Instant Pot Spaghetti Squash



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Here’s how to make perfect spaghetti squash in the Instant Pot every time! It’s so easy and only needs to cook for about 8 minutes.

I know I’m late to the game, but I recently invested in an Instant Pot and I am fully obsessed! I’ve been testing so many recipes in it and recently tried spaghetti squash…

Plate of spaghetti squash topped with parsley. Fork twirling some spaghetti squash.

Although I still think my ring-method is the my best way to cook spaghetti squash, I’ve been getting questions for how to cook it in the Instant Pot so I tested it for you.

The result?! You can make spaghetti squash noodles in the Instant Pot in no time at all and there’s less chopping involved too!

Fork pulling apart strands of spaghetti squash.

What is Spaghetti Squash?

Let’s start at the beginning… what the heck is spaghetti squash? It’s a yellow, oval shaped squash that is in season in the fall and winter months.

When cooked, you can shred the insides into long, noodle-like strands. Hence the name: spaghetti squash. The texture is a tiny bit more fibrous than pasta, but makes a great low carb, fiber-rich substitute for regular spaghetti noodles.

Is Spaghetti Squash Healthy?

Yes, spaghetti squash is super healthy! It’s low in calories, containing only 42 calories in one cup cooked. It also contains a small amount of carbohydrates, 10 grams, and a good amount of fiber, 2.2 grams or 9 percent of your daily needs.

When substituting spaghetti squash for pasta you can save about 170 calories and 30 grams of carbs in a one cup serving!

I love using spaghetti squash and have so many spaghetti squash recipes here on Eating Bird Food including low carb baked feta pasta, spaghetti squash pizza, and this spaghetti squash taco bake.

It’s a great spaghetti substitute when you’re looking for a grain-free option, but I also love batch cooking spaghetti squash to have on hand for weekly salads and bowls. This pesto spaghetti squash salad is sooo yummy!

Plate of spaghetti squash topped with parsley.

What Does Spaghetti Squash Taste Like?

Spaghetti squash doesn’t really have a ton of flavor! Although, I do think it has a little bit of sweetness to it. It is amazing as a sub for pasta because it lets whatever sauce you’re using shine. You can get crazy with your sauce flavorings and know that the spaghetti squash will truly be a base and not impart too much flavor.

Instant Pot Spaghetti Squash Ingredients

  • spaghetti squash
  • water
  • Sea salt and pepper
Two halves of spaghetti squash.

How to Make Spaghetti Squash in the Instant Pot

Prep squash – Use a sharp knife to cut the spaghetti squash in half widthwise. Be sure to do it widthwise… this is my trick for getting longer strands and it fits in the Instant Pot better when cut this way too.

Scrape the seeds out from each half of the squash with a spoon.

Half of a spaghetti squash with a spoon scooping out seeds.

Pressure cook – Place the trivet into the Instant Pot along with 1 cup of cold water. Place the spaghetti squash halves on the steamer rack and close the lid. Make sure the steamer valve is closed and then cook on high pressure for 6 minutes for al dente noodles or 8 minutes for softer noodles.

Two halves of spaghetti squash in an instant pot.

Quick release – After the noodles are done cooking, quick release the pressure by using a towel or tongs to open the steam valve. Be careful so you don’t burn yourself while opening the valve! When the pressure is released, open the lid carefully.

Serve – Carefully remove the spaghetti squash from the Instant Pot and pull the flesh away from the skin with a fork to create long spaghetti-like strands. Serve the squash with your favorite sauce or use in a recipe that calls for cooked spaghetti squash.

Fork pulling apart strands of spaghetti squash.

How to Store Spaghetti Squash

Spaghetti squash is great for meal prep. It will last 3-5 days in the fridge in an airtight container or wrapped in plastic wrap.

Or you can freeze it!

To freeze, let the cooked squash cool completely before transferring the noodles to freezer-safe bags.

To prevent the squash from freezer burn, you’ll want to squeeze as much air as possible out of the bags. The squash should keep for up to 7-8 months in the freezer.

