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Spaghetti Squash Pad Thai

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

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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Find it online: https://orozconutrition.com/spaghetti-squash-pad-thai/

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