Spaghetti Squash Chow Mein

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Spaghetti Squash Chow Mein is an easy weeknight meal made entirely out of vegetables. Instead of using pasta, you use cooked spaghetti squash “noodles!”

spaghetti squash shells with chow mein filling

I love working with spaghetti squash because you don’t need any special equipment to make the “noodles.” You simply need to scrape the cooked insides with the tines of a fork to get the noodle-like strands out.

You will need to cook your spaghetti squash ahead of time to prepare this recipe, but the process is remarkably quick when you use the Instant Pot. (Here’s an affiliate link to the 6-quart model I use.) If you haven’t noticed, I use my Instant Pot quite often for preparing staples like quinoa, black beans, and spaghetti squash to make my week easier.

You can make the spaghetti squash ahead of time and have it ready to go cold from the fridge for this recipe, or you can cook it just before making this recipe– just be sure to set aside an extra 25-30 minutes if using your Instant Pot or 45-60 minutes if using your oven.

This Spaghetti Squash Chow Mein is totally adaptable to use up any vegetables you might have on hand, so please use this recipe as a general guideline and feel free to get creative!

spaghetti squash chow mein in a white skillet

The size of your squash will most likely vary each time you make this, but since it’s an easy skillet meal you can simply taste as you go and add more seasoning as needed. Be sure to check out the recipe notes below for substitutions!

spaghetti squash chow mein in a white skillet with tongs

spaghetti squash shells with chow mein filling
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5 from 14 votes

Spaghetti Squash Chow Mein

NEUTRAL  |  Gluten-free, Dairy-free, Egg-free, Nut-free
Spaghetti Squash Chow Mein is a healthy twist on the popular take-out item, made with spaghetti squash "noodles." It's entirely plant-based for an easy vegan or paleo dinner. Add your favorite protein, if you like!
Course Main Course
Cuisine Chinese
Keyword spaghetti squash chow mein
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings 2 servings
Calories 158kcal


  • 1 (3 pound) spaghetti squash , cooked and seeds removed
  • 1 teaspoon olive oil
  • 1 yellow onion , chopped
  • 3 celery stalks , chopped
  • 2 large carrots , chopped
  • 1 clove garlic , minced
  • 3 to 4 tablespoons Tamari (gluten-free soy sauce)
  • 1 teaspoon maple syrup (optional)
  • Sea salt , to taste
  • 1 cup of fresh baby spinach
  • 2 green onions , chopped (white and green parts)
  • 1 tablespoon fresh ginger , minced


  • Make sure you have cooked your spaghetti squash ahead of time, either by cooking it in the Instant Pot or in the oven. You can use cold or hot noodles for this recipe, so feel free to cook it ahead of time and store it in your fridge for up to 5 days in advance. If you're cooking the squash right away, chop the other vegetables as it cooks to be efficient with your time. Use a fork to shred the flesh of the cooked spaghetti squash into "noodles" and set aside.
  • Heat the oil in a large skillet, and saute the onion, celery, and carrots until they are crisp-tender, about 8 minutes. Use a splash of water, if needed, to prevent sticking. Add in the garlic and ginger and stir for one more minute, just until fragrant.
  • Once the veggies are cooked to your liking, add in the the tamari to taste, starting with just 3 tablespoons, maple syrup, and the spaghetti squash "noodles."
  • Toss well to heat everything thoroughly and adjust the seasoning, adding sea salt and more tamari if desired. (You may also need another splash of water at this point to prevent sticking.)
  • Add the fresh spinach at the very end, as it will wilt quickly from the heat, then serve warm with a garnish of chopped green onions on top. Leftovers can be stored in the fridge for up to 3 days in an airtight container.


For a sugar-free and candida-friendly recipe, omit the maple syrup.


Calories: 158kcal | Carbohydrates: 25g | Protein: 3g | Fat: 3g | Sodium: 107mg | Potassium: 548mg | Fiber: 7g | Sugar: 8g | Vitamin A: 11985IU | Vitamin C: 16.5mg | Calcium: 80mg | Iron: 1mg
Per Serving: Calories: 158, Fat: 3, Carbohydrates: 25, Fiber: 7, Protein: 3

Recipe Notes:

  • Need a soy-free recipe? Swap coconut aminos for the tamari and season with extra salt to compensate for the difference in flavor. If you don’t need a gluten-free recipe, use soy sauce instead of tamari.
  • Want more protein? You can round out this meal by adding your favorite cooked protein when you add the spaghetti squash noodles. You can use chicken or eggs, if you like, or for plant-based protein try using white beans. Since this dish is neutral for food combining purposes, you’ll still be enjoying a properly combined meal.

