This Spaghetti Squash Pad Thai delivers all the classic flavors of your favorite Thai dish tangy lime, savory fish sauce, and a touch of spice from sriracha without the heavy carbs. Instead of traditional rice noodles, spaghetti squash brings a light, fresh texture that soaks up the delicious sauce beautifully. The combination of tender chicken, crisp veggies, and fluffy eggs makes for a satisfying, protein-packed meal. Perfect for a cozy night in or meal prep for the week, this dish is quick to make and full of nourishing ingredients. Top it off with fresh cilantro, roasted peanuts, and a squeeze of lime for the ultimate flavor explosion. Whether you’re following a gluten-free, keto, or paleo lifestyle, this Spaghetti Squash Pad Thai is a must-try!
Full Recipe:
Ingredients:
- 1 medium spaghetti squash (yields about 5 cups cooked)
- 2 tablespoons avocado or vegetable oil
- 2 garlic cloves, minced
- 1 cup green onions, diced
- 1 red bell pepper, thinly sliced
- 4 eggs, whisked
- 1 pound chicken breast, sliced into strips
For the Sauce:
- 3 tablespoons fresh lime juice
- 2 tablespoons fish sauce
- 1 tablespoon soy sauce
- 1 tablespoon sriracha
- 1 tablespoon brown sugar (or keto-friendly substitute)
Toppings:
- Fresh cilantro, chopped
- Roasted peanuts, roughly chopped
- Lime wedges
- Green onions
Directions:
- Prepare the spaghetti squash: Preheat oven to 400°F (200°C). Slice the squash in half, place cut side down on a baking sheet, and bake for 30-40 minutes until fork-tender. Let cool, remove seeds, and scrape the flesh into “noodles.” Set aside on a paper towel-lined plate.
- Make the sauce: In a bowl, whisk together lime juice, fish sauce, soy sauce, sriracha, and brown sugar. Set aside.
- Cook the chicken: Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add chicken strips and cook for 4-5 minutes per side until no longer pink. Remove and set aside.
- Cook aromatics & eggs: Add remaining oil to the same pan. Sauté garlic, green onions, and bell pepper for 2-3 minutes until fragrant. Push the veggies to the side, pour in the whisked eggs, and scramble until fully cooked.
- Combine & serve: Add spaghetti squash, cooked chicken, and sauce to the pan. Stir well to coat everything evenly. Cook for another 2-3 minutes until heated through.
- Garnish & enjoy: Serve warm with fresh cilantro, chopped peanuts, and lime wedges.
Prep Time: 15 minutes | Cooking Time: 45 minutes | Total Time: 1 hour
Kcal: 245 kcal | Servings: 6 servings
Why Use Spaghetti Squash Instead of Noodles?
Spaghetti squash is a fantastic substitute for noodles due to its mild flavor and pasta-like texture. When cooked, the flesh of the squash separates into long, thin strands that closely resemble spaghetti, making it an ideal low-carb replacement. Unlike traditional rice noodles, which can be high in refined carbohydrates, spaghetti squash is naturally low in calories and high in fiber, helping with digestion and keeping you full longer.
Additionally, spaghetti squash is rich in vitamins and minerals, including vitamin C, vitamin B6, and manganese. These nutrients play a vital role in supporting the immune system, boosting metabolism, and maintaining overall health. By using spaghetti squash in your Pad Thai, you’re not only making a healthier choice but also adding a delicious, slightly sweet depth of flavor to the dish.
The Flavor Profile of Spaghetti Squash Pad Thai
One of the best things about Pad Thai is the balance of flavors sweet, salty, tangy, and spicy all coming together in one dish. This healthier version delivers the same taste sensations, thanks to the carefully crafted sauce.
- Sweetness: Traditionally, Pad Thai includes palm sugar or brown sugar to add a subtle sweetness. In this recipe, a touch of brown sugar or a keto-friendly sweetener provides the perfect balance.
- Saltiness: Fish sauce and soy sauce add an umami depth, giving the dish a rich, savory taste.
- Tanginess: Fresh lime juice is a key ingredient that brightens up the dish and complements the other flavors beautifully.
