Spaghetti Squash Stir Fry Recipe with Broccoli (2024)

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December 17, 2023
Anna Dykeman

You know that moment when you’re craving something healthy but you just don’t know what to make because everything sounds too complicated or has too many ingredients? Well, this recipe is going to be the winner for those comfort nights! Why? Because you can make this spaghetti squash recipe either with or without the sauce, which makes things just soooo much easier.

Not sure how to feel about eating spaghetti squash instead of real pasta? Let me explain it: Spaghetti squash noodles are tender yet they have a slight bite, just like your al dente pasta. But instead of countless carbs, spaghetti squash strands are filled with nutrients as they soak up those savory umami notes from the stir-fry sauce and any protein you add. The crisp-tender broccoli florets and vibrant red bell pepper give you that refreshing crunch, while the carrots add a natural sweetness – absolutely delicious.

What more could you want for a low carb healthy meal?

How to Make Spaghetti Squash Stir-Fry with Broccoli

Here’s what you need for this recipe:

1 medium-sized spaghetti squash
2 cups broccoli florets
1-2 red bell peppers, thinly sliced
1 carrot, julienned
1-2 garlic clove, minced
1 tbsp olive oil (or vegetable oil)
1/4 cup chopped green onions (for garnish)
Optional: Sesame seeds
Optional: 1 cup Shiitake mushrooms
Optional: 1 yellow onion

Ingredients for Stir-Fry Sauce (Optional):

1/4 cup low-sodium soy sauce or coconut amino acids
2 tbsp oyster sauce
1 tbsp honey or maple syrup
1 tsp sesame oil
1 tsp rice vinegar
1 tsp cornstarch (to thicken the sauce)
Optional: Red pepper flakes or Sriracha (if you like it spicy)

While I love a good sauce to a stir-fry, it’s optional! This stir-fry is amazing on its own — create it to fit your lifestyle and to make it a great recipe!

Step-by-Step Instructions for this Healthy Spaghetti Squash Recipe

Step 1: First, preheat your oven to 375°F (190°C) and cut your spaghetti squash in half lengthwise – you can scoop out the seeds either now or later.

Step 2: After you cut it in half, take the squash halves and place cut side down on a baking sheet with the cut side down, then roast it in the preheated oven for about 35-45 minutes or until the flesh is tender and you can easily shred it with a fork into strands – when ready, let it cool off for a few minutes at room temperature.

Step 3 (OPTIONAL): As it’s cooling off, prepare the stir-fry sauce by mixing the soy sauce, oyster sauce, honey (or maple syrup for a sweet flavor), sesame oil, rice vinegar, and cornstarch.

Step 4: In a large skillet or wok set sauté the minced garlic for 30 seconds over medium-high heat, or until it releases its aroma and it’s fragrant. Then add your broccoli florets, sliced red bell pepper, and carrot to the skillet and fry everything for 4-5 minutes on medium heat until the vegetables are tender-crisp – don’t be afraid to add lots of vegetables!

Step 5: Take a fork and scrape the cooked spaghetti strands out of the squash and add it to the skillet with the cooked vegetables, then pour the stir-fry sauce over everything.

Expert Tips

Make sure to choose ripe spaghetti squash for the best texture – here, look for a squash that feels heavier than it looks and has an unblemished skin.
When you’re roasting the spaghetti squash halves, place it with the cut side up so it cooks evenly and retains all the moisture – if you place it cut size up, it won’t cook evenly and will become dry.
Use high heat and quickly fry the vegetables to preserve the color, texture, and nutrients – hereby, you keep moving the veggies around in the hot skillet rather than just leaving them to cook.
Before adding the sauce to the stir-fry, taste it and adjust the seasoning as it can quickly turn super salty – use more sauce sauce for salt, honey for sweetness, or vinegar for tanginess.
Use a protein of your choice to make this a well-rounded meal, for example cooked chicken, ground beef, stew beef, shrimp, tofu, or tempeth – add this after cooking the vegetables and before you’re adding the sauce.

What to Serve Stir-Fry Spaghetti Squash With

Here are some suggestions on what to pair this delicious dish with!

Protein

Grilled or stir-fried chicken, beef, shrimp, or tofu
Grilled or seared salmon
Cooked sausage

Grains

Steamed white or brown rice
Quinoa
Cauliflower rice
Rice noodles
Egg noodles

Add-ons

Fresh herbs
Sesame seeds
Crushed peanuts or cashews
Chili sauce or sriracha
Salads with mixed greens and a strawberry vinaigrette dressing

Frequently Asked Questions (FAQs)

Got some questions? We have the answers! If you have more questions, ask below!

How to store stir-fry spaghetti squash?

Store your leftovers in an airtight container in the fridge and reheat it gently while continuously mixing, so you won’t overcook the spaghetti squash.

Why is my cooked spaghetti squash mushy?

There are actually various reasons why your spaghetti squash could be mushy, including that you may have overcooked it (most common reason) because if you roast or steam it too long it loses the “al dente” texture and becomes overly soft – so, for the future you can try to drain any excess liquid.

How do you make spaghetti squash less soggy?

To make your spaghetti squash less soggy, consider laying your spaghetti squash strands on a sheet pan and putting it back in the oven for another 10-15 minutes at 350°F or until it’s al dente.

How do you fix mushy spaghetti?

