Stir-fry but make it healthy, vegan, and gluten free! This pad-thai inspired Easy Spaghetti Squash Stir-Fry is going to be made on repeat in your house. Serve it with a side of Turmeric Coconut Rice! If you love this dish, try Spring Roll Salad, Thai Chopped Salad, or Sweet Potato Noodle Japchae! For spring roll lovers, try Easy Vegan Summer Rolls or Caesar Salad Spring Rolls!
Why I Love This Recipe
- Plant-Based: The fish-free pad thai-inspired sauce takes this vegan Easy Spaghetti Squash Stir-Fry to the next level. No animal products needed.
- Lower Carb: Swap out the traditional rice and noodles with spaghetti squash for a delicious, lower carb option! It’s still just as satisfying.
- Satisfying: This dish is hearty, filling and tastes like takeout, but is way lighter, healthier, and made from whole foods.
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Notes on Ingredients
- Spaghetti Squash: If you don’t have spaghetti squash, you can also use zoodles or rice noodles.
- Mung Bean Sprouts: If you can’t find mung bean sprouts, you can leave them out.
- Tofu: Optional, but I like to add tofu to this dish for protein. Feel free to include a different protein source or omit.
- Soy Sauce: I recommend using low sodium soy sauce. Use tamari if you are gluten free.
- Maple Syrup: Can use date syrup, honey, or agave as an alternative.
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 in the recipe card.
How do you make Spaghetti Squash Stir-Fry?
- Preheat the oven to 425 F and line a baking sheet with parchment paper.
- Roast the spaghetti squash.
- While the squash roasts, 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.
- Once squash is done cooking, scoop and scrape the squash to create those spaghetti-like strands!
- Add in the spaghetti squash and sauce to the pan.
- Garnish and serve!
- Step 1: First, roast the spaghetti squash.
- Step 2: Then, scoop out the squash once it’s done baking.
- Step 3: In a small pan, sauté the garlic and scallions in oil.
- Step 4: Next, add the rest of the veggies, the sauce, and the spaghetti squash. Mix well and let it cook for a few minutes!
- Step 5: Mix in crispy tofu if using.
- Step 6: Lastly, add the stir-fry back into the squash shell (optional) and top with lime!
Commonly Asked Questions
1. Microwave squash for 5-10 minutes until its soft enough to cut in half lengthwise. Don’t forget to poke holes in the squash before microwaving so it doesn’t explode!
2. Place the squash on a baking sheet lined with parchment paper and top it with olive oil, salt and pepper.
3. Roast! Typically takes 45-75 minutes.
4. Scrape the seeds out using a spoon from the center when it’s done.
5. Then, using a fork scrape the squash–you will see that it will separate the spaghetti strands!
If you do not have spaghetti squash, you could do zoodles (spiralized zucchini noodles) for another vegetable option, or a rice noodle would work too.
I like adding tofu to this (cubed and roasted), but any type of protein works. You could even add steamed edamame!
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“We are obsessed with this stir fry. It is so filling, hearty, and satisfying! I love using spaghetti squash in place of traditional rice or noodles. So good.”
– Jordan
Extra Helpful Tips
- Store in an airtight container for up to 3 days. To reheat leftovers, heat in the microwave or sauté in a pan.
- Use a fork to scrape the spaghetti squash once cooked to help make the spaghetti like shape and texture.
- To save time, while the veggies are cooking and the spaghetti squash is in the oven, make the sauce and chop up the garnishes.
- Add in an optional protein like tofu to make this Spaghetti Squash Stir-Fry even more delicious! You can also serve it with Crispy Vegan Air-Fryer Wontons.
- Make Authentic Vegan Pad Thai next!
If you tried this Spaghetti Squash Stir-Fry or any other recipe on my blog, please leave a 5-star rating and let me know how it went in the comments below. Thanks for visiting!
Spaghetti Squash Stir-Fry
Equipment
Ingredients
- 1 large spaghetti squash
- 3 large carrots ribboned
- 1 red bell pepper
- 1 cup mung bean sprouts optional
- 1 cup scallions
- 1 tablespoon garlic minced
- 1 tablespoon olive oil
- 1 package tofu optional, cubed and sautéed extra firm
Garnish
- fresh cilantro
- peanuts chopped and dry roasted
- lime wedges
Sauce
- 3 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil toasted
- 1 tablespoon olive oil
- ½ lime juiced
- 1 tablespoon maple syrup
- 1 tablespoon coconut aminos
Instructions
- 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 the squash on a baking sheet and drizzle on olive oil, salt and 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!
Notes
- Store in an airtight container for up to 3 days. To reheat, put in a microwave safe dish or sauté in a pan.
- Use a fork to scrape the spaghetti squash once cooked to help make the spaghetti like shape and texture.
- While the veggies are cooking and the spaghetti squash is in the oven, make the sauce and chop up the garnish.
- Add in an optional protein like tofu to make this Spaghetti Squash Stir-Fry even more delicious!
Jordan from the HealthyGirl Team says
We are obsessed with this stir fry. It is so filling, hearty, and satisfying! I love using spaghetti squash in place of traditional rice or noodles. So good.