As always, if you try something different with this recipe, please leave a comment below letting us know what worked for you. We can all benefit from your experience!

Reader Feedback: What’s your favorite way to prepare spaghetti squash? We also love my Cheesy Spaghetti Squash Casserole around the holidays!

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Red Deception

That looks so tasty!

I’ve been craving creamy, warm foods… such as risotto and oatmeal. I can’t do raw foods in the beginning of winter! I need to be warm on the inside!


    I’m the same way when it’s cold out– give me warm foods! Too bad we don’t really get “cold” weather here in California… I miss the seasons, and will just have to pretend it’s colder than it is. 😉

    Risotto is one of my favorites, too!

Linda Wagner - Nutrition to Invigorate Mind, Body & Spirit

oooh, great idea!! This sounds fabulous!!


What a great recipe!! I am definitely craving warmer…more savory foods with the cooler temps!

Have a great day!!


I just picked up 2 spagetti squash at the farmers market.
My kids saw this post and asked “where is the cake?” I just fed my boys (6 & 8) raw apple pie for breakfast. I love feeding my kids (and myself) treats/desserts that are better for you then what most people eat for breakfast out of a box.


    What lucky kids you have! I want a taste of that raw apple pie, please. (and yes, that sounds way healthier than most “traditional” breakfasts!) 😉

Tamara Lukie

This looks AMAZING!!!! and what a great way to use squash! I think this will be a new regular meal for us!!!


    It’s definitely a regular meal for me now! Hope you enjoy it!

Tasha @ Dine n Dash

genius idea Megan! I have to try this asap.


I’m just a little confused on how you actually get the squash to look like noodles?? Do you just run your fork through it once it’s cooked??


    Yes, the flesh is naturally string-y and noodle-like, so simply running a fork through the cooked flesh produces all the noodles!


Holy wow this was delicious! I’ve made many of your recipes and several over and over -all delish! This one is no exception. A million thanks!!!


Hi! this looks tasty!
Now, I live in Denmark, and can only buy the green squash
Do you know if this will work too? I have never tasted or seen the yellow squash 🙁
Oh and, I am making my own private recipe-collection so that I hopefully will start making all kind of dishes 😉
And your recipes are a great help since I am vegan! (I don’t republish them, I just print them and organize them in my map) so thank you for this great blog!


    If you turn then into noodles using a spiral slicer, then yes, it will be similar!


Hey just wanted to say thank you for your hard work on developing this website and these delicious recipes like this veggie chow mien. I stumbled across your site while searching for recipes for my Candida diet. I am constantly on here looking for ideas and never disappointed! You have made this cleanse much easier for this “meatatarian”/bread lover.


I added cilantro, curry seasoning, and cashews (really added to the dish.) I mixed virgin and expeller pressed coconut oil and used it liberally. I didn’t think it needed any extra sweetener. So good.


I have made spaghetti squash before and used it with homemade Alfredo or marinara but I never thought of lo mein!! I made this recipe last night with differen veggies and fish on the side. It was delish! Thank you!

Jenn W

I noticed that spinach is not on the ingredient list for this recipe. I went shopping for items and didn’t get it — luckily I had purchased some chard so used that instead. Really good!


I just started food combining this week, and I feel so much better already! My husband and kids were eating pizza,while I was eating the chow mein, and I felt like they were the ones missing out. This is unbelievably delicious!


How much spinich do you add? It’s not on the ingredient list. Thanks!


