If you’ve never had spaghetti squash before, I’m sure you’ve at least heard of it. With only 10 grams of carbohydrate per cup, it’s no wonder this winter squash has grown in popularity over the last few years as a low carbohydrate alternative for our favorite pasta dishes. Not only does it significantly reduce the amount of carbohydrate in a meal, it also adds at least one additional vegetable serving to the meal. As far as vitamin and mineral content goes, spaghetti squash is packed full of potassium, B vitamins, and the antioxidants vitamin A and vitamin C. Surprisingly, spaghetti squash contains omega-3 and omega-6 fatty acids, which are beneficial for heart health. Who knew this strange vegetable could pack so much nutrition!?

When thinking of ways to prepare spaghetti squash, most people go straight to making spaghetti. I personally love spaghetti made with spaghetti squash. I’ve also used it when making chicken spaghetti, as well as chow mein as you will see in today’s recipe. There are many creative recipes for this winter squash out there, but I am going to share with you one I tried out not so long ago.


Spaghetti Squash Chow Mein


  • 1 large spaghetti squash
  • 1/4 low sodium soy sauce
  • 3 cloves of garlic, minced
  • 1 Tbs sugar
  • 1 tsp ground ginger
  • 1/4 tsp pepper
  • 2 Tbs olive oil
  • 1 onion, diced
  • 2 stalks of celery, chopped
  • 1 14 oz bag of coleslaw mix
  • *NOTE: I used this as a side dish so I did not add meat to it, but feel free to incorporate a meat of your choice to make this the main course!


1. First we need to cook the spaghetti squash and there are two ways you can do this depending on the amount of time you have.

  • The first way is to cook the spaghetti squash in the oven. Preheat the oven to 400° Cut the spaghetti squash in half length wise and scoop out the seeds. Lay the squash skin side up in a 13″ x 9″ casserole dish and add ~1/2 inch of water to the bottom of the pan. Once the oven is preheated, bake the squash for 30-40 minutes until you can easily poke a knife into the squash. When the squash is done, take a fork and scrape the flesh so that it breaks into strings. Once all of the flesh is scooped out into a bowl, set aside.
  • The second way is for if you are in more of a time crunch. Take knife and poke several holes around the entire spaghetti squash and then place in microwave. I usually cook it in 5 minute increments and depending on the size of the squash this could take up to 10 minutes. Cook squash until you are able to easily poke a knife into the squash. Once it is complete, take a knife and cut the squash in half length wise, be careful with this step because the squash if VERY hot! When cut in half, scoop out the seeds and then take a fork and scrape out the flesh so that it breaks apart into strings and set aside.


2. In a small bowl, stir together the soy sauce, sugar, ginger, pepper, and set aside.

3. Pour olive oil in a large skillet and heat over medium high heat. Add onion, celery, garlic, and cook until tender. Once cooked, add coleslaw mix to the onion mixture and cook until tender.

4. Add spaghetti squash and sauce mixture (and meat if making into main dish) until well combined and enjoy!!