Best Air Fryer Spaghetti Squash Recipe: A Simple & Nutritious

If you’re looking for a low-carb, gluten-free, and healthy dish that’s easy to prepare, spaghetti squash is an excellent choice. This Air Fryer Spaghetti Squash Recipe takes your favorite vegetable noodle alternative and gives it a perfectly tender and slightly caramelized texture that’s hard to beat. The air fryer makes this process faster and more efficient, providing consistent results every time. Whether you’re on a keto diet, paleo plan, or just trying to eat healthier, this dish fits the bill. Below, you’ll find a comprehensive guide on how to make this flavorful and versatile dish.

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Why Spaghetti Squash?

Spaghetti squash is a nutrient-packed vegetable with a unique stringy texture that resembles pasta when cooked. It’s low in calories, rich in fiber, and loaded with vitamins like A, C, and B6. Its mild flavor makes it an ideal base for various sauces, toppings, or seasonings. This recipe highlights how easy it is to cook spaghetti squash in an air fryer, turning it into the perfect side dish, main course, or meal prep ingredient.

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Recipe Overview

• Prep Time: 10 minutes
• Active Cooking Time: 25 minutes
• Resting Time: 5 minutes
• Total Time: 40 minutes
• Cuisines: American, Vegetarian, Healthy
• Course: Side Dish, Main Course
• Servings: 4
• Calories: Approximately 75 calories per serving

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Ingredients

To make this simple yet delicious Air Fryer Spaghetti Squash Recipe, you’ll need the following ingredients:

1. 1 medium spaghetti squash (approximately 2.5–3 pounds)
2. 1 tablespoon olive oil
3. 1 teaspoon salt (adjust to taste)
4. 1/2 teaspoon black pepper
5. 1/2 teaspoon garlic powder (optional, for extra flavor)
6. Fresh herbs (such as parsley or thyme, for garnish – optional)

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Equipment Needed

• Air fryer (large enough to fit halved spaghetti squash)
• Sharp knife
• Spoon (for scooping out seeds)
• Cutting board
• Brush or hands (for applying olive oil)
• Fork (for fluffing the strands)

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Nutritional Information (Per Serving)

• Calories: 75
• Carbohydrates: 10g
• Protein: 1.5g
• Fat: 3.5g
• Fiber: 2g
• Vitamin A: 4% of the daily recommended value
• Vitamin C: 6% of the daily recommended value
• Potassium: 8% of the daily recommended value

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Instructions

Step 1: Prepare the Spaghetti Squash

1. Cut the squash: Start by cutting the spaghetti squash in half lengthwise using a sharp knife. Be cautious, as the skin can be tough to cut through. If the squash is too hard, microwave it for 2–3 minutes to soften it slightly.
2. Remove seeds: Use a spoon to scoop out the seeds and stringy pulp from the center of the squash.
3. Season the halves: Brush the cut sides of the squash with olive oil. Sprinkle with salt, black pepper, and garlic powder (if using) for added flavor.

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Step 2: Preheat the Air Fryer

• Preheat your air fryer to 375°F (190°C) for 3–5 minutes. Preheating ensures even cooking.

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Step 3: Air Fry the Spaghetti Squash

1. Place squash halves: Position the squash halves cut side up in the air fryer basket. Depending on the size of your air fryer, you may need to cook them one at a time.
2. Cook: Air fry the squash at 375°F (190°C) for 20–25 minutes. The cooking time depends on the size of the squash; smaller squash may require less time.
3. Check for doneness: Test the squash by piercing the flesh with a fork. It should be tender but not mushy.

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Step 4: Cool and Fluff

1. Cool slightly: Remove the squash from the air fryer and let it cool for 5 minutes to make it easier to handle.
2. Fluff strands: Use a fork to gently scrape the flesh, creating spaghetti-like strands. The strands should come away easily from the shell.

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Step 5: Serve and Enjoy

• Serve the spaghetti squash as is, or pair it with your favorite sauce, such as marinara, pesto, or Alfredo. You can also use it as a base for roasted vegetables, protein, or even a hearty chili. Garnish with fresh herbs for a pop of color and added flavor.

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Tips for Perfect Air Fryer Spaghetti Squash

• Choose the right squash: Look for a firm, medium-sized spaghetti squash with no soft spots or blemishes.
• Cut safely: Always use a sharp knife and cut on a sturdy surface. If cutting is difficult, soften the squash in the microwave.
• Season creatively: While salt, pepper, and garlic powder are classic options, you can experiment with smoked paprika, Italian seasoning, or chili flakes for added flavor.
• Store leftovers: Store any unused spaghetti squash in an airtight container in the refrigerator for up to 4 days. Reheat in the air fryer or microwave for a quick meal.

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Why Use an Air Fryer?

Cooking spaghetti squash in an air fryer has several advantages:

• Speed: Air frying reduces the cooking time significantly compared to baking in the oven.
• Even cooking: The hot air circulation ensures the squash cooks evenly, with a slightly caramelized flavor.
• Convenience: No need to preheat a large oven, making it an energy-efficient choice.

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Variations and Serving Suggestions

This Air Fryer Spaghetti Squash Recipe is incredibly versatile. Here are a few ideas to customize it to your taste:

1. Italian Style: Top with marinara sauce, grated Parmesan cheese, and fresh basil.
2. Low-Carb Pad Thai: Toss the spaghetti squash strands with a peanut or almond butter sauce, bean sprouts, shredded carrots, and cooked shrimp or tofu.
3. Mediterranean Bowl: Add roasted chickpeas, cherry tomatoes, cucumbers, and a drizzle of tahini sauce.
4. Simple Butter and Herbs: Mix the strands with melted butter and fresh parsley or thyme for a quick and elegant side dish.

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Conclusion

This Air Fryer Spaghetti Squash Recipe is a must-try for anyone looking for a healthier alternative to pasta or an easy side dish. With minimal prep and quick cooking time, the air fryer transforms spaghetti squash into tender, flavorful strands with a slight caramelized edge. Packed with nutrients and adaptable to many cuisines, this recipe is perfect for weeknight dinners, meal prepping, or satisfying a comfort food craving without the carbs.

Try it today and discover how this simple dish can become a staple in your healthy eating routine!