Spaghetti Squash Stir-Fry

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Chili garlic sauce and lime wedges beside a bowl of tofu and spaghetti squash stir-fry

If you’re looking for a new way to enjoy spaghetti squash, this is it! It’s a hearty, flavorful, plant-based stir-fry with spaghetti squash noodles, crispy baked tofu, and tons of colorful veggies. It requires just 10 simple ingredients and is perfect for fall and beyond. Let us show you how it’s done!

Spaghetti squash, red bell pepper, green onion, mushrooms, lime, ginger, garlic, cubed tofu, nut butter, coconut aminos, maple syrup, and toasted sesame oil

Origins of Stir-Fry

Stir-frying is a cooking method believed to have originated in China. Traditionally, stir-fries are cooked in a wok with a small amount of hot oil and continuously stirred. But since we don’t have a wok (and chances are you don’t either), we used a skillet for this recipe. You can take a deeper dive into the history of stir-frying here.

How to Make Spaghetti Squash Stir-Fry

This stir-fry starts with the protein (a.k.a. the most delicious and snack-able tofu you ever will try!). Cubed tofu is tossed in toasted sesame oil and coconut aminos (or tamari), then baked until golden brown and crispy!

Crispy baked tofu cubes on a baking sheet

The next best part of this recipe (or can we call it a tie?) is the sauce! Creamy peanut butter (or your favorite nut or seed butter) mixes with coconut aminos (or tamari), maple syrup, and lime juice for a savory-sweet sauce. Optional chili garlic sauce gives it a kick of heat.

Stirring a bowl of peanut butter, coconut aminos, maple syrup, lime juice, and chili garlic sauce

Next up we sauté the veggies and aromatics! We went with shiitake mushrooms, red bell pepper, garlic, ginger, and green onions. But when it comes to the veggies, this recipe is flexible — use what you have around. Other mushrooms, cabbage, or finely chopped broccoli or cauliflower would all be delicious options!

Adding sliced green onion into a skillet of sautéed veggies

The main veggie in this recipe is one of our fall favorites: spaghetti squash! This recipe works well with leftover squash, but if you don’t have any around, make it in the Instant Pot (for speedy preparation) or oven (for extra caramelization). And if you’re new to this veggie, keep reading for our Spaghetti Squash 101 tips!

Pan of sautéed veggies and baked tofu

When the veggies, tofu, sauce, and (pre-cooked) spaghetti squash are ready, the finish line is near! Mix it all together until warmed, and this stir-fry is ready to serve with your favorite toppings (lime wedges, extra green onions, cilantro, and chopped peanuts are our faves!).

Pouring peanut sauce over spaghetti squash, tofu, and veggies

Spaghetti Squash FAQs

So you’re new to spaghetti squash and not sure what to do with this giant, rock-hard vegetable people say is like spaghetti? We’ve got you! We’ve compiled the top questions from spaghetti squash newbies and our best answers to get you enjoying this nutrient-rich veggie in no time!

How to Cut Spaghetti Squash

Carefully halve the squash lengthwise using a sharp knife. The best way to do this is by inserting the very tip of a very sharp large knife into the side of the squash (lengthwise). Then push it all the way through to the other side and rock the knife back and forth to cut one half all the way through. Repeat on the other side.

How to Cook Spaghetti Squash

Our favorite way to cook a spaghetti squash is to cut it in half lengthwise, scoop out the seeds and stringy parts, then cook it in the oven (for best flavor) or Instant Pot (if in a hurry or using it in a flavor-packed recipe).

How Long Does Spaghetti Squash Last?

Stored in a cool dry place (such as a shady spot on the kitchen counter), spaghetti squash will last for at least a few weeks and up to a few months. Once cut or cooked, store it in a sealed container in the refrigerator where it will keep for closer to 3-4 days.

What Does Spaghetti Squash Taste Like?

