How to Make Spaghetti Squash Pad Thai in 30 Minutes

Spaghetti Squash Pad Thai is a healthier twist on the classic Thai noodle dish, offering all the bold flavors of traditional Pad Thai while being low-carb, gluten-free, and nutrient-rich. Instead of using rice noodles, spaghetti squash serves as the perfect substitute, mimicking the texture of noodles while absorbing the rich, tangy, and umami flavors of Pad Thai sauce.

This dish is a great option for those on a paleo, keto, or Whole30 diet while still maintaining the authentic Thai flavors of tamarind, fish sauce, garlic, and lime. Whether you’re looking for a light and satisfying meal, a vegetarian alternative, or a meal-prep-friendly dish, this recipe is versatile and customizable to fit any dietary preference.

Choosing the Best Spaghetti Squash

Spaghetti squash is key to achieving the right noodle-like texture. Follow these tips to pick the perfect one:

• Look for a firm, heavy squash with smooth, bright yellow skin free of cracks or soft spots.
• Smaller to medium-sized squashes (2-3 lbs) tend to have a more tender texture compared to larger ones, which can be stringier.
• Check the stem—a dry, intact stem indicates a fresher squash.
• Avoid greenish or very pale squash, as they may be underripe and less flavorful.

Storage Tip:

• Store uncut spaghetti squash in a cool, dry place for up to 3 months.
• Once cut, wrap in plastic and refrigerate for 3-5 days.

Essential Ingredients for Authentic Pad Thai Flavor

To get the signature balance of sweet, salty, tangy, and umami flavors, here are the essential ingredients:

Key Sauce Ingredients:

Tamarind Paste – The heart of Pad Thai’s tangy flavor. You can substitute it with lime juice + rice vinegar if unavailable.
Fish Sauce – Adds deep umami and salty richness. For a vegetarian version, use soy sauce or coconut aminos.
Soy Sauce or Tamari – Provides an extra savory depth.
Palm Sugar or Brown Sugar – Balances the tangy and salty elements with a touch of sweetness.
Lime Juice – Brightens the dish with acidity.

Protein Options:

Chicken – A popular choice, often grilled or stir-fried.
Shrimp – Adds sweetness and cooks quickly.
Tofu – A great vegetarian or vegan protein option.
Eggs – Scrambled into the dish for extra creaminess.

Fresh Garnishes & Mix-Ins:

Garlic & Shallots – The aromatic base of the sauce.
Green Onions – Adds a fresh, mild bite.
Bean Sprouts – Brings crunch and freshness.
Crushed Peanuts – A must for extra texture and nutty richness.
Cilantro – Optional but adds brightness.
Red Chili Flakes or Sriracha – For those who like a little spice.

Preparing the Spaghetti Squash

To get the best “noodle” texture, follow these methods:

Oven Roasting (Best Flavor & Texture)

1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Drizzle with olive oil and sprinkle with salt & pepper.
4. Place cut-side down on a baking sheet and roast for 30-40 minutes until tender.
5. Let cool slightly, then use a fork to shred into “noodles”.

Microwave (Fastest Method)

1. Pierce the squash with a fork multiple times.
2. Microwave on high for 5-6 minutes per pound, flipping halfway through.
3. Let it cool before cutting in half and scraping out the strands.

Instant Pot (Quick & Easy)

1. Cut the squash in half and remove seeds.
2. Add 1 cup of water to the Instant Pot and place the squash halves on the trivet.
3. Set to high pressure for 7 minutes, then do a quick release.
4. Scrape out the spaghetti-like strands.

Pro Tip:

• Avoid overcooking as it can turn mushy—firm yet tender strands are ideal.
• If the squash seems watery, lightly sauté in a dry pan for a minute to remove excess moisture.

Making the Perfect Pad Thai Sauce

The sauce is what brings this dish together, coating the spaghetti squash with the signature sweet, salty, and tangy flavors.

Traditional Pad Thai Sauce:

3 tbsp tamarind paste (or lime juice + rice vinegar as a substitute)
3 tbsp fish sauce (or soy sauce for vegetarian)
1 tbsp soy sauce or tamari
2 tbsp palm sugar or brown sugar
½ tsp red chili flakes (optional for spice)
2 tbsp lime juice

How to Make the Sauce:

1. In a small saucepan over low heat, mix all the ingredients.
2. Stir continuously until the sugar dissolves completely.
3. Taste and adjust – more lime juice for tanginess, fish sauce for saltiness, or sugar for sweetness.

Vegan & Low-Sodium Alternatives:

• Replace fish sauce with coconut aminos or mushroom soy sauce.
• Use a sugar substitute like monk fruit for a lower-carb version.
• Reduce sodium by using low-sodium tamari and broth instead of full-salt soy sauce.

