Spaghetti Squash in the Instant Pot

Make absolutely perfect spaghetti squash in your pressure cooker or Instant Pot every single time! Follow these easy step-by-step instructions and you’ll be all set for your Whole30, Paleo, Gluten Free and Vegetarian meal prep!

There’s definitely an Instant Pot learning curve. To be honest, it really intimidated me when I first got it! It sat in its box in a closet, completely untouched, for months. I guess I forgot about it, or just kept putting off learning how to use it. But once I finally worked up the nerve to try it out a few times, I totally fell in love! It’s the best kitchen appliance I have, because it saves me so much time. I can’t stop telling people how much I love my Instant Pot! And once I really got the hang of it, I realized it can cook pretty much anything, like this awesome Instant Pot spaghetti squash that comes out quickly and perfectly every. single. time.

Before I made Spaghetti Squash in the Instant Pot…

Spaghetti squash used to be one of the veggies I always really enjoyed eating but hardly ever cooked myself. I mean, it’s basically gluten free, grain free, veggie-vicious pasta, the perfect addition to your Whole30 meal, an awesome vessel for for marinara and pesto sauces. I use it in about a bazillion recipes – like my Pesto Chicken and Spaghetti Squash Un-casserole, my Classic Meatballs and Spaghetti Squash Marinara, and it’s even the secret ingredient in my Paleo Grain Free Porridge. But I used to NEVER cook it.. I’m talking twice a year! You know why? It was annoying to cook. It takes hours to roast it in the oven, and I sometimes have the planning skills necessary for that, but not often.

Instant Pot Spaghetti Squash

So yeah, I love Spaghetti Squash, especially when I’m on a round of Whole30, but I also always thought it was kind of a pain in the neck to cut through, not to mention it took a long time to cook. If I ever bought one, the poor thing might sit for weeks until I finally forced myself to cook it. Maybe

Why Make Spaghetti Squash in the Instant Pot?

I’m being a tad dramatic about the old days, but that’s only because in comparison, the way I cook spaghetti squash, in the Instant Pot I mean, is a total pleasure. You just need like 2 minutes of prep work and fifteen minutes of completely hands-off time to make it absolutely perfect (give or take a few minutes, depending on the size of your squash). And I don’t have to break my hand trying to hack the thing open, no furious seed scraping, none of the things that used to make me avoid the veggie I really love!

Instant Pot Spaghetti Squash

Pro-Tip for Cooking Spaghetti Squash in the Instant Pot:

Make sure you choose a spaghetti squash that will fit into your Instant Pot without cutting it. If yours is too big to fit, you’ll just need to cut it in half, but part of the magic of this method is not having to cut it until it’s soft. If you do end up needing to cut it, I recommend microwaving the squash for 2 minutes first. It softens the skin just enough to make cutting it a tiny bit easier!

So here’s the step-by-step instructions and all my little secrets to make absolutely perfect Spaghetti Squash in the Instant Pot/Pressure Cooker.

Secret #1: Pierce the skin with a paring knife in a circle pattern around the middle of the squash. It makes cutting once it’s cooked SOOOOOO easy, plus it allows the steam to release so it doesn’t crack or explode in the Instant Pot.

How to Make Perfect Instant Pot Spaghetti Squash (Pressure Cooker)

Gluten Free, Grain Free, Vegan, Vegetarian, Whole30, Low Carb

Prep Time 3 minutes
Cook Time 15 minutes
Total Time 18 minutes


  • 1 8 inch spaghetti squash
  • 1 cup water


  1. Wash and pat dry the spaghetti squash. 

  2. In a circle around the waste of the squash, use a paring knife to make 1/4-1/2 inch cuts every few inches. 

  3. Place the squash in the Instant Pot on top of the rack. 

  4. Pour a cup of water into the Instant Pot. 

  5. Secure the lid and set to HIGH pressure for 15 minutes. 

  6. Allow a Natural Release. 

  7. Carefully remove the squash from the Instant Pot using the handles on the rack and set it on a cutting board. If it’s too hot to touch, allow it to cool slightly. 

  8. Slice across the squash, following the pattern from the pierced holes made with the paring knife. 

  9. Use a grapefruit spoon to gently scrape out the seeds. They should come out very easily. 

  10. Use forks to pull the squash away from the skin, fluffing and separating it a bit as you remove it. 

  11. Eat and enjoy it right away, OR cover and refrigerate for 5 days OR allow it to completely cool and freeze in individual portions in air-tight ziplock bags. 

Once you’ve got your spaghetti squash cooked, make this recipe for LOW CARB Spaghetti Squash & Chicken Pesto Casserole!

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