How to Cook Spaghetti Squash: 3 Easy Methods + Perfect Cooking Times (2025 Guide)
Learn how to cook spaghetti squash perfectly every time with 3 proven methods oven-roasted, microwave, and Instant Pot. Includes exact cooking times, safe cutting tips, and expert tricks for long, pasta-like strands.
Why Spaghetti Squash Is Worth Cooking
Spaghetti squash transforms into long, tender, pasta-like strands when cooked just right making it a healthy swap for pasta with only 42 calories per cup compared to 220 in regular pasta. The key is picking the best cooking method for your schedule and getting the timing perfect.
Spaghetti Squash Cooking Times & Temperatures
| Method | Size | Time |
|---|---|---|
| Oven (400°F) | Small (1–2 lbs) | 30–35 min |
| Medium (2–3 lbs) | 35–45 min | |
| Large (3+ lbs) | 45–55 min | |
| Microwave | Whole (pierced) | 5 min |
| Halves (small) | 10–12 min | |
| Halves (medium) | 12–15 min | |
| Halves (large) | 15–18 min | |
| Instant Pot | All sizes | 7 min high pressure + quick release |
Doneness Check: Skin pierces easily with a fork, strands scrape cleanly, and there are no hard spots.
Method 1 – Oven-Roasted (Best Flavor & Texture)
You’ll need:
- 1 medium spaghetti squash (2–3 lbs)
- 2 tbsp olive oil
- Salt & pepper
Steps:
- Preheat oven to 400°F. Line a rimmed baking sheet with parchment paper.
- Pierce squash 8–10 times with a knife. Microwave 2–3 minutes to soften.
- Cut in half lengthwise; scoop out seeds and stringy pulp.
- Brush with olive oil, season with salt and pepper.
- Place cut-side down and roast 35–45 minutes until tender.
- Cool 5 minutes, scrape into long strands with a fork.
Pro Tip: Always cut lengthwise for the longest spaghetti-like strands.
Method 2 – Microwave (Fastest)
- Pierce whole squash 8–10 times. Microwave 5 minutes.
- Let rest 5 minutes, then cut lengthwise and remove seeds.
- Place halves cut-side down in a microwave-safe dish with 2 tbsp water.
- Microwave 10–15 minutes (check at 10).
- Scrape into strands with a fork.
Method 3 – Instant Pot (Hands-Off Meal Prep)
- Cut squash in half lengthwise; remove seeds.
- Add 1 cup water and trivet to Instant Pot.
- Place halves cut-side down (stack if needed).
- Cook on HIGH pressure for 7 minutes.
- Quick release, then scrape into strands.
How to Cut Spaghetti Squash Safely
- Soften first: Microwave 2–3 minutes before cutting.
- Knife choice: Use a sharp chef’s knife (8-inch blade minimum).
- Cut lengthwise: From stem to base, rocking the knife gently.
- Go slow: Keep fingers clear of the blade.
Choosing the Best Spaghetti Squash
- Heavy for its size
- Uniform golden yellow color
- Matte skin (not shiny)
- Dry, brown stem
- No soft spots or deep scratches
How to Cook Spaghetti Squash: Oven, Microwave & Instant Pot
Ingredients
Method
- Preheat oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper.
- Pierce the whole squash 8–10 times with a sharp knife. Microwave 2–3 minutes to soften for safer cutting.
- Cut squash in half lengthwise and scoop out seeds and stringy pulp with a spoon.
- Brush cut sides with olive oil, then season with salt and pepper.
- Place halves cut-side down on the prepared baking sheet.
- Roast 35–45 minutes, depending on size, until the flesh is fork-tender.
- Let cool for 5 minutes, then use a fork to scrape the flesh into long, spaghetti-like strands.
- Serve immediately with desired toppings, or store for later use.
Notes
– Instant Pot Method: Add 1 cup water and trivet to the pot, place halves cut-side down, cook on HIGH pressure for 7 minutes, quick release, then scrape into strands.
– Storage: Refrigerate in an airtight container for up to 5 days, or freeze for up to 8 months (texture may soften after thawing).
– To prevent watery strands, drain in a colander for 10–15 minutes after cooking and pat dry before serving.
Storage & Reheating
- Fridge: Up to 5 days in an airtight container
- Freezer: Up to 8 months (texture softens)
- Reheat: Microwave 1–2 min with a splash of water, stovetop sauté 2–3 min, or oven 10 min at 350°F
Troubleshooting
- Watery strands: Drain in a colander for 10–15 minutes, salt lightly, pat dry.
- Mushy texture: Reduce cooking time or oven temp.
- Short strands: Always cut lengthwise, scrape from outer edge inward.
FAQ – Spaghetti Squash Cooking
How long does it take to cook spaghetti squash?
30–45 min in the oven at 400°F, 15–20 min in the microwave, or 7 min in the Instant Pot.
Can you cook spaghetti squash whole?
Yes pierce several times, roast at 375°F for 45–60 min, then cut and scrape.
How many servings in one spaghetti squash?
A medium squash yields 4–6 cups cooked strands (serves 3–4 as a main dish).
How to avoid watery spaghetti squash?
Drain strands after cooking, salt lightly, and pat dry before serving.
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