OMG. Vegetarian Chinese food. I used to eat so much Chinese food before I went veggie, and it’s one of the foods I miss most! There have seriously some days that I have almost been tempted to make a one-time, non-veggie meal exception, but I’ve stuck with it. Now I can’t wait to try this! 😀


Okay, I love spaghetti squash but no one else in the house does and I’ve tried a lot of ways to use it. But this looked so good I just had to make it. I cheated a bit and used a mixture of spaghetti squash, brown rice mai fun noodles and shredded cabbage. I also threw in some broccoli that needed to be used and some edamame for a bit more protein. It was AMAZING!!! And everyone loved it, didn’t even know it was largely spaghetti squash! Thanks so much for a great way to get more veggies into my picky kids:) Oh, and I made your Tuscan Pumpkin and Sage spaghetti sauce a couple weeks ago and my 10 year old ate two helpings of pasta…and she rarely eats more than two or three bites of pasta with regular marinara. It’s definitely my new go-to pasta sauce…even wondering how it might be on a pizza…


I haven’t had Chinese food in a long time. Even before my food allergies it would make me sick. I’ve missed it so much. This recipe turned out amazing! I added extra veggies and used coconut aminos. The leftovers do not last long!

Marcia Larson

I made this yesterday. It was wonderful, thank you! I bookmarked it. I had it again this morning with two eggs added. I dream up a lot of stuff sinceI live one, but I never would have thought of this!. Love substituting spaghetti squash for many things.

Sherry W

I made this dish this past week and it was fabulous! I’ll be making it again this week. The flavor of this dish is wonderful. I rely on your recipes every week (I have both cookbooks) and look forward to trying your new ones. Thank you, Megan!


I can’t believe how good this recipe is. My family absolutely loves it. Thanks so much!


Easily one of our new favorite weeknight dinners. After switching over to a healthy lifestyle it’s been challenging to find foods that compare to my old food choices. Last night I made this for myself and my boyfriend and he made the comment that this was the best tasting Chinese food he has had in years, and we used to go out to eat more than average. This is now printed out and on our top favorite dinners. It’s incredibly easy to make, healthy and delicious! It’s been surprising but healthy food can taste even better than the food we were so used to eating.


Great tasty recipe! I just made it and both me and my husband loved it! It’s easy and delicious.


This was seriously AMAZING. I could eat the whole thing!!


Looks great and a great way to eat veggies! I have spaghetti squash laying around 🙂 so it would be a great way for me tonuse it. Im perfectly fine using sou sauce, but wondering if coconut aminos would work?

    Megan Gilmore

    Yes, you’ll just need to season it with extra salt because I think coconut aminos are a little less flavorful.


Awesome! Im always happy when ypu post recipes that are friendly for “food combining ” , which is what i follow as a diet. Great dish! Thanks!


Oh Megan, this was good! I used toasted sesame oil in place of the olive oil but otherwise followed it as written. Very delicious and fills you up without feeling bloated. My husband liked it, too. This will go into our regular rotation to alternate with egg roll in a bowl.

Alisha Ross

I too love soups, so filling healthy and what the whole family needs on a cold winters day. Great post I will defiantly be trying some!


Delicious!! It was more flavourful than I thought it would be 😊 I added 1 diced chicken breast for some extra protein.


Do you think this would freeze okay? Thanks!

    Megan Gilmore

    Hydrating vegetables like spaghetti squash don’t thaw as well after being frozen, but if you don’t mind a more mushy texture, then I think it will be okay flavor-wise.


I have been paleo but recently decided to go paleo VEGAN and I am so glad I found this. I love how versatile this is. Any veggies you need to use up, you can so they aren’t wasted or maybe worse…boringly cooked. This dish was exploding with flavor. I added garlic and onion and cooked that before adding my veggies, then crushed red pepper, plenty of coconut aminos, powdered ginger and salt and pepper. Then I folded in paleo cashew cheese sauce I had leftover, followed by the spaghetti squash. I highly recommend trying this with homemade paleo cashew cheese for the perfect creamy texture. Thank you because I am now hooked!

Andrea m Leonard

I use shredded cabbage/carrot mix, sliced water chestnuts, and chicken..


Such a beautiful recipe and presentation. It’s definitely the type of food for everyday meal. Can’t wait to give it a try.


This was such a nice way to use spaghetti squash. I omitted the maple syrup and added some eggs for a delicious dinner! Will definitely be making this again. Thanks, Megan!


I find myself coming back to this recipe again and again. Perfect stand alone dish, and also paired with a protein. Thank you again for great recipes!

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