18 net carbs

Spaghetti Squash Pad Thai

This spaghetti squash pad Thai is a healthy and delicious twist on the classic Thai dish, featuring spaghetti squash noodles tossed in a flavorful almond butter sauce.

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Spaghetti Squash Pad Thai

Top view of low-carb spaghetti squash pad Thai with chicken.

Low-Carb Spaghetti Squash Pad Thai

Total Diabetes Wellness
This low-carb spaghetti squash pad Thai recipe is a healthier and low-carb version of the traditional Thai dish. Instead of using pasta, it features spaghetti squash noodles that are tossed in a flavorful almond butter sauce with added protein from chicken, and crunch from the vegetables like cabbage, carrots, and bell peppers. The dish is completed with a sprinkle of chopped cashews, green onions, and a squirt of lime juice. It's a perfect meal for anyone looking to enjoy a comforting and tasty dish!
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Lunch and Dinner
Cuisine Thai
Servings 6 servings
Net Carbs 18 g
*Net carbs are per serving


Almond Butter Sauce

  • ¼ cup almond butter
  • 2 tablespoons rice vinegar (or apple cider vinegar)
  • juice of 1 lime
  • 3 tablespoons soy sauce (or coconut aminos)
  • 1 tablespoon sesame oil (or olive oil)
  • 1 teaspoon ground ginger
  • 3 cloves garlic, minced

Pad Thai

  • 1 large saghetti squash
  • olive oil sprayer
  • salt and pepper
  • 1 teaspoon avocado oil
  • 1 pound chicken breast (or thighs), chopped into bite-size pieces,
  • salt and pepper
  • ½ medium onion, chopped
  • 2 cloves garlic, minced
  • 4 eggs, whisked
  • 2 cups green cabbage, shredded
  • 1 cup carrots, thinly sliced
  • 1 red bell pepper, thinly sliced

Optional Garnish

  • cashews, chopped
  • green onions
  • lime wedges
  • red pepper flakes


  • Preheat your oven to 400F/204C. Line a baking sheet with parchment paper.
    Close-up view of temperature knob on an oven, preheat oven to cook a meal.
  • With a large sharp knife, cut the spaghetti squash in half lengthwise. Scoop out the seeds. Spritz with olive oil and season with salt and pepper. Place spaghetti squash face down on the baking sheet, and bake for 20-25 minutes. Squash should be al dente and not soft and mushy.
    Top view of spaghetti squash cut in half and placed face down on a baking sheet.
  • Add all the sauce ingredients to a blender - almond butter, rice vinegar, lime juice, soy sauce, sesame oil, ground ginger, and garlic. Blend until smooth. *If the sauce is too thick, add an additional teaspoon of rice vinegar, soy sauce, and sesame oil.
    Top view of almond butter sauce blended for spaghetti squash pad Thai.
  • In a wok or large skillet over medium-high heat, add the avocado oil. Add chicken to wok and cook until lightly browned and no longer pink. Season chicken with salt and pepper. Remove cooked chicken to a plate.
    Top view of chopped chicken sautéing in wok.
  • Add the onions and cook until translucent. Add the garlic and cook another 30 seconds until fragrant. Push to the side of the skillet.
    Top view of a wok sautéing onions and garlic.
  • Add whisked eggs and scramble. Once cooked, stir in the onions and garlic. Push to the side of the skillet.
    Top view of wok scrambling eggs for pad Thai.
  • Add the cabbage, carrots, and bell peppers. Cook 1-2 minutes, until vegetables have softened. Combine with the egg mixture.
    Top view of wok cooking pad Thai, cabbage, carrots, bell peppers, eggs, onions ,and garlic cooking.
  • Add the chicken and the sauce to the skillet and stir everything together. Make sure the sauce is evenly distributed. Remove the skillet from heat.
    Top view of chicken pad Thai sautéing in a wok.
  • Once the spaghetti squash is cool enough to handle safely, use a fork to scrape out the spaghetti strands. Add the spaghetti squash to the skillet and stir to combine everything.
    Top view of low-carb spaghetti squash chicken pad Thai sautéing in a wok.
  • Garnish with cashews, green onions, lime wedges, and red pepper flakes.
    Top view of low-carb spaghetti squash pad Thai with chicken.




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Keywords Chicken Pad Thai recipe, low-carb chicken pad thai, Low-carb pad Thai
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Photos of Low-Carb Spaghetti Squash Pad Thai


Recipe variations

  • Meat substitutions – You can use a different protein with this recipe as desired. Beef, shrimp, pork, and tofu all taste great in this recipe. Or add two different proteins for a great flavor combination. 
  • Almond butter substitutions – We love the flavor almond butter gives the pad thai sauce! If allergies aren’t a concern, you can use peanut butter instead of almond butter. Just be sure your almond butter or peanut butter doesn’t have added sugars.

Cooking oil

We recommend using avocado oil for cooking your chicken since it has a higher smoke point than olive oil or sesame oil. If you don’t have avocado oil, you can use a different type of oil. You may need to lower the heat temperature of your skillet to ensure your oil doesn’t burn.