Spaghetti squash has a mild, slightly sweet flavor, making it perfect for pairing with flavorful sauces like marinara, pesto, or the stir-fry sauce below!

Stirring a pan of spaghetti squash stir fry with bell peppers and mushrooms

We hope you LOVE this spaghetti squash stir-fry! It’s:

& Perfect for fall and winter!

It’s great for meal prep or as a weeknight-friendly entrée if using leftover squash or preparing the sauce in advance. The tofu is optional if enjoying as a side, or you can swap in your favorite protein if enjoying as a main.

More Spaghetti Squash Recipes

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo #minimalistbaker on Instagram. Cheers, friends!

Chopsticks holding a bite of spaghetti squash stir-fry

Spaghetti Squash Stir-Fry

An easy, colorful stir-fry with spaghetti squash noodles, flavorful tofu, and tons of fresh veggies! Just 10 ingredients required for this plant-based main or side!
Author Minimalist Baker
Chopsticks resting on a bowl of spaghetti squash stir fry
4.91 from 21 votes
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 3 (Servings)
Course Entrée, Side
Cuisine Chinese-Inspired, Gluten-Free, Grain-Free, Vegan
Freezer Friendly No
Does it keep? 2-3 Days


TOFU optional

  • 1 (14-ounce) block extra firm tofu
  • 1 Tbsp toasted sesame oil (or sub avocado oil)
  • 1 Tbsp coconut aminos (or tamari)


  • 3 cups cooked spaghetti squash* (~1 small (2 lb) or 1/2 large (5 lb))
  • 1 Tbsp toasted sesame oil (or sub avocado oil)
  • 3 cups sliced shiitake mushrooms (~8 ounces)
  • 1 medium red bell pepper, diced
  • 2 large cloves garlic, minced
  • 1 Tbsp freshly minced ginger
  • 4 stalks green onions, thinly sliced (optional)


FOR SERVING optional

  • Lime wedges
  • Thinly sliced green onion
  • Freshly chopped cilantro
  • Chopped peanuts


  • TOFU (optional): Preheat the oven to 400 degrees F (204 C) and line a baking sheet with parchment paper. Drain liquid from the tofu and wrap the block of tofu in a clean dish towel to dry it out a bit. Then cut into 1/2-inch cubes and place on the parchment-lined baking sheet. Add toasted sesame oil and coconut aminos and toss to coat. Spread into an even layer and bake for 25-30 minutes, flipping halfway through, or until golden brown with crispy edges. Set aside.
  • SPAGHETTI SQUASH: If you don’t already have leftover cooked spaghetti squash, prepare at this time in either the Instant Pot or oven. The Instant Pot is our preferred method when short on time and the oven is preferred for superior flavor. Shred with a fork and set aside.
  • SAUCE: Prepare sauce by adding all ingredients (peanut butter, coconut aminos or tamari, maple syrup, lime juice, and chili garlic sauce (optional)) to a small mixing bowl and whisking to combine. Taste and adjust flavor as needed, adding more chili garlic sauce for heat, lime juice for acidity, maple syrup for sweetness, peanut butter to thicken, or coconut aminos for saltiness and depth of flavor. Set aside.
  • STIR-FRY: Heat a large skillet over medium-high heat. Once hot, add sesame oil, mushrooms, and bell pepper. Cook, stirring occasionally, for 4-6 minutes or until tender. Reduce heat to medium if browning too quickly. Add garlic, ginger, and green onion (optional) and cook for 1 minute or until fragrant. Add tofu, 3 cups cooked spaghetti squash (adjust amount if altering number of servings), and sauce, and stir to coat evenly with sauce. Cook for 2 minutes or until warmed.
  • GARNISH: Optionally, garnish with lime wedges, sliced green onion, cilantro, and chopped peanuts. Add sriracha or chili garlic sauce for a little more heat.
  • Best when fresh. Leftovers will keep covered in the refrigerator for up to 2-3 days. Reheat in the microwave or in a skillet over medium heat until warmed. Not freezer friendly.



