVER to cook spaghetti squash . Perfect for homemade chicken Alfredo !!

    Reply
    • Jasmine @ Sweet Peas & Saffron says

      Posted on 2/2/22 at Posted on 2/2/22

      Hi Kym, haha yes! So glad that you found this method helpful, and sounds delish with chicken alfredo! Thank you so much for taking the time to come back to leave a rating and review!

      Reply
  2. Mary Heidt says

    Posted on 11/15/21 at Posted on 11/15/21

    5 stars
    I have made this recipe several times since I found this recipe. It is so good. I used to make it in the oven and it was overcooked or undercooked. This turns out perfect every time. I use a little larger squash and use the same time. We like ours a little more Al dente. The last time I made it I had leftovers and added cooked breakfast sausage, onions, bell peppers and used them like hash browns. Yum. As a type 2 diabetic who used to make bread, pasta, tortillas, and potatoes in everyway, it is nice to have something that takes the place of a loved dish. After all for me, the pasta( or squash) is just a vehicle for a great sauce. I appreciate the recipes and look to try many more.

    Reply
  3. Mary Heidt says

    Posted on 11/15/21 at Posted on 11/15/21

    5 stars
    I have made this several times since finding this recipe. It is so good. We like ours a little more a dente so I usually get a 3 and 1/4 to 3 and 1/2 lb and use the same cooking time.
    The last time I made it I had leftovers so I added some onions and bell peppers and sautéed the squash and used it as hash browns for breakfast. I am going to try it in my waffle maker next. As a type 2 diabetic who used to home make pasta, breads, tortillas, and potatoes of all kinds, its nice to find something that can take the place of foods I love. After all pasta for me was just the vehicle for the sauce. Lol. Thanks so much for all the wonderful recipes.

    Reply
    • Jasmine @ Sweet Peas & Saffron says

      Posted on 11/16/21 at Posted on 11/16/21

      Hi Mary, we're so glad to hear that this Instant Pot spaghetti squash has become a regular recipe in your meal prep routine! Thank you for sharing your additions, and for coming back to leave a rating and review!

      Reply
  4. Pam says

    Posted on 10/27/21 at Posted on 10/27/21

    5 stars
    I will eat a lot more spaghetti squash using this method. This was so quick and easy. Thank you for sharing.

    Reply
    • Jasmine @ Sweet Peas & Saffron says

      Posted on 10/28/21 at Posted on 10/28/21

      Hi Pam, so glad to hear you found this method quick and easy! Thank you so much for taking the time to come back and leave a rating and review!

      Reply
  5. Jo Ann says

    Posted on 9/26/21 at Posted on 9/26/21

    5 stars
    Easy way to cook a whole spaghetti squash. It turned out perfectly. Thanks for the recipe.

    Reply
    • Jasmine @ Sweet Peas & Saffron says

      Posted on 9/27/21 at Posted on 9/27/21

      Hi Jo Anne, so glad to hear! Thank you so much for taking the time to come back and leave a rating and review 🙂

      Reply
  6. Valerie says

    Posted on 1/26/21 at Posted on 1/26/21

    Wonderful method! I got way more “noodles” out of a smaller squash this way.

    Reply
    • Denise Bustard says

      Posted on 1/27/21 at Posted on 1/27/21

      Hi Valerie! Yay, so happy to hear you liked this method! Thanks so much for reporting back 🙂

      Reply
  7. Saffron says

    Posted on 4/16/20 at Posted on 4/16/20

    Roast the seeds!! Do not discard!! Remove the seeds and all the “goo” and spread out on a baking sheet.

    Reply
  8. Megan Q says

    Posted on 1/12/20 at Posted on 1/12/20

    5 stars
    Absolutely PERFECT!! 20 minutes on steam in an 8qt pot and so pleased!!

    Reply
    • Denise says

      Posted on 1/13/20 at Posted on 1/13/20

      Hi Megan, I'm so happy you loved this method! I won't go back...whole spaghetti squash all the way for me! Thanks for taking the time to leave a review 🙂

      Reply
  9. Emily says

    Posted on 1/2/20 at Posted on 1/2/20

    5 stars
    Excellent! In the past, i couldn't ever get the "noodles" to be consistent so I just stopped cooking spaghetti squash altogether. But tonight, I followed your way of cooking it and it turned out perfectly. We added some leftover BBQ and it was a delicious meal! Thanks so much for the insight!

    Reply
    • Denise says

      Posted on 1/13/20 at Posted on 1/13/20

      Hurray! I'm so happy to hear this, Emily! Thank you so much for taking the time to leave a review for others 🙂

      Reply
  10. OndLei says

    Posted on 10/19/19 at Posted on 10/19/19

    Didn't work. 2.5 lb squash cooked for the length you indicate for a 3 lb squash and it's raw inside.

    Reply
    • Denise says

      Posted on 10/21/19 at Posted on 10/21/19

      Hi OndLei, that's very strange. Sorry to hear this. You can always pop it back into the Instant Pot and cook for longer.

      Reply
  11. Becky says

    Posted on 9/14/19 at Posted on 9/14/19

    5 stars
    Great, simple method. FYI, I was able to fit a 4 lb into my 6 qt.

    Reply
    • Denise says

      Posted on 9/16/19 at Posted on 9/16/19

      Thank you so much for reporting back, Becky! Wow, 4 lbs that's great!

      Reply
  12. Lassa says

    Posted on 6/28/19 at Posted on 6/28/19

    5 stars
    I used an 8 quart Instant Pot and it turned out great! A little salt, pepper, butter, and shredded parmesan and we were good to go!

    Reply
    • Denise says

      Posted on 7/2/19 at Posted on 7/2/19

      Hi Lassa, thanks so much for reporting back! So happy it worked well for you 😀

      Reply
  13. Marge Teilhaber says

    Posted on 2/25/19 at Posted on 2/25/19

    Roast the seeds!! Do not discard!! Remove the seeds and all the "goo" and spread out on a baking sheet. Brush with whatever marinade you want. I use avocado oil & a no-salt hodgepodge spice mix. Mrs. Dash would be great. 410 for maybe 15 minutes. You want them NOT BURNT but practically burned. You want them very crisp. You'll hear popping. stay close to oven to check them. Eat the whole seed. Soooo good. Throw some salt on them when you're eating them. Same for pumpkin, acorn squash, butternut squash, any squash with seeds..

    Reply

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Hi, I'm Denise

Meal prep took me from feeling constantly stressed out about meals to cool, collected and in control. I want to share this amazing and transformational habit with you, so you can feel in control, too! Read more ...

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