This Spaghetti Squash Chow Mein is a fresh and healthy take on the classic stir-fry. The spaghetti squash strands mimic noodles, giving you all the satisfaction of a noodle dish without the carbs. The combination of crunchy vegetables, savory soy sauce, and just the right amount of heat from sriracha makes this meal a true delight. Not only is this dish perfect for a low-carb lifestyle, but it’s also a great option for meal prep. The flavors deepen as it sits, making it ideal for leftovers. Whether you’re following a keto diet, gluten-free regimen, or simply looking for a tasty and nutritious meal, Spaghetti Squash Chow Mein is the perfect choice.
Full recipe:
Ingredients:
- 1 medium spaghetti squash
- 1 tablespoon sesame oil
- 1/2 onion, thinly sliced
- 2 cloves garlic, minced
- 1 cup carrots, julienned
- 1/2 cup bell peppers, thinly sliced
- 1/2 cup cabbage, shredded
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 teaspoon sriracha (optional for heat)
- 2 tablespoons green onions, sliced
- Sesame seeds for garnish
- Salt and pepper to taste
Directions:
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise, scoop out the seeds, and drizzle with olive oil, salt, and pepper.
- Place the squash halves cut-side down on a baking sheet and roast for 40 minutes, or until the strands easily pull away from the skin with a fork.
- Once the squash is cooked, use a fork to scrape out the strands and set aside.
- Heat sesame oil in a large pan or wok over medium heat. Add onion and garlic, sauté for 2-3 minutes.
- Add the carrots, bell peppers, and cabbage. Stir fry for 4-5 minutes, until the vegetables are tender but still crisp.
- Add the cooked spaghetti squash strands to the pan, followed by soy sauce, rice vinegar, and sriracha (if using). Toss everything together until well combined.
- Remove from heat and garnish with green onions and sesame seeds. Serve immediately.
Prep Time: 10 minutes | Cooking Time: 45 minutes | Total Time: 55 minutes
Kcal: 150 kcal | Servings: 2 servings
Spaghetti Squash Chow Mein: A Healthier Take on a Classic Stir-Fry
Spaghetti Squash Chow Mein is a fantastic low-carb alternative to the traditional chow mein, offering the same savory and satisfying flavors without the guilt. If you’re looking to cut down on carbs or avoid gluten while still enjoying a comforting, Asian-inspired dish, this recipe is an absolute winner. Made with roasted spaghetti squash instead of noodles, it’s a perfect dish for those following keto, paleo, gluten-free, or low-carb diets. But it’s not just for those with dietary restrictions – it’s a tasty and nutritious meal that everyone can enjoy!
The Origins of Spaghetti Squash Chow Mein
Chow mein, which translates to “fried noodles” in Chinese, is a popular dish that has been enjoyed in homes and restaurants around the world for decades. It typically features stir-fried noodles, vegetables, and sometimes meat or tofu, all tossed together with a savory sauce. However, traditional chow mein tends to be carb-heavy due to the noodles used. That’s where spaghetti squash comes into play.
Spaghetti squash is a unique vegetable that, when cooked, yields long, noodle-like strands, making it an excellent substitute for traditional pasta or noodles. Its mild flavor and ability to absorb sauces make it a versatile choice for many recipes, especially when you’re looking to enjoy a lighter, healthier version of your favorite dishes.
The idea of using spaghetti squash in place of traditional noodles in chow mein has grown in popularity as more people explore low-carb, gluten-free, or plant-based diets. By substituting the usual wheat-based noodles with spaghetti squash, this dish becomes not only a healthier alternative but also a more nutrient-dense meal that provides a range of vitamins, minerals, and fiber.
Health Benefits of Spaghetti Squash
One of the main reasons to incorporate spaghetti squash into your meals is its impressive nutritional profile. Unlike regular pasta or noodles, spaghetti squash is low in calories and carbohydrates, making it a great choice for anyone looking to lose weight or maintain a healthy weight.