Step-by-Step Recipe & Variations

Now that we’ve covered the ingredients and preparation, let’s dive into making Spaghetti Squash Pad Thai. This section includes a classic recipe as well as several variations to suit different dietary preferences.

Classic Spaghetti Squash Pad Thai Recipe

Ingredients:

1 medium spaghetti squash, cooked and shredded into noodles
1 lb chicken breast or shrimp (or tofu for vegetarian)
2 tbsp olive oil or avocado oil
2 cloves garlic, minced
½ cup diced onion or shallots
2 eggs, lightly beaten
½ cup bean sprouts
¼ cup chopped green onions
¼ cup chopped peanuts
2 tbsp fresh cilantro, chopped
Lime wedges for serving

For the Pad Thai Sauce:

3 tbsp tamarind paste (or substitute lime juice + rice vinegar)
3 tbsp fish sauce (or soy sauce for vegetarian)
1 tbsp soy sauce or tamari
2 tbsp palm sugar or brown sugar
½ tsp red chili flakes (optional for spice)
2 tbsp lime juice

Instructions:

1. Prepare the spaghetti squash – Cook using your preferred method (roast, microwave, or Instant Pot) and use a fork to create noodle-like strands. Set aside.
2. Make the sauce – In a small saucepan over low heat, whisk together tamarind paste, fish sauce, soy sauce, sugar, chili flakes, and lime juice. Stir until well combined. Set aside.
3. Cook the protein – In a large skillet or wok, heat 1 tbsp oil over medium heat. Add the chicken, shrimp, or tofu and cook until fully cooked through. Remove from the pan and set aside.
4. Sauté aromatics – In the same pan, add another 1 tbsp oil and sauté garlic and onions for about 1 minute until fragrant.
5. Scramble the eggs – Push the onions to the side of the pan and pour in the beaten eggs. Scramble them until just set, then mix with the onions.
6. Add spaghetti squash & sauce – Toss in the spaghetti squash noodles and cooked protein, then pour the Pad Thai sauce over everything. Stir well to coat.
7. Mix in toppings – Add the bean sprouts, green onions, and peanuts. Stir and cook for another 2 minutes.
8. Serve & garnish – Remove from heat and top with fresh cilantro and lime wedges. Enjoy immediately!

Chicken Spaghetti Squash Pad Thai

For a protein-packed version, grilled or stir-fried chicken is a fantastic addition.

How to Adjust the Recipe:

• Use boneless, skinless chicken breasts or thighs – cut into bite-sized pieces.
• Marinate chicken in 1 tbsp soy sauce, ½ tsp garlic powder, and ½ tsp lime juice before cooking.
• Cook chicken first, then follow the same steps as the classic recipe, adding it back in after the eggs are scrambled.

Best Side Dish Pairings:

• Thai Cucumber Salad
• Roasted Vegetables

Shrimp Spaghetti Squash Pad Thai

For a lighter seafood version, shrimp pairs beautifully with the Pad Thai flavors.

How to Adjust the Recipe:

• Use 1 lb shrimp, peeled and deveined.
• Sauté shrimp in 1 tbsp oil over medium-high heat for 2-3 minutes per side until pink.
• Remove shrimp and continue with the classic recipe, adding shrimp back at the end.

Flavor Tip:

• Squeeze extra lime juice over the shrimp before serving for brightness.

Vegan & Vegetarian Spaghetti Squash Pad Thai

For a completely plant-based version, substitute animal proteins with tofu, tempeh, or chickpeas.

How to Adjust the Recipe:

• Use firm tofu, cut into cubes and pan-fried until crispy.
• Replace fish sauce with soy sauce or coconut aminos.
• Skip the eggs or use a vegan egg substitute like JUST Egg.
• Add extra vegetables such as bell peppers, mushrooms, or shredded carrots.

Best Plant-Based Proteins for This Dish:
Crispy Tofu – Pan-fried with garlic and soy sauce.
Chickpeas – Tossed with sesame oil for crunch.
Tempeh – Marinated in soy sauce and seared.

Spicy Thai-Style Squash Pad Thai

For those who love heat, make your Pad Thai extra spicy.

How to Adjust the Recipe:

• Add 1 finely chopped Thai bird’s eye chili to the sauce.
• Use spicy Sriracha or chili garlic sauce instead of tamarind paste.
• Garnish with extra chili flakes or chopped jalapeños.
• Serve with cooling sides like cucumber slices or coconut yogurt.

Best Spicy Toppings:
Sriracha
Fresh Thai chilies
Extra chili flakes
Spicy peanut sauce

Storing, Serving & Pairings

Now that you have your Spaghetti Squash Pad Thai ready, let’s explore the best ways to store, reheat, and serve it. This section will also cover ideal side dishes, drink pairings, and creative serving ideas to elevate your meal.

