If you love Thai food but are looking for a healthier, low-carb alternative to the classic Pad Thai, then Spaghetti Squash Pad Thai is the recipe you need in your life! This dish transforms the traditional noodle-packed favorite into a nutrient-dense, guilt-free meal without sacrificing the tangy, savory, slightly sweet flavors you crave. Whether you’re new to spaghetti squash or a long-time fan, this recipe will surprise you with just how satisfying and versatile it can be.
In this ultimate guide, we’ll walk through everything you need to know: ingredients, step-by-step instructions, customization options, nutrition tips, and FAQs—all designed to help you master this delicious dish at home. Plus, we’ll give you expert advice on making it perfect every time.
Why Spaghetti Squash Pad Thai Should Be On Your Table
- Low-Carb & Gluten-Free: Skip the rice noodles and use spaghetti squash, making it lighter and suitable for gluten-free diets.
- Packed with Flavor: Thanks to a savory sauce made with tamari or soy sauce, nut butter, lime, garlic, and a touch of sweetness.
- Nutrient-Dense: Spaghetti squash offers vitamins A, C, and fiber, while veggies like carrots and bell peppers bring antioxidants.
- Easy to Customize: Add chicken, shrimp, or tofu to boost protein, or toss in extra veggies for more nutrition.
- Meal-Prep Friendly: Make it ahead and enjoy it throughout the week.
Ingredients You’ll Need
For the Squash Base:
- 1 medium spaghetti squash (about 2.5 to 3 lbs)
- 1 tablespoon olive oil
- Salt and pepper, to taste
For the Pad Thai Sauce:
- 3 tablespoons tamari or low-sodium soy sauce (or coconut aminos for soy-free)
- 2 tablespoons peanut butter (or almond butter for a twist)
- 1 tablespoon rice vinegar
- 1 tablespoon fresh lime juice
- 1 tablespoon maple syrup or brown sugar
- 1 teaspoon sriracha or chili paste (optional, for heat)
- 2 tablespoons water (to thin the sauce, as needed)
For the Stir-Fry:
- 2 tablespoons sesame oil (or vegetable oil)
- 2 garlic cloves, minced
- 1 small red bell pepper, thinly sliced
- 1 cup shredded carrots
- 1 cup bean sprouts
- 2 eggs, lightly beaten (optional)
- 1/2 cup roasted peanuts, chopped
- 3 green onions, sliced
Garnishes (Optional but Recommended!):
- Lime wedges
- Fresh cilantro, chopped
- Crushed peanuts
- Red pepper flakes or chili oil
Step-By-Step Cooking Guide
Step 1: Roast the Spaghetti Squash
- Preheat the oven to 400°F (200°C).
- Cut the squash in half lengthwise and scoop out the seeds.
- Drizzle olive oil over each half, season with salt and pepper.
- Place the squash cut-side down on a baking sheet.
- Roast for 35-40 minutes, until the flesh is tender and you can shred it easily with a fork.
- Let it cool slightly, then scrape the flesh into spaghetti-like strands. Set aside.
Step 2: Make the Sauce
- In a small bowl, whisk together tamari, peanut butter, rice vinegar, lime juice, maple syrup, sriracha, and water.
- Taste and adjust flavors: add more lime for tang, more sriracha for heat, or a touch more sweetener if you like it sweeter.
Step 3: Cook the Stir-Fry
- Heat sesame oil in a large skillet or wok over medium heat.
- Add minced garlic and sauté until fragrant (about 30-60 seconds).
- Toss in bell peppers, carrots, and bean sprouts. Cook for 3-4 minutes until just tender.
- Push veggies to one side and pour in beaten eggs. Scramble until fully cooked, then mix with the vegetables.
Step 4: Combine Everything
- Add the spaghetti squash strands into the skillet.
- Pour the prepared sauce over everything and toss well to coat.
- Stir until heated through and well mixed.
Step 5: Garnish and Serve
- Plate the Pad Thai and top with chopped peanuts, sliced green onions, fresh cilantro, and a squeeze of lime.
- Sprinkle with red pepper flakes if you like extra heat.
Serving Suggestions
- Sides: A light cucumber salad, Asian-style slaw, or fresh spring rolls with peanut dipping sauce.
- Drinks: Pair with iced green tea, a sparkling lime soda, or a chilled white wine.
- Protein Boost: Top with grilled shrimp, chicken breast, or crispy tofu.
Variations to Try
Add Protein:
- Chicken: Sauté diced chicken breast or thigh before adding the veggies.
- Shrimp: Quickly stir-fry peeled shrimp; they cook in just 2-3 minutes.
- Tofu: Pan-fry cubes of tofu until golden and toss them in.
Make it Vegan:
- Omit the eggs and use scrambled tofu.
- Use maple syrup or agave instead of honey.
Nut-Free Version:
- Use sunflower seed butter or tahini.
- Swap peanuts for toasted pumpkin seeds.
Boost the Veggies:
- Add zucchini ribbons, snap peas, or broccoli.
- Toss in spinach or kale at the end for extra greens.
Extra Heat:
- Add chili flakes, cayenne, or extra sriracha.
Pro Tips for Success
- Don’t Overcook Squash: You want it to hold its shape, not turn to mush.
- Prep Ahead: Roast the squash and mix the sauce earlier in the day.
- Balance the Sauce: Taste before adding; adjust saltiness, sweetness, or acidity.
- Use Fresh Ingredients: Fresh lime juice, crisp veggies, and quality tamari make a big difference.
Nutritional Benefits
- Lower in Calories & Carbs: Spaghetti squash is naturally lower in calories compared to noodles.
- Fiber-Rich: Helps with digestion and keeps you full.
- Healthy Fats: From the peanut butter and sesame oil.
- Vitamins & Antioxidants: Thanks to the rainbow of veggies.
- Protein-Packed: Especially when adding eggs, tofu, or chicken.
Why Make It at Home?
- Healthier Than Takeout: Control the amount of oil, sugar, and salt.
- Budget-Friendly: Fresh, whole ingredients cost less than restaurant meals.
- Customizable: Make it exactly how you like it.
- Meal-Prep Hero: Reheats beautifully for leftovers.
Frequently Asked Questions
Can I use pre-cooked spaghetti squash?
Yes! Just reheat it before adding it to the stir-fry.
How do I keep it from getting watery?
Salt the squash lightly before roasting to draw out moisture, and avoid overcooking.
Can I freeze Spaghetti Squash Pad Thai?
You can freeze the squash and sauce separately. Reheat and mix just before serving.
What proteins work best?
Chicken, shrimp, tofu, or even tempeh.
How do I reheat leftovers?
Warm gently in a skillet over low heat; avoid the microwave to maintain texture.
Can I swap out the squash?
Zucchini noodles or butternut squash ribbons make good alternatives, but spaghetti squash has the best noodle-like texture.
Is it kid-friendly?
Yes! You can reduce the spice and let kids add their own toppings.
How long does it last in the fridge?
Up to 4-5 days in an airtight container.
Can I make the sauce ahead?
Absolutely. Store in the fridge for up to a week.
What can I serve with it?
Try steamed edamame, miso soup, or a crisp cucumber salad.
Final Thoughts
Spaghetti Squash Pad Thai is not just a healthy alternative; it’s a flavor-packed, satisfying meal that will impress your family or guests. With its customizable ingredients, easy preparation, and delicious taste, it earns a regular spot in your recipe rotation. Whether you’re meal-prepping for the week or cooking a quick dinner after work, this dish delivers on every level.
So grab that spaghetti squash, whip up this incredible Pad Thai, and enjoy a dish that balances health and indulgence beautifully.
