I reinvented takeout with my Spaghetti Squash Pad Thai, a dish of roasted squash tossed with tamarind paste, fish sauce, garlic, crunchy bean sprouts and a peanut kissed sauce for an easy, healthy weeknight meal with chicken or tofu.
I never thought a vegetable could pass for takeout until I tried Spaghetti Squash Pad Thai. I swapped noodles for spaghetti squash and kept a hit of tamarind paste to give that sour sweet punch, and honestly it fooled me.
This is not some sad substitute, its bright, messy and full of texture. I still burn the edges sometimes, but the payoff is worth it.
My friends call it my secret Pad Thai Recipe and beg for the leftovers. If you want something lighter that still tastes like Thai, this one will surprise you.
Ingredients
- Light stringy pasta swap, low carb and full of fiber, gentle squash sweetness.
- Adds protein and hearty texture, chicken is savory tofu soaks up sauce.
- Tamarind paste gives sour bright tang, makes the sauce fruity and lively.
- Fish sauce or tamari gives deep umami saltiness, anchors the whole dish.
- Crushed peanuts add crunchy contrast, fatty richness and a toasty nutty finish.
- Bean sprouts bring bright crisp freshness, light texture and extra hydrating crunch.
- Eggs give silkiness and extra protein, little pockets of soft richness in bites.
Ingredient Quantities
- 1 medium spaghetti squash (about 2 to 3 lb)
- 2 tbsp peanut oil
- 12 oz boneless skinless chicken breast, thinly sliced or 14 oz firm tofu, pressed and cubed
- 2 large eggs
- 3 cloves garlic, minced
- 1 small shallot, thinly sliced
- 2 cups bean sprouts
- 4 green onions, sliced
- 3 tbsp tamarind paste
- 3 tbsp fish sauce or 3 tbsp tamari for a vegetarian version
- 3 tbsp brown sugar or palm sugar, packed
- 1 tbsp rice wine vinegar
- 1 tbsp soy sauce (optional)
- 1 lime (for wedges or juice)
- 1/2 cup crushed roasted peanuts
- 1/4 cup cilantro leaves, chopped
- 1/2 to 1 tsp red pepper flakes or 1 small fresh Thai chili, chopped (optional)
- 1 tsp sesame oil (optional)
How to Make this
1. Preheat oven to 400F. Cut spaghetti squash in half lengthwise, scoop out seeds, brush the cut sides with 1 tbsp peanut oil and roast cut-side down on a baking sheet 30 to 40 minutes until tender and strands pull away with a fork. Let cool, then scrape out the strands with a fork. (Quick hack: poke holes and microwave whole for 8 to 12 min, then halve and shred.)
2. While squash roasts, press tofu 15 to 20 min and cube it, or thinly slice chicken. Make the sauce: whisk 3 tbsp tamarind paste with about 2 to 3 tbsp warm water until smooth, then add 3 tbsp fish sauce or tamari, 3 tbsp brown sugar, 1 tbsp rice wine vinegar, 1 tbsp soy sauce if using, 1 tsp sesame oil if using, and 1/2 the lime juice. Add 1/2 to 1 tsp red pepper flakes or chopped Thai chili if you want heat. Taste and tweak sweet, salty, sour balance.
3. Heat a large skillet or wok over medium high and add 1 tbsp peanut oil. Cook chicken until browned and cooked through 4 to 6 min, or cook tofu until golden on all sides 5 to 7 min. Remove protein and set aside.
4. Add another tbsp oil if the pan looks dry, then add minced garlic and thinly sliced shallot. Cook 30 to 60 seconds until fragrant but not burned.
5. Push garlic and shallot to the side, crack in the 2 eggs and scramble quickly until just set, then mix with the aromatics.
6. Add the spaghetti squash strands, 2 cups bean sprouts, and half the sliced green onions to the pan. Pour the tamarind sauce over everything and toss gently to coat, cooking 1 to 2 minutes so the sauce warms and clings to the strands. If sauce seems too thick, add a splash of water.
7. Return the chicken or tofu to the pan, toss to combine and heat through another 1 to 2 minutes. Squeeze more lime juice if you want extra brightness, and adjust seasoning with more fish sauce, sugar or vinegar if needed.
8. Turn off the heat and stir in remaining green onions and chopped cilantro. Sprinkle with 1/2 cup crushed roasted peanuts and extra red pepper flakes or sliced fresh chili for garnish.
9. Serve hot with lime wedges on the side. Leftovers keep in the fridge for up to 3 days, reheat gently so the squash doesnt get mushy.
Equipment Needed
1. Baking sheet (for roasting the squash)
2. Sharp chef knife and cutting board (halve squash, slice chicken/shallot)
3. Fork (to test tenderness and scrape out strands)
4. Large skillet or wok (for stir fry)
5. Spatula and tongs (scramble eggs, toss everything)
6. Mixing bowl and whisk (to make the tamarind sauce)
7. Measuring cups and spoons (for tamarind, sugar, oils etc)
8. Tofu press or heavy plate plus paper towels (if using tofu)
9. Citrus reamer or small bowl (to squeeze and catch lime juice)
FAQ
Recipe: Spaghetti Squash Pad Thai Substitutions and Variations
- Spaghetti squash: swap for spiralized zucchini (zoodles) for a quicker lighter dish, or use about 8 oz rice noodles if you want the classic Pad Thai texture.
- Peanut oil: use a neutral oil like canola or grapeseed, or avocado oil for a higher smoke point; for nut-free use sunflower or safflower oil, and add a tiny splash of toasted sesame oil for flavor.
- Chicken (or tofu): swap chicken with shrimp, thinly sliced flank steak, or tempeh; extra-firm tofu also works and soaks up the sauce great.