Best Side Dishes for Spaghetti Squash Pad Thai

Since this dish is already packed with flavor, choosing light and fresh sides will help balance the meal.

Classic Thai Side Dishes:

• Thai Cucumber Salad – A refreshing mix of cucumbers, rice vinegar, and sesame seeds.
• Papaya Salad (Som Tam) – A crunchy, slightly spicy green papaya salad.
• Vegetable Spring Rolls – Light, fresh rolls with a peanut or hoisin dipping sauce.
• Thai Mango Salad – Sweet and tangy with ripe mango, cilantro, and a lime dressing.

Low-Carb & Healthy Options:

• Roasted or Steamed Vegetables – Broccoli, bok choy, or snap peas work well.
• Zucchini Noodle Stir-Fry – A low-carb complement to the squash noodles.
• Side of Miso Soup – A light, umami-packed broth that pairs well.

How to Store & Reheat Leftovers

Spaghetti Squash Pad Thai stores well and can be used for meal prep, but it requires proper handling to keep it from becoming soggy.

Storage Instructions:

• Refrigeration: Store in an airtight container for up to 4 days.
• Freezing: Not recommended, as the squash noodles can become too watery. If freezing, store the sauce separately from the noodles.
• Meal Prep Tip: Keep ingredients separate until ready to eat. Store the sauce, cooked protein, and spaghetti squash in different containers.

Best Reheating Methods:

• Stovetop (Best Option): Heat a pan over medium heat, add 1 tbsp oil, and stir-fry the leftovers for 3-4 minutes.
• Microwave (Quick Option): Heat in 30-second intervals, stirring in between to prevent overheating.
• Oven (Large Batches): Preheat to 350°F (175°C), place in a baking dish, cover with foil, and warm for 10-15 minutes.

Avoid:
– Overcooking – The squash will release more moisture and become mushy.
– Microwaving for too long – It can make the texture rubbery.

Making It for Meal Prep & Busy Weeknights

This dish is perfect for meal prep because it’s easy to store and reheat.

Meal Prep Tips:

Cook spaghetti squash ahead of time and store it in a container for up to 4 days.
Make the Pad Thai sauce in advance and keep it in the fridge for up to 2 weeks.
Store protein separately and add it fresh when reheating for better texture.

Portioning for Grab-and-Go Meals:

• Use glass meal prep containers to store individual servings.
• Pack toppings like crushed peanuts and fresh cilantro separately to keep them fresh.
• For a work lunch, bring an extra lime wedge to squeeze on before eating.

Best Drinks to Pair with Spaghetti Squash Pad Thai

Because this dish has savory, tangy, and slightly sweet flavors, the right drink can enhance the experience.

Non-Alcoholic Pairings:

• Thai Iced Tea – A creamy and slightly spiced black tea drink.
• Fresh Coconut Water – Naturally cooling and refreshing.
• Sparkling Lime or Lemon Water – A light drink that balances the flavors.
• Ginger Tea or Lemongrass Tea – Helps cleanse the palate after a spicy meal.

Alcoholic Pairings:

• White Wine (Riesling or Sauvignon Blanc) – Pairs well with the sweet and tangy flavors.
• Sake or Light Beer (Lager or Pilsner) – Refreshing with the bold spices.
• Spicy Margarita (Tequila + Lime + Chili Rim) – Enhances the Thai spice kick.
• Moscow Mule (Vodka + Ginger Beer + Lime) – A zesty cocktail that pairs well with Thai dishes.

Fun & Creative Serving Ideas

Take your Spaghetti Squash Pad Thai to the next level by serving it in creative ways.

1. Serve It in a Squash Bowl

• Instead of plating, serve the Pad Thai directly in the spaghetti squash shell for a beautiful presentation.
• Top with fresh herbs, chopped peanuts, and a lime wedge for restaurant-style plating.

2. Make It a Cold Pad Thai Salad

• Skip the heating and serve the ingredients cold as a salad with a peanut dressing.
• Add shredded cabbage, carrots, and fresh Thai basil for a refreshing meal.

3. Turn It Into a Spaghetti Squash Stir-Fry

• Instead of a traditional Pad Thai, stir-fry the squash noodles in a wok with vegetables and sauce for a different take.
• Add crispy tofu, mushrooms, or bell peppers for extra texture.

4. Pad Thai Spring Rolls

• Wrap small portions of Spaghetti Squash Pad Thai in rice paper to make spring rolls.
• Serve with a side of peanut dipping sauce.

5. Thai-Inspired Buddha Bowl

• Serve spaghetti squash Pad Thai over a bed of greens for a low-carb Buddha bowl.
• Add extra protein like grilled shrimp, tofu, or tempeh.