Ninja Foodi Spaghetti Squash (Instant Pot Too!)

Ninja Foodi spaghetti squash is the one recipe that finally made me stop dreading this vegetable. Not because of the cooking — because of the cutting. Halving a raw spaghetti squash with a chef’s knife is genuinely one of the more dangerous things you can do in a home kitchen, and I did it that way for years before I realized I didn’t have to.

You can cook the squash whole. Pierce it, drop it on the trivet, pressure cook, and the shell softens to the point where a butter knife would open it. The seeds scoop out in about ten seconds instead of requiring a grapefruit spoon and a bad attitude. Twenty minutes, start to finish, and you get long, distinct strands instead of the wet, shredded mush that halved-and-steamed squash usually turns into.

Same method works in an Instant Pot — times are the same, and I’ve noted the one water difference below.

Why Cook Spaghetti Squash Whole in the Ninja Foodi

Most pressure cooker spaghetti squash recipes tell you to halve it first, scoop the seeds, and lay the halves cut side down over water. It works, and it’s faster on the clock. But the cut face sits directly in the steam for the entire cook, and the strands come out waterlogged. You end up draining them in a colander and pressing out liquid before you can sauce them.

Cooking it whole solves three problems at once:

• No cutting raw squash. The single biggest reason people skip spaghetti squash entirely.
• Drier, longer strands. The intact shell shields the flesh from direct steam, so the squash roasts in its own moisture rather than absorbing water.
• Effortless seeding. After cooking, the seeds and pulp lift out in one mass.

The tradeoff is time — a whole squash needs 15 to 22 minutes at pressure versus 7 for halves. But you’re not standing there, so it’s time you don’t spend.

Ingredients

• 1 whole spaghetti squash, 2 to 3½ pounds (see the sizing note below)
• 1 cup water (1½ cups for an 8-quart Foodi or Instant Pot)
• ½ teaspoon kosher salt, for after cooking
• 1 tablespoon olive oil, optional, for tossing

On picking a squash: you want deep golden yellow, not pale or greenish — the pale ones are underripe and taste like nothing. It should feel heavy for its size with a hard, unblemished shell and a dry, intact stem. And measure before you buy: a 6.5-quart Ninja Foodi comfortably fits a squash up to about 3½ pounds. Anything bigger and you’ll have to halve it.

How To Cook Spaghetti Squash In The Ninja Foodi

Step 1: Pierce the squash. Using a paring knife, poke 10 to 12 slits about ½ inch deep all over the squash. This is not optional — it vents steam and keeps the squash from splitting under pressure. Don’t skip it.

Step 2: Set up the pot. Pour 1 cup of water into the Ninja Foodi’s inner pot and set the reversible rack or trivet in place, legs down. The squash must not sit in the water.

Step 3: Add the squash. Place it on the rack. It can lean against the side; it doesn’t need to sit level.

Step 4: Pressure cook. Lock on the pressure lid (not the crisping lid) and turn the valve to Seal. Select Pressure, set to High, and set the time according to the chart below. Natural release for 10 minutes. Let the pressure drop on its own for a full 10 minutes, then turn the valve to Vent to release the rest. This is where the squash finishes cooking and firms up — quick-releasing immediately gives you a wetter result.

Step 5: Cool briefly, then halve. Lift the squash out with tongs and let it sit 5 minutes. Cut it in half crosswise (not lengthwise — more on that below). The shell will give easily. Scoop the seeds. Run a spoon around the center cavity and lift the seeds and pulp out in one go. Shred the strands. Drag a fork around the inside of each half. The strands release in long ribbons. Toss with salt, black pepper, and a little olive oil if you want.

One thing almost every recipe gets wrong: cut the squash crosswise into rings, not lengthwise. The strands run in circles around the cavity, not end to end — so cutting lengthwise severs every single one. Cut crosswise and the strands come out at full length, which is the whole point of calling it spaghetti squash.

Ninja Foodi Spaghetti Squash Cook Time

Squash weight	High pressure	Natural release
2 lb (small)	15 minutes	10 minutes
2½–3 lb (medium)	17–18 minutes	10 minutes
3½–4 lb (large)	20–22 minutes	10 minutes
Halved, seeded	7 minutes	Quick release

Add roughly 10 to 12 minutes for the pot to come up to pressure. A medium squash is about 40 minutes of real elapsed time, only 5 of which are hands-on. For comparison, roasting the same squash in the oven runs 45 to 60 minutes plus preheating.

Times are the same whether you’re using a Ninja Foodi, a Ninja Foodi Possible Cooker, or an Instant Pot — they all cook at the same high-pressure PSI.

Making It in the Instant Pot Instead

Nothing about the method changes. The differences are small and worth knowing:

• Water: 1 cup for a 6-quart Instant Pot, 1½ cups for an 8-quart. Both machines need liquid to reach pressure; neither cares that it’s plain water.
• Buttons: press Pressure Cook or Manual and use the +/− keys, rather than the Foodi’s Pressure/High selection.
• Sealing: older Instant Pot models require you to turn the valve to Sealing by hand. Newer Duo Plus and Pro models seal automatically when the lid locks.
• Capacity: the 6-quart Instant Pot is slightly narrower than a 6.5-quart Foodi. A 3-pound squash fits; a 4-pound one usually won’t.

If you cook a lot this way, the rest of my Instant Pot recipes and Ninja Foodi recipes use the same conversions.

