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Spaghetti Squash and Shrimp Stir Fry with Vegetables

Spaghetti Squash and Shrimp Stir Fry with Vegetables is a savory meal that’s quick to the table, healthy, and so delish! If you’re looking to cut back on carbs, this spaghetti squash stir fry is a satisfying rice and noodle substitute.

A plate of sauteed shrimp and vegetables over spaghetti squash.

Happy Election Day, Everyone!

Regardless of your political leanings, I hope we can take a step back and be grateful for the opportunity to freely express our individual choices without retaliation or threat to life and limb. Our country has seen hard times, not for the first time, nor the last, but we always pull through. And we will again.

But, republican or democratic or libertarian or independent, the one thing we all can gather around with good cheer is the stove Food connects people in primal, essential ways that few other things can. So, if you can, break bread today with the people important to you — even if they voted for the other guy — and celebrate togetherness and our right to choose and be heard.

And now for the clunkiest of clunky segues: spaghetti squash!

Portrait of a spaghetti squash, before preparing shrimp and vegetables over spaghetti squash.

This year, I’ve completely embraced the spaghetti squash. I didn’t grow it at home — not enough room for the big viners, although I might try it next year in one of my tomato beds — but I made sure to purchase a good store of it before the farmers’ markets shuttered for the season.

I was on the “meh” fence about the squash until a friend of mine posted a preparation method for boiling it, instead of time-consuming roasting. It sounded impossibly easy but, she was so enthusiastic about the results that I had to try boiling spaghetti squash for myself.

Verdict: it’s awesome. Easy enough that you can freeze an entire winter’s worth of squash in an hour (I spoon mine into one quart freezer bags, which can fit the spaghetti strands from about one half of an average squash.

If I’m cooking up a quick meal for just myself, I simply crack off what frozen squash I need from the bag and tuck the rest back in the freezer); speedy enough that you can make a healthy spaghetti squash stir fry lunch, even if you’re starting the squash from raw (although freezing squash is so easy, I definitely encourage that).

Like pasta, spaghetti squash has a bland flavor and al dente texture that takes to sauce like a fish to water. It’s also the perfect, sturdy base for a saute, like today’s spaghetti squash and shrimp stir fry with vegetables.

Shrimp and vegetables sauteing in a pan, to be served over spaghetti squash.

A super-simple, light and healthy seasoning of oil, miso, red curry paste, and soy sauce gives a sweet-spicy kick to the shrimp.

Use your favorite veggies for your spaghetti squash and shrimp stir fry: I still have bell peppers and scallions growing in my garden, so I used those, along with 2012’s leafy darling, kale. For a strictly vegetarian take, this combo also works really well with tofu cubes or “chickn” strips.

A plate of shrimp and vegetables over spaghetti squash, ready to serve.

Oh, and Vote!

Although my schedule today is such that I have to wait until the evening to vote, I’ve already heard many lovely stories of good cheer at the polls: happy people politely exercising their constitutional rights and duties as citizens to choose a leader of this amazing country. Yay!

Karen xo

Shrimp & Vegetable Saute over Spaghetti Squash Recipe |
Print Recipe
5 from 1 vote

Spaghetti Squash and Shrimp Stir Fry with Vegetables

Spaghetti squash is a delicious pasta substitute, especially when served with shrimp and sauteed vegetables.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course
Servings: 2 servings
Calories: 265kcal
Author: Karen Gibson


  • 1/2 tablespoon olive oil
  • 2 heaping cups prepared spaghetti squash threads , fresh or frozen (about 1/2 of a squash) (see notes)
  • 2 tablespoons olive oil
  • 1 teaspoon miso
  • 1/2 teaspoon red Thai curry paste
  • 1 teaspoon soy or Shoyu sauce
  • 1/2 red bell pepper , diced
  • 1 scallion , sliced
  • 3 large kale leaves , stems removed, torn into 1/2" bits
  • 1/2 pound shrimp , cooked or raw, deveined, tails removed (mostly thawed, if using frozen)
  • salt and freshly ground black pepper to taste


  • Saute the spaghetti squash: heat 1/2 tablespoon of olive oil in a large skillet over medium until shimmering. Add the spaghetti squash threads and saute until of the liquid has evaporated (this will take a few minutes if thawed). Remove from heat and transfer to a bowl; set aside.
  • Add 2 tablespoons olive oil to the large skillet and allow to warm until shimmering. Add the miso, curry paste and soy sauce, mixing well with the oil until the miso is blended in.
  • Add the peppers and scallions to the skillet and stir to coat with the miso-oil seasoning. When the peppers turn soft, add the kale leaves and shrimp, stirring frequently. Saute until the shrimp is cooked through, opaque, pink on the edges, and plump. Season with salt and pepper to suit.
  • To serve, divide the spaghetti squash evenly between two plates and top with the shrimp and veggie mixture.


Spaghetti squash is super easy to prepare – try this boiling method: Fill a large stock pot 2/3rds full with water and set to boil. Wash the squash and crack off the stem, if long. When the water is boiling, gently lower the squash into the pot (it will float). Adjust the heat to maintain a gentle boil, cover, and cook the squash for 20 minutes. Use a spatula or spoon to turn the squash several times so that all sides have a chance to cook in the water. When the tip of a sharp knife easily pierces the skin, carefully remove the squash from water and set aside to cool (I like to lift it out with two pairs of tongs, but you can also pour the whole thing out into a colander in the sink). When you can safely handle the squash, slice off the stem end and then cut the squash in half lengthwise. Scoop out the seeds and discard (or save for other purposes). Use a fork to scrape along the flesh of the squash – it will come off in long strands, just like spaghetti. Use immediately, or freeze in a zip lock bag.


Calories: 265kcal
Nutritional information, if shown, is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.

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Recipe Rating


Sunday 1st of April 2018

Just wanted to pop in to say that I've been cooking this all winter long with extra spaghetti squash I bought at the farmer's market last fall, and, it's been awesome. I change up the veggies, and sometimes use tempeh, but, I love the sauce, and boiling the squash was a great tip!


Sunday 11th of November 2012

think that is the best article thet i have read


Wednesday 7th of November 2012

Oooh- spaghetti squash is a favorite of mine too, but I usually roast it while something else requires the oven and earmark it for a saucy dish later that week. Boiling... maybe. Excited to see everyone's blog posts who has commented- sounds like a good crowd ;-)

Sprigs of Rosemary

Wednesday 7th of November 2012

I just cooked a spaghetti squash in the microwave. Cut in half, ct side down. Pretty simple. I made patties out of the squash. Maybe I'll post about them. Didn't like my first photos. Hope I'll get inspired today.

Rocky Mountain Woman

Tuesday 6th of November 2012

I am so going to try the boiling method. I love spaghetti squash even just plain with butter, salt and pepper, but sometimes just don't have the time to bake it.

Always learn something new here!