Asian Spaghetti Squash ‘Noodle’ Stir Fry

By October 9, 2020 October 12th, 2020 Gluten Free, Paleo, Vegan

This delicious Asian Spaghetti Squash Stir-Fry is an easy homemade low-carb dish packed with vegetables, spaghetti squash noodles and a flavorful sauce. Fresh and satisfying.
Once the spaghetti squash is cooked, it comes together in
20 minutes and the leftovers are perfect for lunches the next day!
Paleo, Whole30, Gluten-Free.

 

I love the idea of grain free noodles.  All summer I make zucchini noodles and now that it’s fall I’m enjoying spaghetti squash noodles. 

The texture of spaghetti squash is light and delicate, slightly crisp with a sweet flavor resembling cooked spaghetti, but they’re low calorie, low carb, and full of vitamin A, potassium, and fiber. The flavor is mild, lending itself extremely well to pasta sauce, pesto and Asian flavors.  

Traveling in Asia has made me a lover of their cuisine. One popular dish is a stir fry with rice or wheat noodles. I decided to give it a try with spaghetti squash noodles.  I mixed them with vegetables and a homemade stir fry sauce.  It came out light, fresh and full of flavor. 

Asian Spaghetti Squash Noodle Stir Fry bowl and platter

How to Cook Spaghetti Squash

The toughest part about cooking spaghetti squash is cutting it in half to cook.  I just get a sharp knife and cut the spaghetti squash in half lengthwise. 

Be very careful when cutting the spaghetti squash. It can be tough to cut in half so make sure you have a sharp knife and you watch your fingers. If you feel it’s too hard, let it cook in the oven for 15 minutes first to soften and then cut it.

If you wind up with one small half and one large half like I did, cut the large half again so it cooks faster.  

Many people cook it cut side down but I find the texture comes out better to start cut side up.

  • Brush the interior with oil and sprinkle with a little salt. Place cut-side up on baking sheet. Roast for 30 minutes.
  • Turnover and roast another 5-15 minutes, until a knife easily pierces the skin and flesh. Remove from oven let cool. Use a fork to scoop out spaghetti squash into fine strings and set aside.

Asian Spaghetti Squash Noodle Stir Fry bowl

This recipe is simple, once the squash is cooked, it comes together with minimal effort in 15 minutes.  I often cook the spaghetti squash the day before.

Prep all the ingredients before you begin.  

The sauce is very simple, gluten free tamari, rice vinegar and coconut sugar. 

I use shiitake mushrooms but any type of mushroom will work well. Scallions are key for the Asian taste. Red pepper gives it a nice flavor and color. The carrots provide a little crunchy texture.  Add lots of cilantro at the end.

I usually serve this recipe as a side dish. If you want to make it into a main dish add shredded cooked chicken or Easy Sautéed Tempeh.  

This is an easy and healthy spaghetti squash stir-fry recipe that’s flavorful,  light, satisfying and perfect for fall. 

I hope you enjoy the recipe as much as I do!

Asian Spaghetti Squash Noodle Stir Fry chopsticks

Asian Spaghetti Squash Noodle Stir Fry close up

If you like this recipe you may also enjoy these other Asian dishes:

 Asian Tempeh with Broccoli and Shiitake Mushrooms

Thai Red Curry Noodles with Vegetables (Paleo)

Pumpkin Cashew Curry with Cauliflower Coconut Rice

You may also like these spaghetti squash dishes:

Spaghetti Squash with Kale and Sun Dried Tomatoes

Spaghetti Squash with Roasted Tomatoes and Mushrooms

 

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Print
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Asian Spaghetti Squash Noodle Stir Fry


  • Author: Ingrid DeHart
  • Prep Time: 20 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 20 minutes
  • Yield: 4 side dishes 2 main dishes 1x
Scale

Ingredients

Noodles

  • 1 medium spaghetti squash

Asian Sauce

  • 1 tablespoon rice vinegar or apple cider vinegar
  • 1 tablespoon coconut sugar
  • 1 tablespoon gluten free tamari

Vegetables

  • 1 tablespoon avocado oil
  • 3 cups shiitake mushrooms, stems removed, sliced (1/3 pound)*
  • 1/4 teaspoon Celtic sea salt
  • 3/4 cup scallions green and white parts separated
  • 1/2 cup carrots cut into matchsticks
  • 1 small red pepper thinly sliced
  • Dash red chili flakes
  • 1 teaspoon minced or grated ginger (use a microplane)
  • 1 clove garlic minced or grated
  • 1 tablespoon roasted sesame oil
  • 1/21 cup fresh cilantro, coarsely chopped

Instructions

  1. Preheat oven to 400 degrees F.
  2. Carefully halve spaghetti squash lengthwise using a sharp knife. Use a sharp spoon to scrape out the seeds.
  3. Brush the interior with oil and sprinkle with a little salt. Place cut-side up on baking sheet. Roast for 30 minutes.
  4. Turnover and roast another 5-15 minutes, until a knife easily pierces the skin and flesh. Remove from oven let cool. Use a fork to scoop out spaghetti squash into fine strings and set aside.
  5. While the squash is cooking prepare the Asian sauce and chop the vegetables.
  6. In a small bowl mix together the vinegar, coconut sugar and tamari. Set aside.
  7. Heat oil in a large saute pan on medium-low. Add mushrooms and salt to the pan, cover and cook 4 minutes, stirring frequently until the mushrooms begin to soften.
  8. Add carrot, red pepper, white part of the scallions and chile flakes and cook, stirring frequently, another 3-4 minutes until vegetables are crisp tender.
  9. Add ginger, garlic and green part of the scallions. Stir and cook 30 seconds until fragrant.
  10. Add spaghetti squash. Mix using a fork to separate the ‘noodles’ to combine them evenly with the vegetables.
  11. Add sauce, stir to coat vegetables.
  12. Sprinkle with sesame oil and stir.
  13. Serve topped with lots of fresh cilantro.

Notes

Cremini mushrooms or white button mushrooms will also work.

To make this into a main dish add shredded cooked chicken or Easy Sautéed Tempeh.

Nutrition information is as a side dish.

Keywords: asian spaghetti squash, stir fry

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