Spaghetti Squash Chow Mein Recipe for Low-Carb Stir-Fry

This Spaghetti Squash Chow Mein is a lighter takeout-style dish that swaps traditional noodles for spaghetti squash and is loaded with shredded chicken, cabbage, and carrots. It’s naturally Paleo, Dairy Free, Grain Free, Gluten Free, compatible with the Specific Carbohydrate Diet, and can be made Vegan or Vegetarian with ease.

I used to crave greasy, MSG-heavy Chinese takeout — the kind that left me feeling sluggish for days. This recipe captures all the familiar ginger, garlic and savory sauce flavors of chow mein but keeps the plate feeling fresh and light. After testing zucchini, butternut and carrot “noodles,” spaghetti squash proved closest in texture to real chow mein noodles.

Why you’ll love this Spaghetti Squash Chow Mein

• All the ginger, soy (or coconut aminos) and garlic flavor of chow mein with a similar texture, but much lighter and easier on the stomach.
• Quick to prepare—start to finish in about 30 minutes—perfect for weeknights.
• Versatile: swap proteins, add vegetables, or make it vegan without losing flavor.
• Leftovers reheat well and stay tasty for several days.

How to cook spaghetti squash

You can prepare spaghetti squash quickly in the microwave or more slowly in the oven. The microwave method is fastest and easy; the oven yields slightly drier, firmer strands.

1. Microwave method (fast): Pierce the squash all over with a fork, microwave 3 minutes to soften, then cut in half, remove seeds and microwave cut-side up for another 7–8 minutes until tender.
2. Oven method: Preheat to 400°F (200°C). Cut the squash in half, remove seeds, rub the insides with 1 tsp olive oil, place cut-side down on a baking sheet and roast about 30–35 minutes until tender.

Ways to modify this recipe

• Vegan / Vegetarian: Replace shredded chicken with sautéed shiitake mushrooms or tofu. Slice shiitakes thinly and cook in sesame oil until golden.
• Switch proteins: Use sliced pork or beef, or cooked ground meats such as turkey or pork for a different variation.
• More vegetables: Add broccoli florets, bell peppers, asparagus or bok choy along with the cabbage and carrots.

Making it Whole30

To make this Whole30-compliant, omit the honey and use one pitted Medjool date instead. Soak the date in hot water for 5 minutes, blend it with the other sauce ingredients (coconut aminos, apple cider vinegar and sesame oil) until smooth, then warm the sauce gently before tossing with the vegetables and squash.

Make-ahead and storage

You can roast or microwave the spaghetti squash 1–2 days ahead; it keeps well in the fridge without losing texture. Chopping vegetables and preparing the sauce in advance makes assembly fast—just toss everything together and heat briefly. Store leftovers in an airtight container for up to 4 days. Reheat in a skillet or microwave; if the squash dries, add a teaspoon of coconut aminos or a splash of water to loosen the strands.

Recipe overview

Ingredients

• 1 spaghetti squash
• 1 tsp olive oil
• 1 tbsp sesame oil
• 1 small onion, finely chopped
• 2 cloves garlic, crushed
• 2 tbsp finely chopped ginger
• 1 large carrot, julienned
• 3 cups napa (Chinese) cabbage, shredded
• 1/3 cup green onions / scallions
• 1 1/2 cups shredded chicken (or mushrooms / tofu)

Sauce

• 2 tbsp coconut aminos (or tamari / soy sauce)
• 1 tsp honey (omit for Whole30; replace with a blended Medjool date)
• 1 tsp apple cider vinegar
• 1 tbsp sesame oil

Instructions

Prepare the spaghetti squash

1. Oven method: Preheat oven to 400°F (200°C). Cut the squash in half, remove seeds, rub the inside with 1 tsp olive oil, place cut-side down on a baking sheet and roast 30–35 minutes until tender.
2. Microwave method: Pierce the squash with a fork, microwave 3 minutes to soften, cut in half, remove seeds, then microwave cut-side up for 7–8 minutes until tender.

Make the chow mein

1. Use a fork to scrape the cooked squash into long strands and set aside.
2. Heat 1 tbsp sesame oil in a large skillet over medium-high. Sauté the onion and garlic until the onion softens (about 4 minutes). Add the ginger, carrot and cabbage and cook 4–5 minutes until the carrots are tender and cabbage has wilted.
3. Combine sauce ingredients in a small saucepan, bring to a boil, then reduce heat and simmer for 3–5 minutes to meld flavors (or blend date with sauce ingredients for Whole30 and warm gently).
4. Add spaghetti squash, green onions and shredded chicken to the skillet with vegetables. Pour over the sauce and toss until well combined. Garnish with extra scallions and serve.

Notes

• Vegan: Swap chicken for sautéed shiitake mushrooms or tofu.
• Whole30: Replace honey with 1 pitted Medjool date soaked in hot water for 5 minutes and blended with the sauce ingredients, then warmed before using.
• Adding more veggies: Add additional vegetables at the same time as the cabbage and carrots so they cook through evenly.