Spaghetti Squash Stir-Fry

Stir-fry but make it healthy, vegan, and gluten free! Your usual stir-fry just got elevated and this spaghetti squash stir-fry is about to be made on repeat. The asian inspired sauce is so incredibly delicious and brings the whole dish together.

Spaghetti Squash Stir-Fry

Notes on Ingredients

Please take note that this is important information about the ingredients used in this recipe and the FULL recipe with measurements and details can be found DOWN BELOW (scroll to it) in the recipe card.

What ingredients do I need for this recipe?

spaghetti squash: rich in vitamins, minerals, and antioxidants as well as being high in fiber

carrots: blood sugar balancing and promote healthy vision

red bell pepper: good source of vitamin A, vitamin c and fiber

mung bean sprouts: contains so many vitamins and minerals as well as niacin which is great for your heart health and metabolism

scallions: boost immunity and promote bone health

minced garlic: adds in flavor and helps to reduce blood pressure

olive oil

Garnish: cilantro, peanuts, lime


soy sauce – get low sodium if you are avoiding salt. Use tamari if you are gluten free.

rice vinegar

toasted sesame oil

olive oil

lime – adds a freshness

maple syrup – add in date syrup as an alternative

coconut aminos

How Do You Make Spaghetti Squash Stir-Fry?

Preheat the oven to 425 and line the baking sheet with parchment. 

Microwave spaghetti squash to soften first for about 10 minutes then roast.

Whisk sauce ingredients together in a bowl.

Cut bell pepper, green onion and make carrot ribbons.

In a large pan, add olive oil and minced garlic and the rest of the veggies, saute until tender. Add in mung beans and saute.

Scoop and scrape the squash to create those spaghetti-like strands!

add in the spaghetti squash and sauce

Garnish and serve!

How do you roast spaghetti squash?

  • Microwave squash for 5-10 minutes until its soft enough to cut in half lengthwise. Don’t forget to poke holes in the squash so it doesn’t explode!
  • Place the squash on a baking sheet lined with parchment paper and top it with olive oil, salt and pepper.
  • Roast!
  • Scrape the seeds out using a spoon from the center when it’s done.
  • Then, using a fork scrape the squash – you will see that will separate the spaghetti strands!

Commonly Asked Questions

Can I use another type of squash? If you do not have spaghetti squash, you could do any type of zoodle as a vegetable option, or a rice noodle would work too. 

Is this dish gluten free? What about dairy free? Yes and yes! This stir-fry is both gluten and dairy free, and most importantly, vegan!

Can I substitute some of the veggies? While the Spaghetti Squash Stir-Fry is most delicious as is, you can of course substitute the veggies as needed. Mushrooms would be great in here as well.

What if I have a nut or soy allergy? If you have a nut allergy, feel free to use a different chopped up nut for the garnish – like a cashew if you are allergic to peanuts. If you have a soy allergy you can use more coconut aminos and omit the soy sauce.

More Easy Vegan Dinner Recipes

Easy Peanut Udon Noodles

Vegan Rainbow Peanut Noodles

Thai Chopped Salad

Spaghetti Squash Stir-Fry

Extra Helpful Tips

  1. Store in an airtight container for up to 3 days. To reheat, put in a microwave safe dish or sauté in a pan.
  2. Use a fork to scrape the spaghetti squash once cooked to help make the spaghetti like shape and texture.
  3. While the veggies are cooking and the spaghetti squash is in the oven, make the sauce and chop up the garnish.
  4. Add in an optional protein like tofu to make this Spaghetti Squash Stir-Fry even more delicious!
Spaghetti Squash Stir-Fry

Spaghetti Squash Stir-Fry

This Spaghetti Squash Stir-Fry is healthy, vegan, and gluten free and going to be on repeat for dinner!
serving 4
prep time 10 minutes
cook time 1 hour
10 minutes
total time 1 hour 20 minutes

the ingredients

  • 1 large spaghetti squash
  • 3 large carrots ribboned
  • 1 red bell pepper
  • 1 cup mung bean sprouts (optional)
  • 1 cup scallions
  • 1 tbsp minced garlic
  • 1 tbsp olive oil
  • 1 package cubed and sautéed extra firm tofu optional


  • cilantro
  • chopped roasted peanuts
  • lime


  • 3 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 1 tbsp toasted sesame oil
  • 1 tbsp olive oil
  • 1/2 lime
  • 1 tbsp maple syrup
  • 1 tbsp coconut aminos


  • Preheat the oven to 425 and line the baking sheet with parchment.
  • Microwave spaghetti squash to soften for 10 minutes then cut in half lengthwise. Put on a baking sheet and drizzle on olive oil, salt + pepper. Roast for 45 minutes.
  • While it roasts, whisk sauce ingredients together in a  bowl.
  • Cut bell pepper into strips, cut green onion into 1 inch sized pieces and make carrot ribbons using a vegetable peeler. In a large pan on medium heat add olive oil or sesame oil and minced garlic and the rest of the veggies, saute until tender. Add in mung beans and saute for another minute until they wilt slightly.
  • For the squash, scoop out seeds and using a fork scrape the squash to create those spaghetti like strands!
  • Once veggies are done cooking add in the spaghetti squash to the pan and turn it back up to medium heat. Add in cooked tofu if you decided to make it. Pour in sauce and saute for 5 min until sauce thickens and it thoroughly mixed in.
  • If you want to serve it back in the spaghetti squash shell you can or serve in a large bowl. Garnish with cilantro, chopped peanuts and fresh lime juice.
  • Enjoy!

Danielle Brown

Hi! I’m Danielle Brown, the face behind HealthyGirl Kitchen! I share easy, approachable plant-based recipes that are not only healthy but taste amazing. Follow me on Instagram, TikTok, and Facebook for free vegan meal ideas, recipes and healthygirl tips.

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