Recipe: Spaghetti Squash Stir Fry
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Sep 8 2010

Recipe: Spaghetti Squash Stir Fry

I have been taking full advantage of all of the summer produce this year. One of my favorite vegetables to eat is spaghetti squash because it is so versatile. It can be used in place of spaghetti, completely eliminating the need to purchase gluten-free pasta to replace regular pasta. It can be used in soups in place of noodles. I love to use it in a veggie stir fry with whatever vegetables I have on hand that are just waiting to be prepared.

First, I want to quickly go over how to cook a spaghetti squash. The squash can be cooked in the oven or the microwave. I tend to use the microwave to cook it on most occasions. Simply cut the squash in half. Take care to not hurt yourself, this can be hard. I use a kitchen towel to help brace the squash and protect my hand. Scoop out the seeds. Place squash cut side down in a Pyrex dish and add 1/4 – 1/2 cup of water. Cover with plastic wrap and place in the microwave for 10 minutes. Allow squash to cool and then remove the “spaghetti strands” using a fork. The strands or squash may be stored in the refrigerator for later use if desired.

Spaghetti Squash Stir Fry

1-2 cups of cooked spaghetti squash
1 zucchini, chopped
1 red or orange bell pepper
Frank’s Red Hot
Sea salt
Fresh ground pepper

1. Spray a saute pan with Pam and heat to medium.
2. Add zucchini and pepper to pan and cook for 5-7 minutes (you do not want them to be soggy)
3. Turn up the heat and add spaghetti squash. Continue stirring until cooked & browning.
4. Season with Red Hot, salt & pepper and serve.

What I love about stir fry is that you can make it your own. You can choose to add whatever ingredients you want. Leftover meat & veggies work great in a stir fry. Use as a side dish or serve in a gluten-free wrap, on a salad or over rice. The possibilities are endless.

Some other add-ins that I like to use:

  • chickpeas
  • black beans

  • okra

  • mushrooms

  • broccoli

  • snap peas

  • snow peas

  • sriracha

  • carrots

  • sesame oil
  • Now that fall is here, another way I like to serve the spaghetti squash is with Honey Baked Lentils on top. This meal makes me feel warm & cozy. The lentils provide protein & fiber, so pair with a salad or some gluten-free toast and you have a nice meal.

    Article Written by:

    Kimberly Bouldin is a gluten-free wife, runner & blogger with two children in Columbus, Ohio. After her celiac diagnosis in 2006, she has made it her mission to embrace an entirely new approach to nutrition in a gluten-free world, exploring options that run the gamut from "made from scratch" homemade bread to sampling and reviewing the gluten-free prepared foods that are continuously being introduced to the market. While navigating the waters of becoming gluten-free, Kim shares her experiences and passes along valuable product reviews in addition to helping other moms of celiac kids develop healthy menus that are kid-friendly and palatable. Kimberly is a valuable resource for those who are newly diagnosed, as well as for the more seasoned gluten-free veterans. Follow Kim on Twitter!


    1. This sounds sooooo good! Thank you for the recipe.

      Another way to cook the squash: Pierce it a couple times — a new, clean screwdriver works great. Microwave it until the sides are soft throughout. Comes out perfectly every time.

      If you want to cover it while microwaving, you can put it in a covered dish or in a paper bag on top of a microwave safe plate.

    2. That looks so delicious, Kim! I love it when you share naturally gluten-free recipes. 😉 I like Lee’s suggestion, too. I’ll be on the lookout fo spaghetti squash now. Might be good for our support group meeting on Monday or just me while hubby is gone next week. 😉


      • Kim says:

        Thanks Shirley! I can’t wait to try the screwdriver method! What fun! The squash has been really cheap at our grocery – $.69/pound. I have all kinds of fun squash to cook! I just picked up a new one the other day – sweet dumpling. It is really cool looking, too!


    3. YUM!! Just bought some spaghetti squash today, in fact, I’ll have to try this!

      I’ve actually been thinking about you a lot lately Kim, every time I go into the store and see autumn-y stuff (apples, pumpkin & squash), you just pop in my mind, LOL!



    1. Sweet Dumpling « Gluten-free is Life says:

      […] squash makes a great substitution for pasta for those on a low carb diet. It also works great as a vegetable stir fry. Just take a look at how pretty the sweet dumpling squash […]

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