Spaghetti Squash Pad Thai

April 26, 2026
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If you’re craving the bold, comforting flavors of takeout but want something a little lighter and fresh, this dish is for you. This Thai-inspired spaghetti squash brings all the sweet, savory, tangy, and nutty elements you love. The tender squash spaghetti soak up the rich, zesty sauce while crisp vegetables and your choice of protein add texture and balance. It’s a cozy yet refreshing twist that feels both satisfying and just a little bit elevated. Perfect for a weeknight dinner or meal prep, it’s a simple way to switch things up while still enjoying familiar flavors.

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Spaghetti Squash Pad Thai

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  • Author: Bronwyn Mulligan
  • Yield: 2-3 Servings 1x
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Description

This Thai-inspired spaghetti squash dish offers a lighter, nutrient-dense twist on a classic favorite. Spaghetti squash provides a lower-carbohydrate base while still delivering about 8 grams of fiber per serving to support digestion and fullness. Paired with lean protein and eggs, it supplies around 22 g of high-quality protein per serving to help maintain muscle and keep you satisfied. The addition of vegetables like carrots and bean sprouts boosts vitamins, minerals, and antioxidants, while the peanut-based sauce contributes healthy fats for flavor and satiety. Altogether, it’s a well-balanced meal that supports energy, nourishment, and a satisfying eating experience.

Lower-Carb Alternative: Spaghetti squash replaces noodles while still providing a satisfying texture
High Protein: Eggs, your choice of protein, nuts, and peanut butter support satiety and muscle health
Veggie-Packed: Carrots, bean sprouts, and squash add fiber, vitamins, and antioxidants
Balanced Flavor: Sweet, savory, tangy, and nutty elements create a classic Pad Thai taste

Ingredients

Units Scale

Squash:

  • 1 medium spaghetti squash
  • 1 tbsp olive oil
  • Salt & pepper

Protein & Veggies:

  • 2 eggs, lightly beaten
  • 1 cup cooked chicken, shrimp, or tofu
  • 1 cup bean sprouts
  • 1 carrot, shredded
  • 2 green onions, sliced
  • 2 cloves garlic, minced

Pad Thai Sauce:

  • 3 tbsp low-sodium soy sauce or tamari
  • 1 tbsp fish sauce (optional)
  • 1 tbsp peanut butter
  • 1 tbsp lime juice
  • 1–2 tsp brown sugar or honey
  • 1 tsp sesame oil
  • 1 tsp sriracha or chili paste (optional)

Garnish:

  • 1/4 cup chopped peanuts
  • 1/4 cup fresh cilantro, chopped
  • 1 lime, cut into wedges

Instructions

  • Roast the squash: Preheat oven to 400°F. Slice spaghetti squash in half lengthwise and remove seeds. Drizzle with olive oil, salt, and pepper. Place cut-side down on a baking sheet and roast for 30–40 minutes until tender.
  • Prepare the noodles: Let squash cool slightly, then use a fork to scrape out strands. Set aside.
  • Make the sauce: In a small bowl, whisk together soy sauce, fish sauce (if using), peanut butter, lime juice, sugar, sesame oil, and sriracha.
  • Heat a large skillet over medium heat. Add a little oil, then sauté garlic for 1 minute. Push to one side and scramble the eggs until cooked.
  • Combine everything: Add protein, carrot, and bean sprouts. Cook for 2–3 minutes. Add spaghetti squash and pour in sauce. Toss everything together and cook for another 2–3 minutes until heated through.
  • Finish & serve: Remove from heat and stir in green onions. Top with chopped peanuts, cilantro, and a squeeze of lime. Enjoy!

Notes

Pat squash dry: If your squash is watery, lightly pat the strands with a paper towel before adding to the pan

Use high heat briefly: Toss everything over medium-high heat at the end to help evaporate excess moisture

Add sauce gradually: Start with less sauce, then add more as needed to avoid sogginess

Prep ahead: Roast the squash in advance to make this a quick weeknight meal

Customize protein: Works great with shrimp, chicken, tofu, or even scrambled eggs alone

Boost veggies: Try adding bell peppers, snap peas, or mushrooms for extra variety

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