*Leftover spaghetti squash works well in this recipe. It does not need to be made the day of.
*Adapted from our 20-Minute Tofu Stir-Fry and Easy Vegan Fried Rice.
*Find more ideas on how to use leftover spaghetti squash here!
*Nutrition information is a rough estimate calculated without optional ingredients.

Nutrition (1 of 3 servings)

Serving: 1 serving Calories: 213 Carbohydrates: 27.4 g Protein: 5.6 g Fat: 11 g Saturated Fat: 2 g Polyunsaturated Fat: 3.6 g Monounsaturated Fat: 4.7 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 219 mg Potassium: 606 mg Fiber: 5.4 g Sugar: 14.5 g Vitamin A: 1415 IU Vitamin C: 58.8 mg Calcium: 53.3 mg Iron: 1.2 mg

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My Rating:

  1. Matt says

    Love this idea and your tofu marinade is the best! Whenever I have used spaghetti squash as part of a meal prep, it tends to make any dish I make fairly watery starting on day 2. I’ve tried to cook it separate from the sauce and then I mix it together before reheating to little luck. I use the scoop and roast method to cook it above. Do you any advice on how I can avoid the extra liquid once it turns into leftovers?

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Thank you for your kind words, Matt! A couple ideas: 1) try roasting the squash for longer to dry it out a bit, and 2) keep the squash separate when storing leftovers, then cook it in a skillet on the stovetop to remove some of the moisture before adding the remaining ingredients. Hope that helps!

  2. liz says

    this made the perfect amount of food for my partner and i (we both had a second serving hehe) – and we enjoyed it a lot. i followed another commenters suggestion for “crunch” and threw in some chopped walnuts as well which i think was a fun and tasty addition

  3. das says

    I’ve committed to clean eating for the month of January, and of course, I’ve turned to Minimalist Baker for inspiration and tasty recipes. This one does not disappoint! It is very delicious, and even my not-so-clean-eating husband loved it. I made the recipe exactly as written, and I opted to use the green onions and tofu. Just a few notes for consideration that I might change when I make again. First, I did use a tablespoon of maple syrup and given the natural sweetness of spaghetti squash, I will cut back to a half TBS, or maybe even none. Also, we tend to like sauce and upon making the sauce I thought that there was not quite enough. I added a little water (maybe 2 TBS) to stretch it out, but I wouldn’t do that again. I think it made the spaghetti squash a bit more mushy than it would have been otherwise. I will definitely make again. Thanks for the terrific recipes and techniques!

  4. Charlotte says

    I loved this recipe! I don’t have coconut amino, so I used a bit of soy sause, and I only had yellow pepper and white onion, and this still came out spectacular! I love recipes like this, that are easy, unique and healthy. My boyfriend added chicken to his and it didn’t take away from the flavor or textures! Crisping the tofu was a nice touch too!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Thanks so much for the lovely review, Charlotte. We are so glad you and your boyfriend enjoyed it! Next time, would you mind leaving a star rating with your review? It’s super helpful for us and other readers. Thanks so much! xo

  5. Lauren says

    I did it without tofu and only 4 ounces of shiitake mushrooms and it was still delicious. I love minimalist baker and am not a huge spaghetti squash fan but I will definitely make this one again!!

  6. Kim says

    Super delish and a great way to get more veggies in my kids’ tummies! We have allergies in the house so skipped the tofu and used almond butter instead of peanut. So good! Next time I’ll try adding broccoli, but it’s great as is for a not-too-heavy meal! Thanks for another dinner winner! :)

  7. Natalie says

    Love love love this recipe!! Using spaghetti squash in stir fry has been such a delicious and brilliant addition! Great way to add variety to how we use this squash.

  8. Lindsay says

    This turned out so good… we loved it! I added broccoli. Want to make it again but was wondering if I coul substitute noodles for the spaghetti squash and what kind? Thanks.

