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Spaghetti Squash Chow Mein

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Spaghetti Squash Chow Mein is a light and wholesome twist on the traditional noodle stir-fry. This dish replaces classic wheat noodles with tender strands of roasted spaghetti squash, creating a naturally gluten-free and low-carb version that’s every bit as satisfying. With colorful vegetables, a rich soy-based sauce, and a touch of sesame flavor, it delivers the perfect combination of comfort and nutrition. Quick to prepare and endlessly adaptable, it’s a go-to recipe for anyone seeking a healthier, flavor-packed meal that still feels indulgent.

  • Total Time: 55 minutes
  • Yield: 4 1x

Ingredients

Scale
  • 1 medium spaghetti squash
  • 2 tablespoons olive oil (or sesame oil for added flavor)
  • 1 small onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 cup shredded carrots
  • 2 cups shredded cabbage
  • ½ cup chopped green onions
  • 3 tablespoons low-sodium soy sauce
  • 1 tablespoon oyster sauce or hoisin sauce (for vegetarian option)
  • 1 teaspoon sesame oil
  • Salt and black pepper to taste
  • Optional: cooked chicken breast, shrimp, or tofu

Instructions

  1. Preheat the oven: Set your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds and discard them.
  2. Roast the squash: Brush the cut sides with olive oil and season lightly with salt and pepper. Place the halves cut-side down on a baking sheet lined with parchment paper. Roast for 35–40 minutes, or until the flesh is tender.
  3. Cool and shred: Remove the squash from the oven and let it cool for 10 minutes. Use a fork to scrape the inside into long, noodle-like strands. Transfer the strands to a large bowl.
  4. Prepare the sauce: In a small bowl, whisk together soy sauce, oyster or hoisin sauce, sesame oil, and a pinch of black pepper. Set aside.
  5. Cook the vegetables: Heat olive oil in a large skillet or wok over medium-high heat. Add the onion and cook until soft, about 2–3 minutes. Stir in the garlic and cook briefly until fragrant. Add the shredded carrots and cabbage, tossing frequently until slightly tender but still crisp.
  6. Combine ingredients: Add the roasted spaghetti squash strands to the skillet. Pour in the sauce and toss everything together until evenly coated. Let it cook for 2–3 minutes so the flavors blend perfectly.
  7. Add green onions: Sprinkle chopped green onions over the dish, adjust the seasoning if needed, and remove from heat.
  8. Serve: Serve hot as a main or side dish. Add cooked chicken, shrimp, or tofu if desired for a more filling meal.

Notes

Use sesame oil for extra aroma and authentic Asian flavor.

Avoid overcooking the vegetables; they should remain slightly crisp for the best texture.

To keep the dish from becoming watery, allow the spaghetti squash to drain briefly before adding it to the pan.

You can customize the recipe with bell peppers, snap peas, or mushrooms for more color and variety.

For a vegan option, replace oyster sauce with hoisin sauce.

  • Author: Emily
  • Prep Time: 15
  • Cook Time: 40

Find it online: https://recipesmars.com/2025/10/spaghetti-squash-chow-mein/