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