Squash that looks like spaghetti?

spaghetti squash stir-fry

The first time I cooked a spaghetti squash I was amazed at how the pale-yellow flesh came off in thin strands, just like its name says! This particular type of squash is a healthy substitute for pasta, especially for those who are looking for gluten-free options.

Spaghetti Squash Stir-fry

1 tablespoon extra-virgin olive oil
1 cup chopped onion
1 clove garlic, minced
2 cups cooked broccoli, cut into 1-inch florets
2 cups cooked spaghetti squash, cut into 2-inch pieces
1 1/2 cups cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/4 cup Bragg’s Liquid Aminos* or soy sauce
1 teaspoon dried basil
1/2 tablespoon tahini
1 teaspoon dried basil
2 tablespoon chopped walnuts or cashews

Heat olive oil in large skillet over medium heat. Add onions, and cook until soft and translucent. Stir in garlic, broccoli, spaghetti squash, rice, beans, Bragg’s Liquid Aminos, basil, and tahini. Cook 5 minutes or until heated through, stirring frequently. Mix in walnuts just before serving.

Yield: 4 servings (serving size: 1 cup)

Recipe Notes

  • Substitute chopped zucchini for the spaghetti squash.
  • Other vegetable ideas are green beans, mushrooms, or sweet peas.
  • To bake a spaghetti squash, preheat oven to 375 degrees. With a fork, prick squash all over and place directly on rack in middle of oven. Cook 1 hour. Remove from oven, and let squash cool 10-15 minutes before cutting in half and removing seeds. Pull a fork lengthwise through the flesh to separate into long strands.
  • Bragg’s Liquid Aminos  is an alternative to soy sauce that has no added salt or preservatives. Bragg Liquid Aminos is a Certified non-GMO (not genetically modified) liquid protein concentrate, derived from healthy soybeans, that contains 16 essential and non-essential amino acids.


  1. So I had never made spaghetti squash, but I used your recipes here as a guideline, and made a sort of spaghetti squash stirfry for my Life Group last night. People said they liked it! Success! Thanks for the recipe.

  2. My family and I had this for dinner yesterday it was an absolute hit the flavor and everything coming together was so wonderful……… I followed the exact recipe.

  3. Wild rice is permitted on the fast?

  4. If you substitute chopped zucchini for the spaghetti squash do you cook it first like you would the spaghetti squash or do you just add it in raw with everything else?

  5. Yum! I cooked my spaghetti squash in the microwave to save time and to avoid heating up my kitchen in the summer. Excellent flavor. I wasn’t sure about the basil with tahini and soy, but it worked. Great flavor combinations.