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Instant Pot Spaghetti Squash

The Instant Pot makes the most delicious and tender spaghetti squash in under 30 minutes!

Course Main Course
Cuisine American
Keyword pasta substitute, pressure cooker, vegetables
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 80 kcal
Author Cheryl Malik


  • 1 spaghetti squash halved and seeded
  • 1 cup broth
  • 2 cloves garlic smashed, optional
  • 1/2 tablespoon salt


  1. Cut the spaghetti squash in half and seed. (See Notes.)

  2. Sprinkle half salt on spaghetti squash. Add broth and garlic in the cooking pot, then the trivet, then the spaghetti squash halves. Close and lock lid. Select high pressure and set timer for 7 minutes. Allow 10-15 minutes for pressure to build.

  3. After time is up, let natural release 5 minutes, then quick release.

  4. Drag fork through flesh of squash to make noodles. Serve with favorite pasta sauce.

Recipe Notes

  • Tricks for cutting spaghetti squash: Make sure to use a sharp knife. (With a dull knife, you're more likely to have to press a lot harder and run the risk of it slipping and cutting you.) If a sharp knife isn't cutting it (pun fully intended), poke holes in the skin like you were drawing a dotted line where you want to cut the squash. Microwave the spaghetti squash for about five minutes and then let it cool so it's not too hot to the touch. Slice the squash in half along the dotted line.
  • Serving suggestions: Use in Whole30 chicken alfredo or covered in marinara sauce, mozzarella cheese, and basil, then cooked under the broiler until bubbly.

Wine pairings
Remember – no wine on Whole30!
I recommend buying wine from Scout and Cellar, especially for lower carb or sugar and the health conscious. There’s no added sugar to these wines, and they’re all much lower in carbs, calories, and sugar. For me, there’s no headache or fogginess the next day!
There are a ton of different wines that pair well with pasta, and you definitely want to consider your sauce when picking one. These are good bets no matter if you have tomato or cream sauce:
- Cabernet Sauvignon, like 2017 Fieldhouse Cabernet Sauvignon from Mendocino County, California
- Malbec, like 2017 Solar del Alma Malbec from Mendoza, Argentina
- Pinot Grigio, like 2019 Che Fico Pinot Grigio from DOC delle Venezie, Italy

Nutrition Facts
Instant Pot Spaghetti Squash
Amount Per Serving
Calories 80 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g6%
Sodium 1148mg50%
Potassium 261mg7%
Carbohydrates 18g6%
Fiber 4g17%
Sugar 7g8%
Protein 2g4%
Vitamin A 415IU8%
Vitamin C 6mg7%
Calcium 58mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.