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This spaghetti squash low carb recipe is perfect any time you have a craving for fried rice. You’ll love the fresh flavors and won’t even care that it’s not even rice!

Pineapple Fried "Rice" Spaghetti Squash

Spaghetti squash is my new favorite low carb substitutions. I love pineapple fried rice, but sometimes I just don’t want to eat all the carbs. This recipe eliminates the carbs from rice yet, you still have all the flavors!
If you know me, you know I love this squash. I probably have it once a week for dinner in a variety of different ways. I love to serve it as a spaghetti replacement, or roasted and topped with butter, parmesan, and sea salt. 

How to Cook Spaghetti Squash:

There are so many ways to cook spaghetti squash. Check them all out below. 

Oven Spaghetti Squash 3 Ways:

Bet you never knew there were 3 ways to cook spaghetti squash in the oven!

  1. Whole – Definitely the easiest method for cooking spaghetti squash in the oven, which produces a softer, more watery spaghetti squash. Wash your squash and then pat dry. Using a fork or knife, poke holes around the surface, which will allow some steam to escape. Then, cook at a high temperature of 400°F for about an hour.
  2. Cut in Half – Arguably the most common oven method, no? Similar to the whole method, the spaghetti squash is cooked at a high temperature of 400°F. Wash your squash and then pat dry, then slice the squash in half, remove the seeds, and drizzle some avocado oil on the flesh. I like to season the squash with salt and pepper before baking. Place the halves cut-side down on a parchment-lined baking sheet. Cook until tender, approximately 45-60 minutes.
  3. Rings – This method is definitely more hands-on than other methods, but if you’re wanting sliced spaghetti squash, this is for you! Wash your squash and then pat dry. Slice the squash into rings, then gently scrape out the seeds. Cook on a parchment-lined baking sheet in a 400°F oven until they are fork-tender.

Instant Pot Spaghetti Squash:

I use my Instant Pot several times a week. It makes cooking such a breeze when I don’t want to heat the house with the oven. My 6qt Instant Pot is perfect for cooking spaghetti squash. It can generally hold a squash just under 4 pounds. I don’t recommend using a larger sized squash in the 6qt.

Wash your squash and then pat dry. Using a fork or knife, poke holes all over the surface. Place the squash on the Instant Pot trivet or steamer basket and add 1 cup water. Secure the lid, turn valve to seal, and set for 20 minutes on high pressure. Quickly release the pressure after the time is done.

Slow Cooker Spaghetti Squash:

Don’t have an Instant Pot? Not a problem! You can cook a spaghetti squash in the slow cooker! Wash your squash and then pat dry. Poke holes all over the squash by using a fork or knife. Cook on high for 3-4 hours or low for 6-8 hours, until it is easily pierced.

Microwave Spaghetti Squash:

Perfect for nights when you forget to cook the squash in any of the above methods.  Using similar methods, wash the squash and pat dry. Then with a fork or knife, poke holes all round the surface area of your spaghetti squash and microwave on high for 8 minutes. Remember to use hot pads when removing from the microwave!

Need direction on how to use the Instant Pot? I’ve got a post talking about the basics of the Instant Pot. Once you’re comfortable using the Instant Pot, check out these Instant Pot recipes:

Fried Rice Spaghetti Squash Recipe:

Yield: 4

Pineapple Fried "Rice" Spaghetti Squash

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes

A great low-carb fried rice option that is full of flavor.


  • 1 Large 2 Pound Spaghetti Squash, Cooked (about 3 cups flesh)
  • 2 Tablespoons Sesame Oil, Divided
  • 2 Tablespoon Olive Oil, Divided
  • 1 Tablespoon Ginger, Grated
  • 1 Teaspoon Garlic, Minced
  • ¼ Cup White Onion, Diced Small
  • 1 Cup Rotisserie Chicken, Shredded
  • ½ Cup Carrots, Diced Small
  • ¼ Cup Frozen Peas
  • ¼ Cup Green Onions, Chopped (both green and white parts)
  • 3 Eggs
  • ½ Cup Chopped Pineapple, (fresh, canned, or frozen pineapple tidbits)
  • 1 Tablespoon Soy Sauce
  • 1 Teaspoon Brown Sugar
  • ½ Teaspoon Salt


  • Extra Soy Sauce
  • Cilantro
  • Green Onions


    1. With a fork or knife, poke holes all round the surface area of your spaghetti squash and microwave for 8 minutes.
    2. Remove from microwave with hot pads (the steam can burn you). Let cool for 5 minutes.
    3. Cut lengthwise and scoop out seeds with a fork. Then run a fork up and down the flesh to create strands and place flesh in a bowl. Keep the hollowed out squash for serving.
    4. Preheat a large, nonstick skillet or wok on medium-high heat.
    5. Add 1 tablespoon sesame oil, ginger, garlic, and onion. Cook for 2 minutes, stirring to prevent burning.
    6. Add the chicken and cook for 1 more minute. Pour into a large bowl (NOT the same bowl you put the squash in).
    7. Add 1 more tablespoon sesame oil and cook the carrots and green onions for 2 minutes.
    8. Remove from the pan and add to the large bowl with the other ingredients.
    9. Add 1 tablespoon olive oil to the pan and add the eggs. Scramble and cook until solid.
    10. Remove from the pan and add to the chicken bowl.
    11. Next, add the last tablespoon of olive oil and fry the pineapple and spaghetti squash flesh for 3 minutes. Add the soy sauce, brown sugar and salt and mix to combine.
    12. Add all the ingredients from the bowl (ginger, garlic, onion, chicken, carrots, green onions and eggs) along with frozen peas and place back into the pan and stir to combine.
    13. Serve the "fried" spaghetti squash in the hollowed out squash shell or in a serving bowl.
    14. Top with extra soy sauce, cilantro, and green onions, if desired.


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