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This Spaghetti Squash Pad Thai is a lightened up, low-carb take on a takeout favourite, with tender squash noodles, golden tofu and a tangy lime sauce. It’s an easy weeknight dinner that’s ready in 45 minutes and works with tofu, chicken or shrimp.
Pad Thai is one of those dishes I could eat every week, and swapping the rice noodles for spaghetti squash is my favourite way to make it a little lighter. The squash cooks up into tender, noodle-like strands that soak up the savoury, lime-y sauce, so you still get the flavours you love in a lower-carb, veggie-packed bowl!
If you’re new to cooking squash, my guide on how to cook spaghetti squash perfectly every time walks you through it step by step. And if you love using it as a noodle swap, my Marry Me Spaghetti Squash is another reader favourite.
This Thai-inspired Spaghetti Squash Pad Thai is made with tofu, but it’s easy to make with chicken, shrimp or whatever protein you have on hand. It’s a cozy, satisfying dinner that doesn’t leave you feeling heavy.
Recipe Highlights
- Low carb and lightened up: Spaghetti squash stands in for rice noodles, so it’s a lighter version of my Tofu Pad Thai recipe that’s still full of flavour.
- Your choice of protein: Make it with tofu, chicken or shrimp, depending on what you’re craving.
- Easy weeknight dinner: The squash roasts in the oven while you prep everything else, then it all comes together in one pan. For another lightened up weeknight fav also make my Ricotta Stuffed Zucchini Involtini.
- Gluten-free and grain-free: Tamari keeps the sauce gluten-free and the squash keeps it grain-free.
- Takeout flavours at home: If you love Thai-inspired noodle dishes, add this one to your rotation alongside my Thai Drunken Noodles.
Key Ingredients And Substitutions
- Spaghetti squash: Half of a medium squash gives you about 3 cups of squash noodles. Have the other half left over? Use it to make my Sun-Dried Tomato Spaghetti Squash.
- Tofu: Firm or extra-firm tofu gets golden and crispy in the pan. If you love crispy tofu, you’ll also love my Crispy Pan-Fried Sesame Tofu.
- Tamari: This gives the sauce its savoury, salty flavour and keeps it gluten-free. Soy sauce or coconut aminos work too.
- Coconut sugar: Just a little balances out the salty tamari and tangy lime. Maple syrup or honey work as a swap.
*This is a recipe overview. The full recipe with measurements and instructions can be found below in the recipe card.
How To Make Spaghetti Squash Pad Thai
Step 1: Roast the spaghetti squash cut side down until tender, then let it cool and shred it into strands with a fork. Then Pan-fry the tofu cubes in a large skillet or wok until golden on each side.
Step 2: Push the tofu to the side, cook the onion and garlic, then add the spaghetti squash and toss everything together.
Step 3: Pour in the pad Thai sauce, then add the bean sprouts and green onions and cook for one more minute.
Step 4: Top with crushed peanuts, cilantro and a wedge of lime.
Protein Swaps And Variations
- Chicken: Swap the tofu for bite-sized pieces of chicken breast or thigh and cook them through before adding the onion and garlic. Love chicken with a Thai-inspired twist? Try my Bang Bang Chicken Bowls.
- Shrimp: Shrimp cooks in just a few minutes, so sear it until pink, set it aside and toss it back in with the sauce.
- Add an egg: Scramble an egg in the pan before cooking the tofu, set it aside and add it back in with the squash for a more classic pad Thai.
How To Store
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat until warmed through, and add the fresh toppings just before serving.
Jess’s Tips
- Slightly undercook the squash: It cooks again in the pan, so pulling it from the oven a little early keeps the strands from getting mushy.
- Let it cool before shredding: Room temperature squash is much easier to shred into long strands.
- Pick your tofu texture: Use firm or extra-firm tofu for crispy cubes, or medium tofu if you prefer it softer. For hands-off crispy tofu, make a batch of my Crispy Air Fryer Tofu and toss it in at the end.
- Taste and adjust: Some squash is more flavourful than others and some brands of tamari are saltier, so taste before serving and adjust the lime or tamari.
- Prep everything first: Once the squash goes in the pan everything moves quickly, so have your sauce mixed and veggies chopped before you start.
Frequently Asked Questions
The sauce, toppings and flavours are all there, but the squash is lighter and more tender than rice noodles. It’s not an exact copy, just a lighter, veggie-packed way to get your pad Thai fix.
Yes! Swap the tamari for coconut aminos and leave out the coconut sugar. For Whole30, skip the peanuts on top too.
Try These Recipes Next
Main Dishes
Marry Me Spaghetti Squash
Pasta & Noodles
Tofu Pad Thai
Pasta & Noodles
Gluten-Free Thai Drunken Noodles (Pad Kee Mao)
If you tried this Spaghetti Squash Pad Thai or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram, TikTok and Facebook for even more deliciousness!
Spaghetti Squash Pad Thai
- Prep Time: 30 minutes
- Cook Time: 15 minutes
- Total Time: 45 minutes
- Yield: 2 servings
- Category: Main
- Method: Cook
- Cuisine: Thai
- Diet: Gluten Free
Description
This Spaghetti Squash Pad Thai is packed with classic Pad Thai flavour without the carbs!
Ingredients
Pad Thai
- 3 cups shredded spaghetti squash (about 1/2 a medium squash)
- 2 tbsp vegetable oil
- 1/2 block firm tofu, cut into cubes
- 1 small onion, chopped
- 2 garlic cloves, chopped
- 1/2 cup bean sprouts
- 2 green onions, chopped (just the green part)
- crushed peanuts and cilantro to top
Pad Thai Sauce
- 2 tbsp tamari
- 1/2 tbsp coconut sugar (can sub maple syrup)
- 1 tbsp lime juice
- 1 tsp sriracha (optional)
Instructions
- Cut the spaghetti squash in half and place face down on a baking sheet with parchment paper. Bake the spaghetti squash in the oven at 400 degrees F for 30-45 minutes. Remove and let cool, then remove the seeds and use a fork to shred the spaghetti squash. Set aside.
- Heat the oil in a large skillet or wok on medim-high heat. Add the tofu and cook for 2-3 minutes on each side until golden brown.
- Push the tofu off to the side, then add the onions and garlic, letting cook for 2 minutes before adding in the spaghetti squash. Mix everything together.
- Pour in the Pad Thai sauce and mix until everything is incorporated. Then add the bean sprouts and green onions and toss letting cook for 1 minute.
- Top with crushed peanuts and cilantro.
Notes
It’s best to slightly undercook the squash in the oven than to overcook it since the squash will cook again in the pan.
Let the squash cool to room temperature before shredding it. This will make it a lot easier.
Use firm or extra-firm tofu in this recipe if you like crispy tofu, or medium tofu if you prefer a softer texture.
For a vegetarian version, you can add in a scrambled egg. To do this scramble the egg before cooking the tofu. Remove the scrambled egg from the pan, then add it back in with the squash and other ingredients.
Taste and adjust seasoning if needed. Some squashes may be more flavourful than others, and some brands of tamari may be saltier than others.
Nutrition
- Serving Size: 1/2 recipe
- Calories: 240
- Sugar: 5g
- Fat: 15g
- Carbohydrates: 20g
- Fiber: 2g
- Protein: 6.5g
This was seriously good. I wasn’t sure how spaghetti squash would work in Pad Thai, but it totally delivered. It had all the flavor I was craving but felt super light.