Spaghetti Squash Stir Fry | Healthy, Low-Carb & Flavor-Packed

If you’re looking for a light, healthy, and satisfying meal that’s both low-carb and packed with flavor, this Spaghetti Squash Stir Fry is the perfect dish! It combines tender strands of spaghetti squash with crisp, colorful vegetables, a savory stir-fry sauce, and optional protein for a dish that’s both nutritious and delicious.

This dish is a great alternative to traditional stir-fry noodles, making it perfect for those following a gluten-free, keto, paleo, or Whole30 diet. Whether you want a quick weeknight dinner or a meal prep-friendly option, this spaghetti squash stir fry will quickly become one of your go-to meals.

Ingredients

For the Spaghetti Squash:

• 1 medium spaghetti squash (about 2–3 lbs)
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Stir Fry Vegetables:

• 1 tablespoon sesame oil or olive oil
• 1 small onion, sliced
• 3 cloves garlic, minced
• 1-inch piece ginger, grated
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 1 cup mushrooms, sliced
• 1/2 cup snap peas
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

For the Stir Fry Sauce:

• 1/4 cup soy sauce or tamari (for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon honey or maple syrup
• 1 teaspoon sesame oil
• 1/2 teaspoon red pepper flakes (optional for spice)
• 1 teaspoon cornstarch + 2 tablespoons water (for thickening)

For Protein (Optional):

• 1 cup cooked chicken, diced
• 1/2 lb shrimp, peeled and deveined
• 1/2 block firm tofu, cubed

For Garnishing (Optional):

• Chopped green onions
• Sesame seeds
• Crushed peanuts or cashews
• Lime wedges

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How to Make Spaghetti Squash Stir Fry

Step 1: Cook the Spaghetti Squash

1. Preheat the oven to 400°F (200°C).
2. Slice the spaghetti squash in half lengthwise, scoop out the seeds, and brush with olive oil, salt, and black pepper.
3. Place the squash halves cut-side down on a baking sheet lined with parchment paper.
4. Roast for 35–40 minutes or until the squash is fork-tender.
5. Let it cool slightly, then use a fork to scrape out the spaghetti-like strands. Set aside.

Step 2: Prepare the Stir Fry Sauce

1. In a small bowl, whisk together:
   • Soy sauce
   • Rice vinegar
   • Honey (or maple syrup)
   • Sesame oil
   • Red pepper flakes (if using)
2. In a separate cup, mix cornstarch and water to create a slurry for thickening. Set aside.

Step 3: Sauté the Vegetables

1. Heat 1 tablespoon sesame oil in a large skillet or wok over medium-high heat.
2. Add the onion, garlic, and ginger, sautéing for 1–2 minutes until fragrant.
3. Stir in the red bell pepper, broccoli, carrot, mushrooms, and snap peas.
4. Season with salt and black pepper and cook for 5 minutes until the vegetables are slightly tender but still crisp.

Step 4: Add the Spaghetti Squash and Sauce

1. Add the cooked spaghetti squash strands to the skillet.
2. Pour in the stir fry sauce and stir well to combine.
3. If using, add your protein of choice (chicken, shrimp, or tofu) and cook for 2–3 minutes until heated through.
4. Stir in the cornstarch slurry and cook for 1 more minute, allowing the sauce to thicken slightly.

Step 5: Garnish and Serve

1. Remove from heat and garnish with chopped green onions, sesame seeds, and crushed peanuts or cashews.
2. Serve warm with a lime wedge for an extra burst of flavor.

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Why You’ll Love This Recipe

✔ Low-Carb & Gluten-Free – A great alternative to traditional noodles.
✔ Packed with Veggies – Full of fiber, vitamins, and minerals.
✔ Quick & Easy – Ready in under 45 minutes, perfect for weeknights.
✔ Customizable – Add your favorite vegetables and proteins.
✔ Meal Prep Friendly – Tastes just as good the next day!

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Tips for the Best Spaghetti Squash Stir Fry

✅ Don’t Overcook the Squash – Roast until just tender, so the strands don’t get mushy.
✅ Use a Hot Pan – Stir-frying works best with high heat for crisp-tender veggies.
✅ Add Crunch – Sprinkle toasted cashews or sesame seeds for extra texture.
✅ Adjust the Sauce – Make it sweeter, saltier, or spicier to match your taste.
✅ Use Pre-Cooked Protein – If using chicken or shrimp, cook it beforehand for faster prep.

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Variations & Substitutions

🥩 Swap the Protein – Use beef, pork, tofu, or tempeh instead.
🌱 Make it Vegan – Use tofu and swap honey for maple syrup.
🥦 Extra Veggies – Add spinach, bok choy, or zucchini.
🌶 Spicy Kick – Add sriracha, chili paste, or extra red pepper flakes.
🧄 Garlic-Lover’s Version – Double the garlic for extra flavor.

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FAQs

1. Can I make Spaghetti Squash Stir Fry ahead of time?

Yes! Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet over medium heat.

2. Can I freeze this dish?

Spaghetti squash can get watery when frozen, so it’s best enjoyed fresh or stored in the fridge for a few days.

3. How do I make it even faster?

Use pre-cooked spaghetti squash (store-bought or leftovers) and frozen stir-fry veggies.

4. Can I cook the spaghetti squash in the microwave?

Yes! Pierce the squash with a knife, microwave for 5 minutes, then slice, remove seeds, and cook for another 8–10 minutes until tender.

5. What other sauces can I use?

Try teriyaki sauce, peanut sauce, or hoisin sauce for a different flavor twist.

6. Can I make this dish without soy sauce?

Yes! Use coconut aminos or tamari for a soy-free option.

7. What’s the best way to cut spaghetti squash?

Slice it lengthwise for longer strands or crosswise for shorter ones.

8. Can I make this dish keto-friendly?

Yes! Just skip the cornstarch and use a low-carb sweetener instead of honey.

9. How do I prevent soggy spaghetti squash?

After roasting, let it cool slightly and drain excess liquid before adding it to the stir-fry.

10. What’s the best way to serve this dish?

Enjoy it on its own or with a side of grilled chicken, shrimp, or tofu for extra protein.