Let’s talk about Spaghetti Squash Pad Thai—the dish that checks all the boxes: comforting, colorful, and secretly healthy. If you’re anything like me, you crave that sweet-tangy-savory Pad Thai flavor but don’t always want the heavy noodles afterward. Enter spaghetti squash, my trusty kitchen sidekick. It pulls off a convincing noodle impersonation while keeping things light and veggie-forward.
When my kids first saw me scraping out the squash “noodles,” they were convinced I was performing some kind of kitchen magic trick. Honestly? They’re not wrong.
This recipe has become my weeknight go-to when I want something fast, flavorful, and family-friendly (with just enough spice for the grown-ups).
Table of Contents
Why You’ll Love This Spaghetti Squash Pad Thai
- Healthier takeout fix – all the flavor, fewer carbs.
- Flexible – add shrimp, chicken, or tofu if you want more protein.
- Weeknight-friendly – the hardest part is roasting the squash, and the oven does most of that work.
- Budget-smart – you’re turning one simple squash into a meal that feels restaurant-worthy.
If you liked my Chinese Ground Beef and Cabbage Stir Fry, this one has that same quick-cook, big-flavor vibe.
What Does Spaghetti Squash Pad Thai Taste Like?
Imagine the classic Pad Thai you know—nutty, tangy, a little sweet, with that punch of lime and crunch of peanuts. Now picture it on a lighter stage, where the spaghetti squash absorbs all that saucy goodness without being heavy. It’s fresh, slightly sweet from the veggies, and downright irresistible when you squeeze that lime wedge over the top.
Ingredients You’ll Need for Spaghetti Squash Pad Thai
One of the best parts about making Spaghetti Squash Pad Thai at home is how simple the ingredient list really is. You don’t need anything fancy—just a handful of everyday pantry staples, a few fresh vegetables, and, of course, the star of the show: spaghetti squash. Once you’ve gathered everything, you’ll see how easily this recipe comes together into a healthier, veggie-forward twist on classic Pad Thai.
Here’s what you’ll need:
For the Spaghetti Squash Base
- 1 medium spaghetti squash (2.5–3 lbs) – This is the noodle stand-in, and once roasted, it transforms into tender, golden strands that soak up all that tangy Pad Thai sauce.
- 1 tablespoon olive oil – Helps roast the squash evenly while keeping it tender and caramelized.
- Salt and black pepper – Just enough to season the squash before roasting.
For the Pad Thai Sauce
This is where the magic happens—the sauce ties everything together with that signature balance of salty, nutty, tangy, and sweet.
- 3 tablespoons tamari or low-sodium soy sauce – Tamari keeps it gluten-free, but you can swap in soy sauce if that’s what you have on hand. Coconut aminos also work if you’re soy-free.
- 2 tablespoons peanut butter – The nutty base of the sauce. If you want something different, almond butter or even sunflower seed butter can be used.
- 1 tablespoon rice vinegar – Adds brightness and a subtle tang.
- 1 tablespoon fresh lime juice – Fresh is best here for that zesty kick.
- 1 tablespoon maple syrup or brown sugar – A touch of sweetness balances out the tangy and salty flavors.
- 1 teaspoon sriracha or chili paste (optional) – Perfect if you like a little heat in your Pad Thai.
- 2 tablespoons water – Helps thin out the sauce so it clings to the squash “noodles.”
For the Stir-Fry
This is where we add color, crunch, and a little protein if you like.
- 2 tablespoons sesame oil (or vegetable oil) – Adds a rich, nutty flavor and is perfect for stir-frying.
- 2 garlic cloves, minced – Garlic adds that irresistible aroma to the dish.
- 1 small red bell pepper, thinly sliced – Sweet and colorful.
- 1 cup shredded carrots – Adds natural sweetness and crunch.
- 1 cup bean sprouts – Classic Pad Thai texture.
- 2 eggs, lightly beaten (optional) – If you want extra protein, this gives you that authentic Pad Thai vibe.
- ½ cup roasted peanuts, chopped – Crunchy, salty, and the finishing touch.
- 3 green onions, sliced – Fresh and sharp, they balance the richness of the sauce.
Garnishes (Optional, but Highly Recommended!)
- Lime wedges for squeezing at the table
- Fresh cilantro, chopped
- Crushed peanuts for extra crunch
- Red pepper flakes or chili oil for spice lovers
Just like my Bang Bang Salmon Bites Bowls, this recipe uses simple ingredients but layers them in a way that feels restaurant-worthy at home.
The beauty of Spaghetti Squash Pad Thai is that you can also customize it. Add shrimp, grilled chicken, or crispy tofu if you’re craving more protein. Or toss in extra veggies—like snap peas, zucchini ribbons, or spinach—for a rainbow of textures and flavors.
How to Make Spaghetti Squash Pad Thai (Step by Step)
If you’ve never cooked with spaghetti squash before, don’t worry—I’ll walk you through every step. It may look like a plain winter squash sitting on your counter, but once it’s roasted and scraped into noodle-like strands, it becomes the perfect base for this light and flavorful Pad Thai.
Here’s exactly how to make Spaghetti Squash Pad Thai at home:
Step 1: Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C). Slice the squash in half lengthwise (carefully—it can be a little tough to cut through), and scoop out the seeds with a spoon. Drizzle the inside with olive oil, sprinkle with salt and pepper, and place the halves cut-side down on a baking sheet lined with parchment paper.
Roast for about 35–40 minutes, or until the flesh is tender and shreds easily with a fork. The roasting time will vary a bit depending on the size of your squash. Once it’s cool enough to handle, use a fork to scrape out the flesh into long, golden strands. Set aside.
