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

Scale

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

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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.