Your spaghetti squash is super mushy, so now what? Here are some options:

Put the strands back in the oven for another 10-15 minutes to get more crispy
Salt your squash halves well and let it sit for 20-30 minutes before putting them in the oven to bake
Use a paper-towel to dab any fluid and moisture off the squash

Spaghetti Squash Stir Fry Recipe with Broccoli

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Author: Anna Dykeman

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Ingredients

Scale

Here’s what you need for this recipe:

1 medium-sized spaghetti squash
2 cups broccoli florets
1–2 red bell peppers, thinly sliced
1 carrot, julienned
1–2 garlic clove, minced
1 tbsp olive oil (or vegetable oil)
1/4 cup chopped green onions (for garnish)
Optional: Sesame seeds
Optional: 1 cup Shiitake mushrooms
Optional: 1 yellow onion

Ingredients for Stir-Fry Sauce (Optional):

1/4 cup low-sodium soy sauce or coconut amino acids
2 tbsp oyster sauce
1 tbsp honey or maple syrup
1 tsp sesame oil
1 tsp rice vinegar
1 tsp cornstarch (to thicken the sauce)
Optional: Red pepper flakes or Sriracha (if you like it spicy)

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Instructions

First, preheat your oven to 375°F (190°C) and cut your spaghetti squash in half lengthwise – you can scoop out the seeds either now or later.
After you cut it in half, take the squash halves and place cut side down on a baking sheet with the cut side down, then roast it in the preheated oven for about 35-45 minutes or until the flesh is tender and you can easily shred it with a fork into strands – when ready, let it cool off for a few minutes at room temperature.
(OPTIONAL): As it’s cooling off, prepare the stir-fry sauce by mixing the soy sauce, oyster sauce, honey (or maple syrup for a sweet flavor), sesame oil, rice vinegar, and cornstarch.
In a large skillet or wok set sauté the minced garlic for 30 seconds over medium-high heat, or until it releases its aroma and it’s fragrant. Then add your broccoli florets, sliced red bell pepper, and carrot to the skillet and fry everything for 4-5 minutes on medium heat until the vegetables are tender-crisp – don’t be afraid to add lots of vegetables!
Take a fork and scrape the cooked spaghetti strands out of the squash and add it to the skillet with the cooked vegetables, then pour the stir-fry sauce over everything.
Stir everything and gently toss it together, so everything gets evenly coated with the sauce, then cook it for another 2-3 minutes, so the flavors and sauce thicken and meld together.
When done, take it off the heat and put your portion into a plate before adding some chopped green onions and sesame seeds for garnish – enjoy this super flavorful and nutritious food!

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Spaghetti Squash Stir Fry Recipe with Broccoli (2024)

FAQs

Do I need to boil broccoli before stir fry? ›

Broccoli does NOT requiring boiling before sautéing or stir-frying IF you implement the steaming method. Trapping hot air in the pan is what helps soften the broccoli so it doesn't just appear cooked on the outside.

Tell Me More ›

Do you have to cut spaghetti squash in half before cooking it? ›

Your squash is cooked when the outside can easily be pierced by a fork. The downside to cooking a squash whole is that it is easy to mistake the stringy seeds for the edible (and delicious) squash strands. So, I opt to cut and deseed my spaghetti squash before cooking when time allows.

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Is spaghetti squash really healthy for you? ›

Spaghetti squash is a winter vegetable rich in vitamins, minerals, and antioxidants. Due to its low calorie content and high fiber content, it may aid weight loss and digestive health. Try roasted spaghetti squash as a low carb alternative to pasta, combined with veggies, protein, whole grains, and healthy fats.

Tell Me More ›

How do you keep spaghetti squash from getting soggy? ›

Give the slices a touch of salt, but not too much! Adding too much salt can cause the squash to get too watery as it cooks. And then you'll be left with mushy strands. You're only seasoning to cook the squash here, and you can add more salt once it has cooked to actually season it to your taste.

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Should I blanch broccoli for stir fry? ›

First, blanch the florets! This not only softens the stems, but also stops the enzyme that leads to browning. My dad also adds some salt and oil to his blanching water, which helps the broccoli retain its crunchy texture and bright green color.

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Can you use frozen broccoli in stir fry? ›

In a medium sauté pan over medium-high heat, add 2 tablespoons coconut oil or avocado oil. Add green onions, ginger and garlic and sauté until fragrant, about 2 minutes. Add both bags of frozen vegetables and cook until tender. Don't worry about defrosting them, just add them frozen and let the pan do the work.

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How do you know when spaghetti squash is ripe enough to cook? ›

It will go from a soft creamy white to a brilliant yellow. Look for an even golden yellow color for ripe spaghetti squash. If there is uneven coloring on the skin of the squash such as green spots or streaks, or the squash is partially yellow, it is unripe.

View Details ›

What are the downsides of spaghetti squash? ›

Does the spaghetti squash have any downsides? According to Czerwony, the only real downside of the spaghetti squash is if you have an allergy. “Unless you have an allergy, it's high in fiber and essential vitamins while being low in calories and carbs,” she says.

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When should you not eat spaghetti squash? ›

That's a long time, but it would be a mistake to use spaghetti squash once it's started going bad. Some small unsavory spots can be cut away, but you'll want to toss the squash if it feels mushy, soft, or hollow.

How do you not overcook spaghetti squash? ›

Don't overcook it. Once you can pierce the outer skin with a fork, it's cooked. Preheat oven to 400. Cut spaghetti squash into rings with sharp knife across the length, remove inner pulp and seeds and place the rings of squash in a shallow baking pan or dish lined with several layers of paper towels.