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      We’re so glad you enjoyed it, Lindsay! You can definitely use noodles. We’d suggest either maifun or Pad Thai-style brown or white rice noodles. Hope that helps!

  9. Stacie says

    Another win! I added broccoli rabe and extra mushrooms because I can’t have enough veggies! That peanut sayce is so so very good, as well. Fully expect to make this again – I made it as meal prep and so far, it’s held out exceedingly well. Thank you!

  10. Lona says

    I wowed myself with this one! Goodness. So delicious! I utilized all the mentioned ingredients except that I didn’t have ginger so I used ginger powder and added extra chili flakes. Thank you, Dana! I seldom cook dinner but my husband loved this one too. FLAVOR BOMB. ❤️

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Aw, yay! We’re so glad you both enjoyed the sitr-fry, Lona! Thank you for the lovely review! xo

  11. Heather says

    This has a great flavor. I’m usually not a big fan of squash, but this was very good. The whole family enjoyed it!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Amazing! We’re so glad the whole family enjoyed it! Thank you for the lovely review, Heather! xo

  12. Cyn says

    I made this tonight and it came out so great. Just the perfect combo of flavors and a great way to use spaghetti squash! I’ll definitely be making this again!

  13. Spencer says

    I loved this recipe, and so did my toddler. I used chunky PB, and a mushroom variety – other than that, recipe to the T! So delicious. Always a fan of your work.

  14. Make Kay says

    We made this using tempeh instead of tofu, and added more mushrooms of several different varieties (because yum!) which ended up thinning the sauce a bit (because the mushrooms sweated so much water during cooking), which we liked. This is a definite keeper!

  15. Jenny says

    This dish was a hit from ages 6 to 62! Spaghetti squash has never been a big hit here but in this recipe worked perfectly. Thank you!

  16. Wendy Jimmerson says

    Absolutely LOVED all the fresh flavors that jump out with each bite! I could not find spaghetti squash at the store so subbed in brown rice spaghetti and was also out of peanut butter so subbed in sunflower butter. Turned out great:) Thanks for another tasty, yet healthy, recipe!

  17. Samantha says

    Great recipe! Our method for perfect spaghetti squash is poking multiple holes in the flesh and microwaving for 4 minutes, then cutting the squash into rounds before baking at 400 for 35 minutes. The strands are perfectly al dente and never mushy or watery!
    Our rendition of this dish included bell pepper, green onions, 1 Thai chili, ginger, garlic and tofu. Fabulous flavor and can be so versatile to what’s in your pantry or fridge. Looking forward to making this many more times in the future!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Woohoo! Thanks as always for the lovely review and for sharing your modifications, Samantha. So glad you enjoyed the stir-fry!

  18. Anita Barnes says

    This dish is FANTASTIC!!! Everything was simple and so creative. The sauce-almost ate all of it on its’ own!

    I didn’t have any green onions and wanted to add something green to the dish. I added some pak choy from my garden for the last minute stir frying and OMG it was so good and looked so colourful. Thank you!

  19. Heather says

    Excellent, just excellent. I was looking for a new recipe for spaghetti squash and this popped into my email. Serendipity. I didn’t have the vegetables listed or the chili garlic sauce, so I used broccoli, cauliflower, carrots and baby portobella mushrooms along with the spaghetti squash, of course. For the chili garlic sauce I used a small amount of sriracha sauce instead in order to get the kick add a touch of heat. It worked perfectly. It was a tasty twist on the standard stir-fry and I would definitely make it again. Yum!

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Amazing! We’re so glad you enjoyed it, Heather! Thank you for the lovely review and sharing your modifications! xo

  20. Kat - the other 1 says

    I would suggest adding a tbls of rice vinegar & maybe a splash of lime to the tofu marinade, adds an extra “pop!” ;)

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      8 minutes for a halved, deseeded, small-medium sized squash. You can find our full recipe for Instant Pot spaghetti squash here.