The next time you need a high-protein dinner idea, try this spaghetti squash stir fry with ground chicken. (Or any protein you like— see the tips below.) When you have cooked spaghetti squash on hand, it’s ready to eat in about 20 minutes!
I usually call this “spaghetti squash chow mein” in our house, because it’s inspired by classic chow mein, but with a veggie-forward twist. Instead of using noodles, it features noodle-like spaghetti squash, which adds a fun texture and more nutrients to each bite.
You can enjoy it as-is for a high-protein, lower-carb dinner, or serve it with rice for a heartier meal with even more texture. Either way, it’s a hit!
⭐⭐⭐⭐⭐ Featured Review
“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!” – Laura
Ingredients You’ll Need
- Spaghetti Squash. It’s ideal if you can prep the spaghetti squash ahead of time, since it takes the longest to cook. You can cook it in the Instant Pot in about 25 minutes, or bake it in the oven for about 45-50 minutes. (I’ve also tested it in the slow cooker, if you prefer.)
- Ground Chicken. Starting with ground chicken rather than breasts speeds up cooking time, but you can use any other protein you prefer. Try crumbled tofu for a vegan option.
- Veggies. Carrot and green onion add color, texture, and an extra layor of flavor without a lot of extra cooking time.
- Garlic and Ginger. Freshly minced garlic and ginger create most of the flavor in this dish.
- Tamari. This is an easy gluten-free alternative to soy sauce, but you can use regular soy sauce if you don’t need a gluten-free stir-fry.
- Toasted Sesame Oil. This type of oil is typically not used for cooking. Instead, you should add it at the end for extra flavor. (It’s optional; just a little bit goes a long way.)
How to Make Spaghetti Squash Chicken Stir Fry
Step 1:
Assuming your spaghetti squash is already cooked, preheat a large skillet with a lid over medium-high heat for 2 minutes. Once the surface is hot, add the ground chicken and season with a half teaspoon of fine sea salt.
Use a spatula to break the meat into smaller pieces and stir often until it is browned. This should take about 6 to 8 minutes. I like to shred the carrot while I wait on this to cook.
When the meat is no longer pink, add the minced garlic and ginger, and stir until fragrant, about 1 minute more.
Step 2:
Add the shredded carrot and a tablespoon of tamari, then stir well. Then add the spaghetti squash strands, a quarter teaspoon of ground black pepper, and the other two tablespoons of tamari. Use a fork to break up the strands, then cover the pan with a lid.
Let the veggies cook covered for 5 minutes.
Step 3:
When the timer goes off, remove the lid and stir again. Taste the stir fry and season to taste, adding another half teaspoon of salt, if needed, and a teaspoon of toasted sesame oil. Stir in the green onions, then serve warm.
This stir fry is delicious as-is, or you can serve it over cooked rice. Garnish with freshly chopped cilantro and lime wedges, if desired. I think a squeeze of fresh lime brightens up the flavor when you serve it.
Storage Tips
Leftover stir fry can be stored in an airtight container in the fridge for up to 3 days. Reheat it in the skillet over medium high heat for 5 minutes when you want to serve it warm again.
- 1 pound ground chicken
- fine sea salt and black pepper , to taste
- 2 cloves garlic , minced
- 1 inch fresh ginger , minced
- 1 large carrot , shredded
- 3 tablespoons tamari (gluten-free soy sauce)
- 4 cups cooked spaghetti squash (from a 3-pound squash)
- 3 green onions , chopped (white and green parts)
- 1 teaspoon toasted sesame oil
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Preheat a large skillet with a lid over medium-high heat for 2 minutes. Once the surface is hot, add the ground chicken and season with ½ teaspoon fine sea salt. Use a spatula to break up the meat into small pieces, stirring often. Cook until you no longer see any pink, about 6 to 8 minutes.
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When the meat is done cooking, add the garlic and ginger and stir until fragrant, about one more minute. Then add the carrots and a tablespoon of tamari and stir again.
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Add the cooked spaghetti squash strands and the remaining two tablespoons of tamari. Use a fork to break up the strands, and stir well so everything gets coated evenly. Cover the pan with a lid and let the veggies cook covered for 5 minutes.
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Remove the lid and stir well. Carefully taste the stir fry, then adjust the seasoning as needed. I usually add another ½ teaspoon of fine sea salt and a ¼ teaspoon of ground black pepper. Then stir in a teaspoon of toasted sesame oil, if desred.
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Serve warm right away and garnish with fresh cilantro and lime wedges, if you like. (I love both of these toppings, but when I don’t have them, it’s still delicious.) Serve with cooked rice for a more substantial meal, if desired. Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Make it Vegetarian: Omit the chicken and, as a first step, saute a 14-ounce package of firm tofu, crumbled, in the skillet. Season with a half teaspoon each of garlic powder and salt, then continue with the recipe as directed.
Update Note: This recipe was updated in 2025 to be more of a complete meal with ground chicken, rather than just a veggie side dish. If you prefer the original recipe, it calls for sauteeing a chopped red onion and 2 celery ribs in olive oil first, then adding the garlic, ginger, squash, and tamari.
Calories: 287kcal | Carbohydrates: 12g | Protein: 29g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 130mg | Sodium: 1132mg | Potassium: 1058mg | Fiber: 3g | Sugar: 4g | Vitamin A: 4244IU | Vitamin C: 6mg | Calcium: 55mg | Iron: 2mg
More Recipes to Try
If you try this recipe, please leave a comment and star rating below to let me know how you like it.