How To Avoid Watery Spaghetti Squash

This is the number one complaint about pressure cooking squash, and it’s almost always fixable:

• Cook it whole. The intact shell is the best moisture barrier you have.
• Use the trivet. If the squash touches the water, it boils rather than steams.
• Don’t exceed the time. Overcooked squash collapses into mush. Err a minute or two short — you can always return an undercooked squash to pressure for 3 more minutes, but you cannot un-mush it.
• Let it steam off. After shredding, spread the strands on a sheet pan or in a colander for 5 minutes. Surface moisture evaporates and the strands separate.
• Salt after, not before. Salting cooked squash draws out water, which is what you want. Salting before cooking does it at the wrong time.

How To Tell When It’s Done

Press a fork against the outside of the squash before you cut it. It should give with light pressure — like a ripe avocado. If it still feels rigid, put it back on the trivet, reseal, and pressure cook 3 more minutes.

Once it’s open, the strands should separate cleanly with a fork and hold their shape. Properly cooked spaghetti squash is tender with a slight bite, similar to al dente pasta. If the strands break apart into short fragments or feel slippery, it went too long.

What To Serve With Spaghetti Squash

Spaghetti squash is mild and slightly sweet, which makes it a blank canvas — and also means it needs a sauce with some backbone.

With a good tomato sauce. This is the obvious pairing and still the best one. My marinara sauce comes together while the squash cooks, or if you want something closer to a long Sunday simmer, use this homemade spaghetti sauce. For a lighter, brighter version, Ina Garten’s marinara works beautifully over squash strands.

As a Bolognese base. Swap the strands in for pasta in my Ninja Foodi spaghetti Bolognese — the meat sauce is rich enough that you genuinely don’t miss the noodles. Same goes for Ninja Foodi spaghetti if you’re cooking for a mixed table and want to make both.

Creamy and rich. A copycat Carrabba’s Alfredo over spaghetti squash is one of my favorite low-carb dinners, and my Instant Pot chicken Alfredo meatballs served over strands instead of pasta is a full meal in one pot.

Simply, as a side. Olive oil, salt, cracked pepper, and grated Parmesan next to roast chicken or steak. If you want a second vegetable, Instant Pot acorn squash cooks on the same principle, and there are more ideas in my vegetable side dishes.

Don’t throw out the seeds. Rinse, dry, and roast them the same way I make air fryer roasted squash seeds — ten minutes at 375°F and you have a snack out of something you were about to compost.

Storing and Freezing

Refrigerator: cooled strands keep 4 days in an airtight container. Leave them undressed — sauce makes them weep.

Freezer: portion into freezer bags, press out the air, and freeze up to 3 months. Thaw overnight in the fridge, then squeeze out excess liquid with your hands before using. Frozen-and-thawed squash is noticeably softer, so it’s better in casseroles and bakes than served as noodles.

Reheating: a hot dry skillet for 2 to 3 minutes is much better than the microwave, which steams the strands and makes them limp.

Other Ways To Cook Spaghetti Squash

The Ninja Foodi is the fastest hands-off method, but it isn’t the only one. If you want caramelized edges and a drier, more roasted flavor, air fryer spaghetti squash takes 25 to 35 minutes and gives you browning that a pressure cooker never will. And if you’re after low-carb noodles generally, air fryer butternut squash noodles are a firmer, sweeter alternative worth knowing.

Frequently Asked Questions

How long does spaghetti squash take in the Ninja Foodi?

A whole 2½ to 3 pound spaghetti squash takes 17 to 18 minutes at high pressure plus a 10-minute natural release. Add about 10 to 12 minutes for the pot to reach pressure, so plan on roughly 40 minutes total. Halved squash cooks in 7 minutes with a quick release.

Do I have to cut spaghetti squash before pressure cooking it?

No — and cooking it whole is the better method. Pierce it 10 to 12 times with a paring knife so steam can escape, then pressure cook. The shell softens completely, making it easy to cut and seed afterward. Halving it first works too, but it produces wetter strands.

Why is my spaghetti squash watery?

Usually one of three things: the squash was cut in half before cooking and absorbed steam directly, it sat in water instead of on the trivet, or it cooked too long. Cook it whole on a trivet, stay within the time chart, and let the shredded strands air-dry 5 minutes before saucing.

Can I cook a frozen spaghetti squash in the Ninja Foodi?

You can, though whole frozen squash is uncommon. Add 5 minutes to the cook time and expect a softer result. Frozen pre-cooked strands should just be thawed and reheated, not pressure cooked again.

Should I cut spaghetti squash lengthwise or crosswise?

Crosswise, into rings. The strands run in concentric circles around the seed cavity, so cutting lengthwise chops every strand in half. Crosswise cuts preserve their full length.

Is spaghetti squash actually low carb?

It’s lower carb. One cup of cooked spaghetti squash has about 10 grams of carbohydrate and 42 calories, versus roughly 43 grams and 220 calories for a cup of cooked pasta. It’s a genuine reduction and works for most low-carb plans, though strict keto dieters should count it.

How much spaghetti squash does one squash yield?

A 3-pound spaghetti squash yields about 4 cups of cooked strands, enough for 4 side-dish servings or 2 to 3 main-course portions.

Can I use a Ninja Foodi Grill or Ninja Foodi Possible Cooker?

The Possible Cooker Pro pressure cooks and works identically. The Ninja Foodi Grill does not pressure cook — use the air fryer method instead.