Spaghetti Squash Chow Mein is a healthy, lighter, and low-carb version of everyone’s favorite take out food.

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To be honest… I was very skeptical about using spaghetti squash as an alternative to pasta, but it works really well in this recipe. Spaghetti Squash Chow Mein is a much healthier alternative to the typical Chinese chow mien and it doesn’t really change the flavor too much. I’ve found that other vegetable noodles become very ‘mushy’, BUT NOT THESE! These “noodles” hold their shape, texture, and take on any flavor. Even picky eaters who don’t like vegetables, will like this recipe. My brother’s are pretty picky when it comes to eating fruits and vegetables, so I try to sneak them in whenever I’m making dinner for the fam. Healthy Spaghetti Squash Chow Mein

Aside from being low-carb, this Healthy Spaghetti Squash Chow Mein has a few mix-ins that aren’t traditionally found in your typical chow mien. I like to add diced egg tortillas, ham, mung bean sprouts, and green onions. Instead of making a dressing with ginger, sugar, and oyster sauce, I like to use sesame oil and tamari (or soy sauce).  But feel free to add thinly sliced cabbage, julienned carrots and celery, if you’re looking for something more traditional.

Healthy Spaghetti Squash Chow Mein

This recipe is so easy and comes together in no time at all, especially if  you roast the spaghetti squash a day or two ahead which makes putting this dish together a breeze! This recipe is also a great option for meal prepping for the week. If I plan on using this in a meal prep, I’ll use it as a side to chicken/steak  with some kind of green vegetable. This recipe uses larger quantities which makes it perfect for A.) meal prep and B.) feeding a my family of 6.

Healthy Spaghetti Squash Chow Mein


5 from 1 vote

Healthy Spaghetti Squash Chow Mein

Calories 264 kcal


  • 6 eggs
  • 16 oz mung bean sprouts
  • 3 bunches green onion (about 15)
  • 10 oz thinly sliced cooked ham diced
  • 4 tbsp sesame oil
  • 1/4 cup tamari or soy sauce
  • 2 tbsp coconut oil

Spaghetti Squash

  • 5 cups spaghetti squash roasted
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tbsp olive oil


Roasting Spaghetti Squash

  1. Preheat oven to 375F and prep baking sheet with parchment paper. 

  2. Cut the squash lengthwise down the middle and scrape out the seeds. Season with salt and pepper taste, and lightly drizzle with olive oil.

  3. Lay the squash cut side down, onto the prepared backing sheet and roast until tender. This will take approximately 35-40 mins.

  4. Remove from oven and let it rest until cool enough to handle. Using a fork, scrape the flesh to create spaghetti strands. If preparing ahead of time, store spaghetti strands in an air tight container and use within 3-4 days. 

Egg Tortillas

  1. In a small bowl, lightly beat eggs with salt and pepper. Lightly spray a small non-stick skillet with cooking spray.  Over medium-low heat, add about 1/3 cup of egg mixture. Allow the mixture to cover the base of the pan and cook for about 1-2 minutes. Using a spatula flip tortilla over and cook for an additional minute. Transfer to cutting board and repeat until there is no more egg mixture. 

  2. Chop tortillas into 1/2 inch squares and set aside. 

Chow Mein

  1. Heat 2 tbsp of coconut oil in a large skillet over medium high heat. Add half of the green onions and all of the bean sprouts. Cook, stirring often, until tender. About 5 minutes. Stir in diced ham and egg tortillas until heated through, about 2 minutes. 

  2. Stir in spaghetti squash. Mix until well combined, about 2 minutes. Fold in the remaining green onions and season by adding sesame oil and tamari to taste.  Its okay to use a little more, or a little less!

  3. Serve warm. 

Recipe Notes

Calories: 264   Carbs 16g   Fat 16g   Protein 18g