Cooking spaghetti squash

Don’t let spaghetti squash intimidate you! If you haven’t cooked it before, it’s quite simple and doesn’t require a lot of steps. The biggest ‘trick’ is to make sure you don’t overcook it; otherwise, the squash gets mushy and soft. We like to cook spaghetti squash to an al dente texture, especially when it’s going in a casserole or another dish and will be heated a second time. Check out this step-by-step tutorial on how to cook the perfect spaghetti squash.

Frequently Asked Questions

Is this low-carb spaghetti squash pad Thai recipe Keto?

No this recipe is not Keto. With a Keto diet you want to stay below 20 grams of net carbs per day. One serving of this recipe has 18 grams of carbs, so it wouldn’t be a good choice for a Keto diet.

Is this recipe gluten-free?

Yes! Our low-carb spaghetti squash pad Thai is naturally gluten-free.

Storage and Reheating Guidelines

  • Make-ahead: To make ahead, we recommend cooking the spaghetti squash ahead of time and storing it in an air-tight container in the refrigerator for up to 2 days. The rest of the dish cooks up quickly, and has the best flavor when prepared fresh. 
  • Storing leftovers: Store leftovers in an air tight container in the refrigerator for up to 3-4 days.
  • Freezing instructions: We don’t recommend freezing this recipe. When thawed, the spaghetti squash tends to be watery, and the sauce can sometimes break down.
  • To reheat: Reheat spaghetti squash pad Thai in the oven or microwave.

Additional Details

Discover the perfect marriage of vibrant flavors and low-carb goodness with spaghetti squash pad Thai. This delectable dish brings together the essence of Thai cuisine while providing a low-carb alternative. Whether you’re following a low-carb diet or managing diabetes, this recipe is a delightful addition to your culinary repertoire.

Benefits for People with Diabetes

For individuals living with diabetes, maintaining stable blood sugar levels is paramount. Spaghetti squash pad Thai offers several benefits for those seeking low-carb options. By substituting traditional rice noodles with spaghetti squash, which has a lower glycemic index, this recipe helps regulate blood sugar levels. 

Additionally, the inclusion of protein-rich chicken, shrimp, or tofu aids in blood sugar control. Furthermore, the abundance of fiber from fresh vegetables promotes slower glucose absorption, contributing to improved blood sugar management.

Spaghetti Squash Pad Thai Ingredients

  • Spaghetti squash serves as the star ingredient in this recipe, providing a low-carb and nutrient-rich alternative to rice noodles. Its mild flavor and noodle-like texture make it an excellent choice for this dish.
  • Protein, such as chicken, shrimp, or tofu, adds a savory element to the dish while contributing to muscle health and balanced blood sugar levels.
  • Colorful vegetables like bell peppers, bean sprouts, carrots, and scallions not only enhance the visual appeal but also provide essential vitamins, minerals, and fiber.
  • The pad thai sauce, made with tamari or soy sauce, lime juice, fish sauce, and a touch of low-carb sweetener, adds a tangy, savory, and slightly sweet flavor profile that is characteristic of this Thai favorite.

Preparation Tips

  • Roasting Spaghetti Squash: Begin by cutting the spaghetti squash in half lengthwise and removing the seeds. Roast the squash until tender, then use a fork to scrape out the spaghetti-like strands. To enhance its flavors, drizzle the squash with olive oil, sprinkle with salt and pepper, and roast to perfection.
  • Protein Selection: Ensure your choice of protein, whether chicken, shrimp, or tofu, is cooked thoroughly and seasoned with spices like garlic and ginger to enhance the overall taste.
  • Mastering Stir-Frying: Preheat your wok or pan, and quickly stir-fry the vegetables over high heat to retain their crispness while achieving the perfect pad thai texture.

Variations of Spaghetti Squash Pad Thai

  • Customizable Protein: Feel free to experiment with different proteins like beef, pork, or tempeh to cater to your personal taste and dietary preferences.
  • Additional Vegetables: Add variety and boost the nutritional value by incorporating snap peas, broccoli, or baby corn into the dish.
  • Garnish Galore: Elevate both the presentation and flavor profile by topping the pad thai with chopped peanuts, fresh cilantro, lime wedges, or a sprinkle of red chili flakes.
  • Serving Style: Serve spaghetti squash pad thai as a main course or as a side dish alongside grilled chicken or fish. It pairs wonderfully with a refreshing cucumber salad or a side of steamed vegetables.

Storage Instructions

Should you have any leftovers, store them in an airtight container in the refrigerator for up to three days. Gently reheat in a pan or microwave, adjusting the seasoning if necessary. Note that the texture of the spaghetti squash may soften slightly upon reheating.

Spaghetti squash pad Thai offers a scrumptious and nutritious alternative to traditional noodle-based dishes. By incorporating low-carb ingredients and focusing on flavor, this recipe allows individuals managing diabetes to savor the essence of Thai cuisine without compromising their dietary needs. From its colorful vegetables to its protein-rich options, every element of this dish contributes to a well-rounded and diabetes-friendly meal. So, grab your fork and embark on a delightful culinary journey with spaghetti squash pad Thai!

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