- Spice: A dash of sriracha or chili flakes provides a gentle heat, but you can adjust the spice level to your preference.
The combination of these flavors ensures that every bite is as satisfying as the traditional dish, but with a lighter, more refreshing feel.
Health Benefits of Spaghetti Squash Pad Thai
Aside from being a delicious and satisfying meal, Spaghetti Squash Pad Thai offers numerous health benefits:
-
Lower in Carbs and Calories
Traditional Pad Thai can contain over 70 grams of carbohydrates per serving, mainly due to the rice noodles. By using spaghetti squash, you reduce the carb count significantly, making this dish an excellent choice for low-carb and keto diets. -
High in Fiber
Spaghetti squash is rich in fiber, which aids digestion, promotes gut health, and helps maintain a feeling of fullness for longer periods. -
Packed with Protein
With chicken and eggs as primary ingredients, this dish provides a good amount of protein, which is essential for muscle repair, energy levels, and overall body function. -
Rich in Vitamins and Minerals
This dish is loaded with vitamins and minerals from its fresh ingredients. Cilantro, green onions, and red bell peppers add antioxidants, while lime juice provides a boost of vitamin C for immune support. -
Naturally Gluten-Free and Dairy-Free
Unlike some variations of Pad Thai that use wheat-based noodles or dairy-based sauces, this version remains entirely gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.
Customization and Variations
One of the best aspects of this recipe is its flexibility. You can easily customize it to suit your dietary preferences or use ingredients you already have on hand.
Protein Options
- Chicken: The classic choice for Pad Thai, offering a lean source of protein.
- Shrimp: A delicious alternative that adds a slightly sweet and briny flavor.
- Tofu: Perfect for a vegetarian or vegan version firm tofu absorbs the sauce beautifully.
- Beef or Pork: Thinly sliced beef or pork strips can add a heartier texture.
Vegetable Additions
- Carrots: Shredded or julienned carrots add a touch of sweetness and color.
- Cabbage: Adds crunch and enhances the texture.
- Bean Sprouts: Traditional in Pad Thai, they provide a refreshing, crispy contrast.
- Zucchini or Bell Peppers: Extra veggies increase the nutritional value and add more texture.
Adjusting the Sauce
- If you prefer a sweeter taste, add a little more brown sugar or honey.
- For a spicier kick, increase the sriracha or add red pepper flakes.
- To make it more tangy, add an extra squeeze of lime juice.
- For a richer, nutty flavor, stir in a tablespoon of peanut butter.
How to Serve and Store Spaghetti Squash Pad Thai
This dish is best served fresh, garnished with freshly chopped cilantro, green onions, roasted peanuts, and an extra squeeze of lime. However, if you have leftovers, you can store them properly for later enjoyment.
Storing Leftovers
- Store the cooked Spaghetti Squash Pad Thai in an airtight container in the refrigerator for up to 3 days.
- Reheat gently in a skillet over medium heat with a small splash of water or oil to prevent dryness.
- Avoid microwaving for too long, as it can cause the eggs to become rubbery.
Meal Prep Tips
If you want to make this dish ahead of time, consider these meal prep ideas:
- Roast and shred the spaghetti squash in advance, then store it in an airtight container in the fridge.
- Prepare the sauce ahead of time and keep it in a jar for quick use.
- Cook the chicken separately and add it when reheating to maintain its texture.
By preparing components in advance, you can whip up this flavorful meal in under 10 minutes on busy weeknights.
Conclusion:
Spaghetti Squash Pad Thai is proof that you don’t have to sacrifice flavor to eat healthily. This dish captures the essence of traditional Pad Thai while offering a nutritious, low-carb alternative that fits into various diets, including gluten-free, keto, and paleo lifestyles.
With its rich blend of sweet, salty, tangy, and spicy flavors, this dish delivers the same satisfaction as the original, without the heaviness of rice noodles. Whether you’re looking for a guilt-free way to enjoy your favorite Thai dish, a nutritious weeknight meal, or a fun way to experiment with spaghetti squash, this recipe is a must-try.