This spaghetti squash
stir fry is an easy and
healthy meal for two
that is even vegetarian.
Have some Chinese
food without
feeling guilty.
Spaghetti squash enjoyed a surge in popularity for good reason: it’s versatile, light, and makes a great base for many dishes. I’ve loved spaghetti squash since I was a kid—my mom served it as a simple side with a pat of butter—and I still appreciate its mild, slightly sweet flavor.
The only drawback for some is cutting the squash. It can feel intimidating, but the method I use is straightforward: cut it lengthwise, scoop out the seeds, then poke several fork holes in the flesh. If you prefer, you can also microwave it briefly or roast whole to soften the skin before slicing.
Preheat the oven to 400°F (about 200°C). Brush a little olive oil on the cut sides of the squash, place them cut side up on a baking pan, and roast for 35–40 minutes. The flesh is done when a fork slides through easily. Let the squash cool briefly so you can handle it, then use a fork to scrape the strands into the shells or into a bowl.
I prefer stir-fry sauces that aren’t overly sweet, so this recipe keeps the sauce balanced with savory, tangy, and a touch of sweetness. It pairs nicely with frozen stir-fry vegetables for convenience, or you can use fresh veggies if you like.
To prepare the stir fry, heat sesame seed oil in a large pan or wok over medium heat. Add the frozen vegetables and cook for about five minutes, stirring occasionally. If using larger, thicker vegetables, give them a bit more time so they become tender-crisp. You can also use steam-in-bag vegetables and simply combine everything at the end for an even faster meal.
When the vegetables are nearly done, mix together the sauce ingredients—soy sauce, rice wine vinegar, brown sugar, minced garlic, lemon juice, and ground ginger—then add the spaghetti squash strands and the sauce to the pan. Cook everything together for 2–3 minutes, just long enough for the flavors to meld and the sauce to warm through.
Spoon the finished stir fry back into the spaghetti squash “boats” or serve it in a bowl. The result is a light, satisfying vegetarian main course that delivers familiar stir-fry flavors without being cloyingly sweet.
This makes a healthy dinner for two—simple, quick, and full of vegetables. Adjust the seasoning to taste: add a splash more soy sauce for saltiness, a pinch more brown sugar if you like sweetness, or a little chili for heat.
Spaghetti Squash Stir Fry
Ingredients
- 1 spaghetti squash
- 1 20 oz bag of stir fry vegetables
- 3 TBSP soy sauce
- 2 TBSP sesame seed oil
- 1 TBSP olive oil
- 3 TSP rice wine vinegar
- 3 TSP brown sugar
- 1 1/2 TSP minced garlic
- 1 TSP lemon juice
- 1/4 TSP ground ginger
Instructions
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Preheat oven to 400 degrees F (200°C).
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Cut and clean out the spaghetti squash, pierce the flesh with a fork, brush with olive oil, and roast cut side up for 35–40 minutes.
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Let cool slightly, then scrape out the squash strands with a fork.
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Heat sesame seed oil in a pan or wok over medium heat and cook frozen vegetables for about 5 minutes until tender-crisp.
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Add the spaghetti squash and the remaining ingredients, stir to combine, and cook for 2–3 minutes until heated through. Serve in the squash halves or on plates.
Nutrition
