These spaghetti squash fritters are crispy at the edges, tender in the middle and packed with little pops of sun-dried tomato and fresh parsley. They're a low carb, keto, dairy-free and gluten-free side dish that comes together with just a handful of ingredients, and you can cook them in a skillet or in the air fryer.
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I'm a huge fan of spaghetti squash, but I'll be honest: when I cook it in the microwave, it can taste a little plain compared to a slow roast in the oven. So I decided to do something with the cooked squash that really made it shine. Hence, spaghetti squash fritters!
If you're wondering how many carbs are in spaghetti squash, 100g (about one cup) of cooked spaghetti squash has roughly 5.5g net carbs. Compare that to around 40g net carbs in a cup of regular spaghetti! It's one of the easiest ways to get that noodle-like texture on a low carb diet, and turning it into fritters makes it feel like a real treat.
Key Ingredients & Substitutions
- Spaghetti squash. One small squash (about 1 lb 5 oz uncooked) gives you around 9.5 oz of cooked strands, which is just right for 8 fritters. I cook mine in the microwave to save time, but roasted or Instant Pot squash works just as well. My guide on How to Cook Spaghetti Squash walks you through every method.
- Eggs. Two beaten eggs are the only binder in the original recipe, so they do a lot of work. Use large eggs, and don't be tempted to skip one.
- Onion powder. Onion powder adds savory flavor without the extra moisture you'd get from fresh onion. Garlic powder is a good swap, or use half and half.
- Sun-dried tomatoes. Chopped sun-dried tomatoes give every bite a little burst of tangy, concentrated flavor. If yours are packed in oil, pat them dry first. They do have some natural sugar, so stick to 2-3 tablespoons.
- Fresh parsley. Parsley keeps the fritters fresh and bright. Fresh oregano, basil or chives are all lovely here too.
- Salt and black pepper. Squash is mild, so season generously. A good pinch of salt makes a big difference.
Helpful Tips
Squeeze out the moisture. This is the most important step for fritters that hold together. Cooked spaghetti squash is full of water, and if it goes straight into the bowl, the mixture will be loose and the fritters will steam instead of crisp. Once the strands have cooled, pile them into the middle of a clean flour sack towel or a few layers of paper towel, twist it up and squeeze firmly over the sink. You'll be surprised how much liquid comes out.
Let the squash cool first. Freshly cooked squash is very hot and will start to scramble the eggs if you mix them too soon. Let it cool until it's comfortable to handle, which also makes squeezing it much easier.
Use a hot pan and don't crowd it. Preheat a good non-stick skillet over medium heat before the first spoonful goes in, then flatten each fritter slightly with the back of the spoon. Leave some space between them so they fry rather than steam. I cook mine in two batches.
Wait before you flip. Give the fritters a full 3-4 minutes on the first side so a golden crust forms. That crust is what keeps them in one piece when you turn them. If a fritter sticks, give it another minute and try again.
Make them in the air fryer. Spaghetti squash fritters in the air fryer come out golden with almost no oil. Preheat your air fryer to 375°F (190°C). Line the basket with a piece of parchment paper (or spray it well), scoop in the mixture and flatten each fritter to about ½ inch thick. Spray the tops with a little oil and air fry for 6 minutes, then carefully flip and cook for another 4-6 minutes until golden and set. Because there's no hot pan to set the edges quickly, I like to stir 2 tablespoons of almond flour into the mixture for the air fryer version so the fritters are easier to flip.
Variations
- Cheesy fritters. Stir in ¼ cup of grated parmesan or shredded mozzarella. It adds flavor and helps bind the fritters (they won't be dairy-free anymore, of course). If you love cheesy squash, try my Low Carb Cheesy Spaghetti Squash too.
- Garlic and herb. Swap the onion powder for garlic powder and add a mix of chopped chives, basil and oregano.
- Bacon. Fold in 2-3 slices of crumbled cooked bacon for a smoky, salty version that's great at breakfast.
- Spicy. Add a pinch of red pepper flakes or some finely chopped jalapeno, and serve with a spicy mayo.
- Zucchini and squash. Replace part of the squash with grated, well-squeezed zucchini. My Keto Spicy Zucchini Fritters are a great next step if you like this idea.
Serving Ideas
These fritters work perfectly as a side dish for grilled meat or fish. They're great next to a steak, roast chicken or Keto Salmon Patties, and they make a fun swap for hash browns at breakfast with a fried egg on top.
They're even better with a dip! A cool, garlicky Low Carb Tzatziki is my favorite, and smoky Bacon Mayonnaise is hard to beat. Sour cream mixed with chives, a sugar-free marinara, or a quick spicy mayo (mayo plus a little sriracha) are all easy options too. Serve a platter of mini fritters with a couple of dips and they turn into a crowd-pleasing low carb appetizer.
Storing & Reheating
Let leftover fritters cool completely, then store them in an airtight container in the fridge for up to 3 days. Put a piece of paper towel between the layers so they don't get soggy.
To reheat, skip the microwave, which makes them soft. Warm them in the air fryer at 350°F (175°C) for 3-4 minutes, or in a dry skillet over medium heat for a couple of minutes per side, until they're hot and crisp again.
You can also freeze them. Lay the cooked, cooled fritters on a lined tray and freeze until firm, then move them to a freezer bag for up to 2 months. Reheat straight from frozen in the air fryer at 375°F (190°C) for 6-8 minutes, flipping once.
More Spaghetti Squash Recipes
If you loved these fritters, here are a few more spaghetti squash recipes you might enjoy:
- How to Cook Spaghetti Squash
- Low Carb Cheesy Spaghetti Squash
- Garlic Butter Spaghetti Squash
- Pesto Spaghetti Squash
📖 Recipe
Spaghetti Squash Fritters
Ingredients
Step-by-Step Instructions
- Pierce the squash with a fork 10-15 times, then place it in the microwave and cook on full power for 5 minutes.
- Carefully remove the squash (it will be hot, so use an oven mitt), cut it in half lengthwise and scoop out the seeds.
- Place the squash halves cut side down on a microwave-safe plate and add 2-3 tablespoons of water. Return to the microwave and cook on full power for 5-6 minutes, until the squash is very tender.
- Let the squash cool until it is comfortable to handle, then scrape out the strands with a fork.
- Pile the strands into the center of a clean kitchen towel or several layers of paper towel, twist it closed and squeeze firmly to remove as much liquid as possible.
- In a large bowl, beat the eggs with the onion powder, sun-dried tomatoes, parsley, salt and black pepper. Add the squeezed squash and stir well to combine.
- Heat a large non-stick skillet over medium heat and lightly spray it with avocado oil.
- Drop heaped spoonfuls of the mixture into the skillet to make 8 fritters in total, working in two batches, and flatten each one slightly. Cook for 3-4 minutes until golden underneath, then flip and cook for another 2-3 minutes. Re-spray the pan between batches.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
kerrianne itgen says
should it be 9.5 ounces squash before its baked and the "spaghetti" is pulled out? or after?
Georgina says
The uncooked weight of the squash I used was 1lb 5oz. The cooked squash strands weighed 9.5oz. I'll make it clearer in the recipe card!