When you’re ready to use your squash you can transfer from the freezer to the fridge to thaw until you’re ready to reheat, but if you don’t have time to thaw the squash, that’s okay — frozen spaghetti squash can be reheated quickly in the microwave, a steamer basket or even sautéed on the stovetop.

Instant Pot Recipes You’ll Love:

More Spaghetti Squash Recipes to Try:

If you try this Instant Pot Spaghetti Squash be sure to leave a comment and star rating below letting us know how it turned out for you. Your feedback is so helpful for the EBF team and our readers!


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3.91 from 11 votes

Instant Pot Spaghetti Squash

Here's how to make perfect spaghetti squash in the Instant Pot every time! It's so easy and only needs to cook for about 8 minutes.
Prep Time: 15 minutes
Cook Time: 8 minutes
Servings: 4 -6 cups


  • 1 medium spaghetti squash, about 2 pounds
  • 1 cup water
  • Sea salt and pepper


  • Cut squash: Use a sharp knife to cut the spaghetti squash in half widthwise. A lot of people cut squash lengthwise, but I like widthwise for longer strands. 
  • Scrape out seeds: Scrape out the seeds from each half of the squash with a spoon. Discard or roast them up like you would pumpkin seeds. 
  • Add water and squash to Instant Pot: Add 1 cup of water and a trivet or steamer rack into the Instant Pot. Place spaghetti squash halves on the trivet and close the lid.
  • Pressure cook: Use the pressure cook function or manual to cook on high pressure for 6-8 minutes. 6 minutes will result in al dente noodles, but 8 minutes will give you a soft, but not mushy texture. The Instant Pot will take about 10 minutes to pressurize so keep that in mind when planning your spaghetti squash prep time! Once the timer goes off, use the vent to carefully quick release the pressure. Once pressure is released, carefully open the lid.
  • Make strands: Carefully remove spaghetti squash from Instant Pot, discarding any water that may have collected inside the squash. Once squash is cool enough to handle, pull the flesh away from the skin with a fork to create long “spaghetti-like” strands.
  • Serve: Serve the squash with your favorite sauce or use in a recipe that calls for cooked spaghetti squash.
  • Store: Cooked spaghetti squash will last 3-5 days in the fridge in an airtight container or wrapped in plastic wrap. For freezing, store in airtight freezer bags for up to 8 months. 


Serving: 2cups | Calories: 109kcal | Carbohydrates: 21g | Protein: 3g | Fat: 3g | Polyunsaturated Fat: 1g | Sodium: 66mg | Fiber: 5g | Sugar: 8g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: American
Keyword: instant pot spaghetti squash
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

More about Brittany
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Recipe Rating


  1. I need to try this. I got a instapot almost a year ago and still haven’t tried it out. Not sure why…. guess just use to using other cooking methods and need to read the directions. Lol. Just found your blog as someone blogging fashion recommended it for good recipes.I have multiply food allergies so need to check out your recipes.

    1. Hi Kathy! Thanks so much for the comment. Do you remember who recommended my site? Would love to tell them thank you. 🙂 And I was the same way with my Instant Pot. I had it for over a year, but I’ve finally been using it more and LOVE it! I have more recipes coming soon so break that baby out. This spaghetti squash recipe is a great place to start. Enjoy!

  2. 1 star
    This didn’t work out for me. I did 8 minutes for al dente, drained leftover water and waited for what felt like a long time to peel the skin because it was so so hot. It turned out to be watery mush. Definitely prefer baking this in the oven.

  3. 5 stars
    Super easy, super fast, and support good. Followed your directions exactly and they came out great. Thank you! I love my instant pot!

  4. 5 stars
    Based off the one comment who’s squash came out mushy, I steamed mine for 5 minutes since it was on the smaller side, and it came out perfectly al dente. I then added it to your spaghetti squash taco bake recipe and it was perfection. Thank you for both recipes!

    1. Yay!! So glad this was a hit, Keri! Thanks so much for trying it out and coming back to leave a review + star rating. It means so much to me!

  5. 5 stars
    I never thought of cutting the squash this way for long spaghetti. Thank you so much for this recipe!