Description
Craving a healthy, low-carb alternative to pasta that’s ready in under 30 minutes? Air Fryer Spaghetti Squash transforms this versatile vegetable into tender, noodle-like strands with minimal effort, seasoned with a touch of olive oil, salt, pepper, and smoky paprika
Ingredients
Air Fryer Spaghetti Squash is loved for its simplicity, quick cooking time, and healthy appeal. Here’s what makes it special:
- Time Requirement: 10 minutes prep (including microwaving), 18-20 minutes cooking, totaling approximately 30 minutes.
- Difficulty Level: Easy—requires minimal prep and air fryer cooking, ideal for all skill levels.
- Why It’s Special: The air fryer delivers perfectly tender spaghetti squash strands with a slightly caramelized flavor, enhanced by simple seasonings. This recipe serves 2, great for a quick dinner or meal prep side.
Perfect as a low-carb pasta substitute, topped with marinara, pesto, or paired with dishes like grilled pork loin chops or easy chicken Marsala.
Essential Ingredients
Air Fryer Spaghetti Squash uses minimal ingredients for a flavorful, healthy result. Here’s what you’ll need for 2 servings:
- 1 (3-pound) spaghetti squash: The base for noodle-like strands, naturally low-carb.
- 1 teaspoon olive oil: Adds light richness and helps seasoning stick.
- ¼ teaspoon sea salt: Enhances natural flavors.
- ⅛ teaspoon ground black pepper: Adds mild warmth.
- ⅛ teaspoon smoked paprika: Brings subtle smoky depth.
Why These Ingredients Matter
- Spaghetti Squash: Naturally low in carbs and calories, with a stringy texture mimicking pasta.
- Olive Oil: Promotes slight crisping and flavor adhesion.
- Seasonings: Salt, pepper, and smoked paprika elevate the squash’s mild flavor with savory and smoky notes.
Substitutions and Variations
- Spaghetti Squash: Use a smaller or larger squash; adjust cooking time slightly (smaller squash may cook faster).
- Olive Oil: Swap with avocado oil, melted butter, or omit for oil-free.
- Sea Salt: Use kosher salt or table salt.
- Black Pepper: Replace with white pepper or a pinch of cayenne for heat.
- Smoked Paprika: Substitute with regular paprika, chili powder, or Italian seasoning.
- Flavor Variations:
- Garlic Parmesan Squash: Add ½ teaspoon garlic powder and sprinkle with 1 tablespoon Parmesan after cooking.
- Spicy Squash: Increase smoked paprika to ¼ teaspoon or add a pinch of red pepper flakes.
- Herb-Infused Squash: Mix in ½ teaspoon dried oregano or thyme with the seasonings.
- Lemon Zest Squash: Add ½ teaspoon lemon zest after cooking for brightness.
- Vegan/Gluten-Free: Naturally vegan and gluten-free; ensure seasonings are gluten-free
Instructions
Step 1: Gather and Prep
- Gather all ingredients: 1 (3-pound) spaghetti squash, 1 teaspoon olive oil, ¼ teaspoon sea salt, ⅛ teaspoon black pepper, ⅛ teaspoon smoked paprika.
- Using a sharp knife, mark a dotted line lengthwise around the squash to guide cutting.
Tip: Choose a firm, heavy squash with no soft spots; the dotted line ensures even halves.
Step 2: Soften and Cut Squash
- Place the whole squash in the microwave; cook on full power for 3-5 minutes to soften.
- Transfer to a cutting board; carefully cut in half lengthwise along the dotted line.
- Wrap one half in plastic wrap and refrigerate for another use (up to 4 days).
- Scoop out pulp and seeds from the remaining half; discard.
Tip: Microwave softening makes cutting easier; use oven mitts to handle hot squash.
Step 3: Season the Squash
- Brush 1 teaspoon olive oil over the flesh of the squash half.
- Sprinkle evenly with ¼ teaspoon sea salt, ⅛ teaspoon black pepper, and ⅛ teaspoon smoked paprika.
Tip: Ensure even seasoning distribution; rub oil gently to coat all strands.
Step 4: Air Fry the Squash
- Preheat an air fryer to 360°F (180°C).
- Place the squash half, skin side down, in the air fryer basket.
- Cook until tender, 18-20 minutes; check tenderness with a fork.
Tip: Avoid overcrowding the basket; cut squash to fit if needed, and check at 18 minutes to prevent overcooking.
Step 5: Fluff and Serve
- Transfer squash to a dish; fluff with a fork to create “noodles.”
- Serve hot, about 1-1.5 cups per serving, as a side or topped with your favorite sauce.
Tip: Fluff gently to separate strands; serve immediately for the best texture.