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overhead view of spaghetti squash fried rice after it's been served in the squash shell

Spaghetti Squash Fried "Rice" (Keto, Paleo, Whole30, GF, AIP, Low Carb, GAPS)

Spaghetti Squash Fried Rice is a favorite-flavored Asian dinner everyone will love! This meal is Keto, Paleo, Whole30, Gluten-free, Low Carb and GAPS-friendly, with an easy AIP variation.
Course DInner
Cuisine American, Asian, Chinese
Keyword aip, fried rice, gaps diet, gluten-free, keto, low carb, paleo, spaghetti squash, whole30
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 servings
Calories 320kcal
Author Megan
Cost $7


  • large frying pan


  • 1 medium size spaghetti squash (will yield about 6 cups spaghetti squash) already baked, see Recipe Notes below for How-to
  • 1-1/2 cups pork sausage , sautéed/fried up quickly in a frying pan with a few pinches of sea salt, OR diced ham (If starting with uncooked ham hock, simply cook it in your slow cooker or pressure cooker [I pop mine in with my short-cook bone broth ~ effortless!])
  • 1 bunch green onions' greens sliced; you can use whole green onions if not low carb/keto
  • 2 eggs : scramble them ahead of time, with a little sea salt, in sesame oil, breaking them into small pieces as they cook (set aside) (AIP variation: omit eggs.)
  • 1/4 cup sesame oil — toasted (AIP variation: Use avocado oil.)
  • 2 Tablespoons coconut amino acids with more available at the table as a garnish if desired
  • 1 Tablespoon freshly grated ginger root
  • 1 large clove garlic crushed or minced
  • 3/4 teaspoon sea salt


  • Take one half of the winter squash and, using a large spoon, scoop out the entire contents in one section. Place it flat side down on a cutting board and make slices down, perpendicular to the rainbow-like arch of the squash's "noodles". Cut the strands close together so you "rice" the squash, having lots of short pieces. Continue until the entire squash half is "riced." Repeat with the second half of the squash.
    riced spaghetti squash on cutting board
  • Heat 2 Tablespoons sesame oil in large skillet. Add the pork, green onions and ginger and sauté over medium-high heat for 2 minutes. Top with spaghetti squash, sea salt (sprinkle it evenly over the squash) and garlic (evenly distribute). Reduce heat to medium. Fry the squash without stirring for 5 minutes.
  • Add remaining oil near the center of the pan and flip sections of the squash, using an offset metal spatula. Fry again for 5 minutes.
  • Flip the squash again, if needed, to evenly brown (some pans will allow the squash to actually brown more than others). Optionally, reduce the heat and repeat one final time, until all squash is golden, the pork is browned and the dish is fragrant. Fold in scrambled egg that was set aside. Turn off heat.
  • Garnish with coconut amino acids, sprinkling and stirring slightly. Serve. Optional: garnish with green onions and chili sauce (not for AIP).
    spaghetti squash fried rice after it's been served in the squash shell


How to Bake Spaghetti Squash AHEAD OF TIME for Fried Rice

Preheat the oven to 375 degrees Fahrenheit.
Cut the squash in half. De-seed the halves, rubbing the inside with animal fat, olive oil or ghee. Bake the halves face down on a greased cookie sheet until the squash is still al dente, not too soft, and until the strands shred easily and the edges are tinged with brown, about 40 minutes, depending on its size.
*If you have trouble cutting the whole squash in half* bake it whole for the first 20 to 25 minutes. Then, using hot pads or an oven mitt, remove it from the oven; cut in half and proceed with baking instructions as described — scooping out seeds, rubbing inside with fat and then baking for the additional time needed with the halves face down on a cookie sheet. The initial baking of it whole will make it very easy to cut in half.
*If you're in a hurry and don't want to mess with cutting the squash at all, just bake it whole for 1 hour.

Recommended tools

I like this offset spatula for flipping the Spaghetti Squash Fried Rice.
Here's a large cast iron skillet that works well for this and many recipes.


Serving: 1serving | Calories: 320kcal | Carbohydrates: 11g | Protein: 9g | Fat: 25g | Saturated Fat: 6g | Cholesterol: 103mg | Sodium: 697mg | Potassium: 381mg | Fiber: 4g | Sugar: 7g | Vitamin A: 490IU | Vitamin C: 6mg | Calcium: 75mg | Iron: 2mg