Air Fryer Spaghetti Squash Tots

I've made tots using broccoli, cauliflower, and asparagus so I thought, "Why not spaghetti squash?"

Prep Time:
10 mins
Cook Time:
35 mins
Total Time:
45 mins
4 servings


  • 1 (3 pound) spaghetti squash

  • 1 teaspoon olive oil

  • ¼ teaspoon sea salt

  • teaspoon ground black pepper

  • ½ cup panko bread crumbs

  • ¼ cup grated Parmesan cheese

  • nonstick cooking spray


  1. Using a sharp knife, make a dotted line lengthwise around the entire squash. Place whole squash in the microwave and cook on full power for 5 minutes. Transfer to a cutting board and cut the squash in half using the dotted line as a guide. Wrap one half in plastic wrap and refrigerate for another use.

  2. Spoon pulp and seeds out of remaining half and discard. Brush olive oil over all of the flesh and sprinkle with salt and pepper.

  3. Preheat an air fryer to 360 degrees F (180 degrees C).

  4. Place spaghetti squash half skin side-down in the air fryer basket. Cook for 20 minutes.

  5. Transfer to a cutting board and fluff with a fork to resemble noodles. Finely chop noodles and place in a bowl. Add bread crumbs and Parmesan cheese. Mix well and form into tots.

  6. Increase the temperature of the air fryer to 400 degrees F (200 degrees C).

  7. Place tots in the air fryer basket and spray the tops with nonstick cooking spray. Cook for 5 minutes. Shake and cook until desired crispness, about 5 minutes more.

Cook's Note:

This recipe only uses half of the squash because the tots do not reheat well. I like to make a second batch with the other half to freeze for later. To do so, after step 4 place formed tots on a baking sheet and freeze for 1 hour. Transfer tots to an airtight container and freeze for up to 1 month. Note that you will need to add 8 to 10 minutes of cooking time when starting with frozen.

Editor's Note:

Nutrition data for this recipe includes the full amount of spaghetti squash. The actual amount of spaghetti squash consumed will vary.

Nutrition Facts (per serving)

172 Calories
5g Fat
33g Carbs
6g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 172
% Daily Value *
Total Fat 5g 6%
Saturated Fat 2g 8%
Cholesterol 4mg 1%
Sodium 310mg 13%
Total Carbohydrate 33g 12%
Protein 6g
Vitamin C 7mg 36%
Calcium 134mg 10%
Iron 2mg 13%
Potassium 376mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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