- Tamarind paste: if you dont have it mix 2 tbsp lime juice + 1 tbsp brown sugar + 1 tbsp rice vinegar to mimic the sweet-tart note, or dilute tamarind concentrate, or just use lime plus palm sugar in a pinch.
Pro Tips
– If you want a faster squash option, microwave it whole then halve and shred, but remember microwaved strands hold more water. Pat them dry or let them sit in a colander for a few minutes so your final dish dont get soggy.
– For crisp tofu or juicy chicken, dry the protein well and dust tofu with a little cornstarch before frying, or give chicken a quick toss in a splash of soy and cornstarch for extra browning. High heat and a hot pan makes a big difference, dont crowd the pan or you’ll steam instead of sear.
– Make the sauce ahead and taste, then tweak it like you would a salad dressing. If it’s too sharp add a touch more sugar, too sweet add lime or vinegar, too salty dilute with warm water; warming the tamarind first helps it blend smoothly.
– Keep crunchy elements till the end. Add bean sprouts and most of the herbs at the last minute and save some peanuts and green onions for garnish so you still get texture and brightness when you serve.
Recipe: Spaghetti Squash Pad Thai
I reinvented takeout with my Spaghetti Squash Pad Thai, a dish of roasted squash tossed with tamarind paste, fish sauce, garlic, crunchy bean sprouts and a peanut kissed sauce for an easy, healthy weeknight meal with chicken or tofu.
4
servings
549
kcal
Equipment: 1. Baking sheet (for roasting the squash)
2. Sharp chef knife and cutting board (halve squash, slice chicken/shallot)
3. Fork (to test tenderness and scrape out strands)
4. Large skillet or wok (for stir fry)
5. Spatula and tongs (scramble eggs, toss everything)
6. Mixing bowl and whisk (to make the tamarind sauce)
7. Measuring cups and spoons (for tamarind, sugar, oils etc)
8. Tofu press or heavy plate plus paper towels (if using tofu)
9. Citrus reamer or small bowl (to squeeze and catch lime juice)
Ingredients
1 medium spaghetti squash (about 2 to 3 lb)
2 tbsp peanut oil
12 oz boneless skinless chicken breast, thinly sliced or 14 oz firm tofu, pressed and cubed
2 large eggs
3 cloves garlic, minced
1 small shallot, thinly sliced
2 cups bean sprouts
4 green onions, sliced
3 tbsp tamarind paste
3 tbsp fish sauce or 3 tbsp tamari for a vegetarian version
3 tbsp brown sugar or palm sugar, packed
1 tbsp rice wine vinegar
1 tbsp soy sauce (optional)
1 lime (for wedges or juice)
1/2 cup crushed roasted peanuts
1/4 cup cilantro leaves, chopped
1/2 to 1 tsp red pepper flakes or 1 small fresh Thai chili, chopped (optional)
1 tsp sesame oil (optional)
Directions
- Preheat oven to 400F. Cut spaghetti squash in half lengthwise, scoop out seeds, brush the cut sides with 1 tbsp peanut oil and roast cut-side down on a baking sheet 30 to 40 minutes until tender and strands pull away with a fork. Let cool, then scrape out the strands with a fork. (Quick hack: poke holes and microwave whole for 8 to 12 min, then halve and shred.)
- While squash roasts, press tofu 15 to 20 min and cube it, or thinly slice chicken. Make the sauce: whisk 3 tbsp tamarind paste with about 2 to 3 tbsp warm water until smooth, then add 3 tbsp fish sauce or tamari, 3 tbsp brown sugar, 1 tbsp rice wine vinegar, 1 tbsp soy sauce if using, 1 tsp sesame oil if using, and 1/2 the lime juice. Add 1/2 to 1 tsp red pepper flakes or chopped Thai chili if you want heat. Taste and tweak sweet, salty, sour balance.
- Heat a large skillet or wok over medium high and add 1 tbsp peanut oil. Cook chicken until browned and cooked through 4 to 6 min, or cook tofu until golden on all sides 5 to 7 min. Remove protein and set aside.
- Add another tbsp oil if the pan looks dry, then add minced garlic and thinly sliced shallot. Cook 30 to 60 seconds until fragrant but not burned.
- Push garlic and shallot to the side, crack in the 2 eggs and scramble quickly until just set, then mix with the aromatics.
- Add the spaghetti squash strands, 2 cups bean sprouts, and half the sliced green onions to the pan. Pour the tamarind sauce over everything and toss gently to coat, cooking 1 to 2 minutes so the sauce warms and clings to the strands. If sauce seems too thick, add a splash of water.
- Return the chicken or tofu to the pan, toss to combine and heat through another 1 to 2 minutes. Squeeze more lime juice if you want extra brightness, and adjust seasoning with more fish sauce, sugar or vinegar if needed.
- Turn off the heat and stir in remaining green onions and chopped cilantro. Sprinkle with 1/2 cup crushed roasted peanuts and extra red pepper flakes or sliced fresh chili for garnish.
- Serve hot with lime wedges on the side. Leftovers keep in the fridge for up to 3 days, reheat gently so the squash doesnt get mushy.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 456g
- Total number of serves: 4
- Calories: 549kcal
- Fat: 28.4g
- Saturated Fat: 4.3g
- Trans Fat: 0.1g
- Polyunsaturated: 5g
- Monounsaturated: 12.5g
- Cholesterol: 165mg
- Sodium: 1050mg
- Potassium: 647mg
- Carbohydrates: 42.5g
- Fiber: 8g
- Sugar: 20g
- Protein: 39g
- Vitamin A: 625IU
- Vitamin C: 26.5mg
- Calcium: 130mg
- Iron: 4.25mg
