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air fryer spaghetti squash

Air Fryer Spaghetti Squash

Summer Yule
My air fryer spaghetti squash recipe is how to get spaghetti squash to be more like pasta and less mushy. Get the air fryer time and temp here!
5 from 3 votes
Cook Time 25 mins
Total Time 25 mins
Course Side Dish
Cuisine American
Servings 2
Calories 141 kcal


  • 1 small spaghetti squash (approximately 1 lbs, 5 ounces/0.6 kg)
  • 1 tablespoon avocado oil
  • salt and pepper, to taste


  • Rinse the spaghetti squash with cool water and dry with paper towels or a clean kitchen towel.
  • Cut the squash lengthwise and scoop out the seeds. I use an ice cream scoop to remove the seeds, but a regular spoon will do.
  • Brush each squash half with ½ tablespoon of oil and sprinkle with salt and pepper.
  • Place the squash halves, cut side up, on a rack in the middle of the air fryer oven. (If you use a large squash, you may have to cook one half at a time.)
  • Air fry the squash for 25 minutes at 375°F (190°C).
  • After the cooking time is up, remove the squash from the air fryer. Let the squash cool a bit, then remove the squash strands from the squash skin with a fork. The spaghetti-like strands should scrape out easily when the squash is adequately cooked.


This is a level 1 recipe (may help support fat loss). Is air fryer spaghetti squash healthy? Using spaghetti squash instead of a flour-based pasta is a nutritious way to create a high-volume meal for few calories. Wondering why?
A typical 2-ounce serving size (dry) of flour-based pasta is 180-210 calories. This includes both grain and legume-based pastas. This is actually a very small serving size of pasta; most of us have several servings of pasta in a sitting.
Think about it. When you purchase a standard 16-ounce package of dry pasta, how likely is it that you'll split it into 8 servings
We typically split a one-pound box of pasta into 3-4 servings in my household. That means we're getting 400-500 calories of pasta per serving (or more, in some cases).
In this recipe, we're using one spaghetti squash for two large servings. The spaghetti squash plus the small amount of oil used for air frying provides approximately 140 calories per serving. That means I have lowered the calories in my meal by 250-350 calories with this simple swap.
Consistently making (relatively) small changes like this in your diet may have a big impact over time. It's an easy way to improve your diet quality if you tend to eat too many refined grains and not enough vegetables.
Plus, you don't have to track anything (macros or calories) to get the benefits of swapping out spaghetti for spaghetti squash. I suspect that this sort of simplicity is part of the appeal of low carb diets for some people. Swapping out grain foods for lower calorie (but high volume) foods may help support weight loss – no math required!
Nutrition information is for one serving of the recipe. This is likely an overestimate as weight of the parts not eaten (squash skin) haven’t been excluded.


Calories: 141kcalCarbohydrates: 19.5gProtein: 2.1gFat: 7.9gSaturated Fat: 1gPotassium: 328.3mgFiber: 4.2gVitamin C: 8.9% DVCalcium: 7.2% DVIron: 3% DV
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