Tip: If you love cozy oven meals, you might also enjoy my Hobo Casserole with Ground Beef—another hearty dish that makes weeknights easier.
Step 2: Make the Pad Thai Sauce
While the squash roasts, whisk together the sauce in a small bowl. Combine tamari (or soy sauce), peanut butter, rice vinegar, fresh lime juice, maple syrup (or brown sugar), and a spoonful of sriracha or chili paste if you like spice. Add a couple tablespoons of water to loosen the sauce into a pourable consistency.
Taste and adjust the balance to your preference—more lime for tang, more maple for sweetness, or extra sriracha if you like heat. This sauce is what gives Spaghetti Squash Pad Thai that classic sweet-tangy-nutty flavor.
Step 3: Cook the Stir-Fry Veggies
Heat sesame oil in a large skillet or wok over medium heat. Add minced garlic and cook for about 30 seconds, just until fragrant (don’t let it burn). Toss in the bell pepper, shredded carrots, and bean sprouts, and sauté for about 3–4 minutes until just tender but still crisp.
Step 4: Add the Eggs (Optional)
If you’re including eggs, push the vegetables to one side of the pan. Pour in the beaten eggs and scramble until fully cooked. Then mix them back in with the veggies. This step gives you that authentic Pad Thai texture and adds a little protein.
Step 5: Combine Everything
Now comes the fun part. Add the spaghetti squash strands to the skillet with your sautéed veggies. Pour the Pad Thai sauce over the top and toss everything together with tongs or a large spoon. Keep stirring for a few minutes until the squash absorbs the sauce and everything is evenly coated.
Step 6: Garnish and Serve
Divide your Spaghetti Squash Pad Thai into bowls and top with chopped peanuts, sliced green onions, and fresh cilantro. Don’t skip the lime wedges—a good squeeze over the top brightens every bite. If you like spice, add a sprinkle of red pepper flakes or a drizzle of chili oil.
And there you have it—a lighter, fresher, and just-as-satisfying version of Pad Thai, right from your own kitchen.
Tips and Tricks for Perfect Spaghetti Squash Pad Thai
- Roast your squash cut-side down so it steams and softens evenly.
- If your sauce feels too thick, just splash in more water until silky.
- Want more crunch? Toss in snap peas or broccoli florets.
- Cooking for spice-sensitive kids? Keep the sriracha on the side.
- Leftovers? Add a fried egg on top the next day—you’ll thank me later.
Storage
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet with a splash of water to loosen the sauce. This dish doesn’t freeze well (the squash gets mushy), so enjoy it fresh if you can.
FAQs
Can I make Spaghetti Squash Pad Thai vegan?
Yes—skip the eggs and use maple syrup instead of honey.
Can I add protein?
Absolutely! Shrimp, chicken, or crispy tofu are all terrific here.
What can I use instead of peanut butter?
Almond butter, sunflower seed butter, or even tahini works nicely.
Conclusion
This Spaghetti Squash Pad Thai brings the comfort of takeout into your kitchen, but with a nourishing, veggie-forward twist. It’s colorful, flavorful, and customizable for whatever your weeknight looks like. Next time you’re craving Pad Thai, give this lighter version a whirl—you might just forget about those takeout menus for good.
Follow us on Pinterest for weekly slow cooker inspiration, or join the conversation over on our Facebook page where fellow food lovers share their favorite comfort meals.
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Spaghetti Squash Pad Thai – Healthy, Flavorful & Family-Friendly
- Total Time: 50 minutes
- Yield: 4 servings 1x
Description
Healthy Spaghetti Squash Pad Thai is a vibrant, lower-carb twist on the classic takeout favorite. Loaded with veggies, tossed in a tangy, nutty sauce, and topped with fresh garnishes, it’s a satisfying and customizable weeknight meal.
Ingredients
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)
- 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
Instructions
1. Preheat the oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds. Drizzle olive oil over each half, season with salt and pepper.
3. Place squash cut-side down on a baking sheet and roast for 35–40 minutes until tender.
4. Let cool slightly, then scrape the flesh into spaghetti-like strands and set aside.
5. In a small bowl, whisk together tamari, peanut butter, rice vinegar, lime juice, maple syrup, sriracha, and water to make the sauce. Adjust to taste.
6. Heat sesame oil in a large skillet or wok over medium heat. Add garlic and sauté until fragrant.
7. Add bell pepper, carrots, and bean sprouts. Cook for 3–4 minutes until just tender.
8. Push veggies to the side and scramble eggs in the empty space, then mix together.
9. Add spaghetti squash strands and pour in the sauce. Toss everything together to coat evenly.
10. Stir until heated through and well combined.
11. Plate the Pad Thai and top with chopped peanuts, sliced green onions, cilantro, and a squeeze of lime.
12. Add red pepper flakes or chili oil if desired. Serve immediately.
Notes
- To make it vegan, omit the eggs or use scrambled tofu instead.
- For a nut-free version, use sunflower seed butter or tahini and swap peanuts for toasted pumpkin seeds.
- Boost the veggie content by adding spinach, snap peas, or zucchini ribbons.
- Top with grilled shrimp, chicken, or crispy tofu for added protein.
- This dish is great for meal prep and reheats well the next day.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Roasting, Stir-Fry
- Cuisine: American, Asian-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 9
- Sodium: 550
- Fat: 24
- Saturated Fat: 4
- Unsaturated Fat: 18
- Trans Fat: 0
- Carbohydrates: 28
- Fiber: 6
- Protein: 10
- Cholesterol: 70
Keywords: spaghetti squash, pad thai, healthy, gluten-free, low carb, peanut sauce, vegetable stir-fry
