Spaghetti Squash Stir Fry
Transform your weeknight dinners with this vibrant and healthy Spaghetti Squash Stir Fry! This low-carb, gluten-free recipe swaps traditional noodles for tender, roasted spaghetti squash, creating a nutrient-packed base for stir-fried veggies bursting with flavor and color. Crisp red bell peppers, snap peas, shiitake mushrooms, and julienned carrots are sautéed in a savory soy-ginger sauce with a hint of sesame and spice from red pepper flakes. Topped with crunchy sesame seeds and fresh green onions, this dish is as visually stunning as it is delicious. Ready in just over an hour, it's perfect for a satisfying, wholesome meal that doesn’t skimp on taste. Whether you’re looking for gluten-free dinner ideas or simply want to add more plant-based meals to your rotation, this recipe hits all the right notes!
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Recipe Information
Ingredients
- 1 medium spaghetti squash
- 2 tablespoons olive oil
- 3 units garlic cloves, minced
- 1 teaspoon ginger, grated
- 1 medium red bell pepper, sliced into thin strips
- 1 large carrot, julienned
- 1 cup snap peas
- 1 cup shiitake mushrooms, sliced
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 teaspoon sesame oil
- 0.5 teaspoons red pepper flakes
- 2 stalks green onions, thinly sliced
- 1 teaspoon sesame seeds
Instructions
Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scrape out the seeds with a spoon.
Drizzle the cut sides of the squash with 1 tablespoon of olive oil, and season with salt and pepper. Place the squash cut side down on a baking sheet lined with parchment paper.
Roast the spaghetti squash in the oven for 40-50 minutes, or until the flesh is tender and pulls apart easily with a fork. Let it cool slightly, then use a fork to scrape the flesh into spaghetti-like strands. Set aside.
In a large skillet or wok, heat the remaining 1 tablespoon of olive oil over medium-high heat. Add the minced garlic and grated ginger, and sauté for 1 minute until fragrant.
Add the sliced red bell pepper, julienned carrot, snap peas, and sliced shiitake mushrooms to the skillet. Stir fry the vegetables for 5-7 minutes, or until they are tender-crisp.
In a small bowl, whisk together the soy sauce, sesame oil, and red pepper flakes. Pour the sauce over the stir-fried vegetables and toss to coat.
Add the cooked spaghetti squash to the skillet and gently toss to combine with the vegetables and sauce. Cook for another 2-3 minutes to heat everything through.
Remove the skillet from heat. Sprinkle the stir fry with sliced green onions and sesame seeds for garnish.
Serve the spaghetti squash stir fry immediately as a light, healthy meal. Enjoy!
Nutrition Facts
Calories |
173 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.9 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 823 mg | 36% | |
| Total Carbohydrate | 13.7 g | 5% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 5.3 g | ||
| Protein | 4.4 g | 9% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 46 mg | 4% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 384 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