- Low in Calories: Spaghetti squash is incredibly low in calories, with one cup of cooked squash containing only about 42 calories. This makes it an ideal choice for those watching their caloric intake, such as individuals on a weight-loss journey.
- High in Fiber: One of the standout features of spaghetti squash is its fiber content. A single serving can provide around 2-3 grams of fiber, which is important for digestive health, satiety, and regulating blood sugar levels. This makes it a great option for people trying to manage their blood sugar levels or keep hunger at bay throughout the day.
- Packed with Nutrients: Spaghetti squash is rich in essential nutrients, including vitamins A, C, and B6, as well as potassium, folate, and magnesium. These nutrients play a key role in supporting immune health, heart health, and skin health.
- Gluten-Free and Keto-Friendly: Spaghetti squash is naturally gluten-free, which makes it a great alternative for those with celiac disease or gluten sensitivity. It’s also a perfect fit for the keto diet, as it has significantly fewer carbohydrates than traditional noodles, helping you stay within your daily carb limit.
Why This Recipe Is the Best
Spaghetti Squash Chow Mein stands out because it combines the benefits of healthy, nutrient-rich spaghetti squash with the classic, comforting flavors of a traditional stir-fry. Here’s why this recipe is the best:
- It’s a Low-Carb Delight: By using spaghetti squash as the base, you can enjoy the familiar texture and feel of a noodle dish while cutting out the carbs typically found in regular pasta. This makes the dish ideal for anyone looking to reduce their carb intake without sacrificing flavor or texture.
- Packed with Veggies: The dish is loaded with a variety of vegetables like carrots, bell peppers, and cabbage. Not only do these veggies add color, flavor, and texture, but they also bring a wealth of nutrients to the dish. Carrots, for example, are rich in beta-carotene, while bell peppers are high in vitamin C, making this a well-rounded, nutritious meal.
- Simple and Quick to Make: Despite its fresh flavors and healthy ingredients, this dish is incredibly easy and quick to prepare. With just a few simple ingredients, including the spaghetti squash, you can have a complete meal on the table in under an hour. Whether you’re cooking for one or a family, this dish can easily be adapted to suit your needs.
- Customizable: One of the best aspects of this recipe is that it’s highly customizable. You can add or substitute vegetables based on what you have on hand or your personal preferences. Mushrooms, zucchini, or even broccoli would be fantastic additions. Plus, you can make it spicier by increasing the amount of sriracha or adding chili flakes, or make it milder for kids or those sensitive to heat.
- Perfect for Meal Prep: The flavors of this dish actually improve as it sits, making it ideal for meal prep. You can easily double or triple the recipe and store it in the fridge for a few days, allowing the flavors to meld together and giving you a quick, healthy lunch or dinner option throughout the week.
How to Make the Most Out of Spaghetti Squash Chow Mein
To get the best results from this recipe, make sure to cook the spaghetti squash properly. Roasting it in the oven allows the squash to caramelize slightly, enhancing its natural sweetness. After roasting, use a fork to scrape out the strands gently; they should come apart effortlessly. For added flavor, try drizzling the squash with a little olive oil and seasoning with salt and pepper before roasting.
For the stir-fry part of the dish, using a high-quality sesame oil will really elevate the flavor. The sesame oil brings a nutty, rich taste to the dish that perfectly complements the vegetables and spaghetti squash. Additionally, the soy sauce and rice vinegar create a balanced, tangy-salty sauce that brings everything together.
If you’re looking to add a protein to the dish, tofu or grilled chicken are great options. For a more indulgent version, you can also add a scrambled egg or two, which is a common ingredient in many chow mein dishes.
Conclusion
Whether you’re following a specific diet or simply want a healthier, lighter version of a beloved classic, Spaghetti Squash Chow Mein is a versatile and delicious dish that can be enjoyed by everyone. Packed with vegetables, full of flavor, and naturally low in carbs, it’s an easy and satisfying meal that doesn’t compromise on taste or nutrition.