In less than 45 minutes, you can have a yummy keto pasta dinner! Spaghetti squash in the Instant will make that dream come true!
Going on the keto, or low carb diet means that you generally cut out carbs, especially heavy ones. Where pasta was once a versatile, easy meal to prepare, it’s a no go on keto. What can you do? Try spaghetti squash!
Spaghetti squash is a winter squash that shreds into strings, making it look like spaghetti. Winter squash is harvested in autumn and can store for longer periods of time, unlike summer squashes such as zucchini or yellow squash.
Spaghetti squash doesn’t really “taste” like regular pasta, but has a more mild flavor that takes on whatever pasta sauce or topping you add to it. However, the look and feel of it is just like short cut spaghetti noodles, making it a great low carb pasta.
Spaghetti squash is naturally gluten free, and has 6 net grams of carbs in one cup. Lower carb pasta will not cause sharp blood sugar spikes and crashes, too. Staying in ketosis requires your blood sugar levels to remain stable.
My favorite part of spaghetti squash is how versatile it is in all pasta dishes. It will taste great in both hot or cold dishes.
How do you cook spaghetti squash?
- Oven baking
- Crock pot
- Instant Pot
In the oven, a spaghetti squash can take an hour to bake, and in the crockpot, it can take over 6 hours to bake. In the Instant Pot, you can make a medium sized squash (approximately 5-6 inches in diameter) in less than 30 minutes start to finish!
Why an Instant Pot?
The benefits of cooking in your Instant Pot are amazing. There is less heat in the kitchen, meals are quick and easy. The multiple settings on the Instant Pot means you can sear, saute, and cook to perfection all in one pot!
To make your spaghetti squash in the Instant Pot:
- Start by cutting your squash in half lengthwise.
- Using a spoon, carefully scoop out the seeds from the middle.
- Add 1 cup of water to your Instant Pot and place the trivet in the bottom.
- Set the halved and seeded squash on top of the trivet.
- Close the lid, ensuring a good seal.
- Make sure the top is set to “steam”, and not “vent”.
- Start timer on manual for 20 minutes.
- Allow to cool for 5 minutes, then release steam with quick release.
- Carefully remove the squash and set on a plate or cutting board for security.
- Using a fork, slide down lengthwise to open the strands. Season with salt and pepper as desired, or top with your favorite pasta sauce.
- Enjoy your squash!
There are a myriad of ways to enjoy your spaghetti squash:
- Top with a low carb spaghetti sauce
- Toss with our herbed butter (get the recipe here)
- Add creamy alfredo sauce (get the recipe here)
- Sprinkle with Parmesean cheese
What is your favorite way to enjoy your spaghetti squash? Be sure to pin this for later!
Some of Zach's favorite keto resources include:
Ketogenic: Ketogenic is a unique site that offers a short 1-minute quiz that will tell whether you can achieve the results you're looking for with the keto diet based on your goals and challenges.
Perfect Keto: For those who are looking for easy supplements that support a Keto diet, Perfect Keto offers a variety of products that make it easy to stay in ketosis including keto bars, whey protein, and keto nootropics.
KetoLogic: For those who have a sweet tooth, KetoLogic sells keto-friendly chocolate candies with only 1g of net carbs & zero added sugars.