Diabetes-Friendly Recipes

Instant Pot Spaghetti Squash Aglio e Olio (with garlic and olive oil)

Recipe developed by Diane Norwood, MS, RD, CDE
Servings: 4
Prep time:
Cook time:
Total: 30 minutes


  • 3 lbs spaghetti squash
  • 2 tablespoons olive oil
  • 4 cloves garlic, peeled and sliced very thin
  • 1 cup water (reserved from Instant Pot)
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon salt
  • 1 tablespoon parmesan cheese (optional)


  1. Cut spaghetti squash in half to fit into a 6-quart or 8-quart Instant Pot. Pour 1 cup of water into Instant Pot insert. Place squash halves into the insert on the trivet; seal Instant Pot. Set on Manual, high pressure for 9 minutes. When done, carefully open the valve to quick release the pressure. Using a fork and a hot mitt, carefully hold squash to shred pulp into a large bowl, creating spaghetti-like strands. Set aside.
  2. Pour water from Instant Pot insert into a measuring cup (to reserve for sauce). Set Instant Pot to “saute’” setting. When display reads “hot,” add olive oil. Then add very thin garlic slices. Stir constantly until brown. Then add water back to insert, with crushed red pepper and salt. Cook until liquid is reduced by about half.
  3. Stir in spaghetti squash; serve when warm. Top with parmesan cheese. This dish makes a delicious lower-carb side, or make it a complete meal by topping with shrimp or grilled chicken and add a salad for a complete meal.

Nutrition Information

Per Serving: 163 calories (41% calories from fat), 3 g protein, 8 g total fat (1 g saturated fat), 23 g carbohydrates, 5 g fiber, 9 g sugar, 1 mg cholesterol, 415 mg potassium, 210 mg sodium



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