Whole30 Spaghetti Squash Pad Thai

Pad Thai is a beloved Thai stir-fry of rice noodles, vegetables, and savory-sour sauce served on streets and in restaurants across Thailand. This Whole30-friendly recipe swaps traditional rice noodles for roasted spaghetti squash to create a lower-carb, nutrient-dense version that still delivers the bright, tangy, umami-packed flavors you expect from pad Thai. If you’ve been skeptical about spaghetti squash as a noodle substitute, this recipe is a great place to start.

two white bowls filled with spaghetti squash pad thai on a light blue background; a garnish of lime juice, fresh basil, and bean sprouts

This version features tender roasted spaghetti squash strands tossed with seared chicken, crunchy matchstick carrots, red onion, and a creamy almond-butter-and-coconut-milk pad Thai sauce. The result is a light yet satisfying main course that keeps the classic pad Thai profile—savory, tangy, slightly spicy—while cutting back on refined carbs.

Make-ahead tips: you can roast the spaghetti squash and prepare the sauce up to three days in advance to speed weeknight dinners. When you’re ready to serve, the stir-fry comes together quickly—the final sauté and toss take about 15–20 minutes.

Ingredients

1 (about 2-pound) spaghetti squash
1 tablespoon extra virgin olive oil
Kosher salt and freshly ground black pepper
For the pad Thai sauce: 2 tablespoons smooth almond butter, 1/2 teaspoon sesame oil, 1/2 cup coconut aminos, 1 teaspoon fish sauce, 2 Thai chiles (thinly sliced), 2 garlic cloves (minced), 1 tablespoon rice vinegar, 1-inch knob fresh ginger (peeled and grated), 3 tablespoons full-fat coconut milk
1 pound boneless, skinless chicken breasts, thinly sliced against the grain
2 tablespoons arrowroot flour (or arrowroot starch)
2 tablespoons neutral oil (canola, avocado, or similar)
1 cup thinly sliced red onion
2 large eggs
1 cup matchstick carrots
4 green onions, cut into 2-inch pieces (white and green parts)
Handful of roasted cashews, roughly chopped
1 cup mung bean sprouts
Fresh cilantro and fresh Thai basil, for garnish
1 lime, cut into wedges, for serving

Step-by-step

Step 1: Roast the spaghetti squash

Preheat the oven to 425°F. Cut the squash lengthwise with a sharp knife and scoop out the seeds. Drizzle the cut sides with olive oil and season with salt and pepper. Place the squash cut-side down on a baking sheet and roast about 45 minutes, until the flesh is tender and easily scraped into strands with a fork. Set the “noodles” aside.

Step 2: Make the pad Thai sauce

Combine all sauce ingredients—almond butter, sesame oil, coconut aminos, fish sauce, sliced Thai chiles, garlic, rice vinegar, grated ginger, and coconut milk—in a blender or food processor. Blend until very smooth, about 20–30 seconds. Taste and adjust seasoning if needed. Set aside.

Step 3: Prep and cook the chicken

In a bowl toss the sliced chicken with 3/4 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper, and the arrowroot flour until evenly coated. Heat the neutral oil in a large non-stick skillet over medium-high heat. Add the chicken and sauté, stirring occasionally, until nearly cooked through, about 7 minutes.

Step 4: Continue the pad Thai

Add the red onion to the pan and cook 2–3 minutes until it softens. Reduce heat to medium-low and push the chicken and onion to one side of the skillet. Whisk the eggs in a small bowl, pour into the empty side of the skillet, and let set like a thin omelette. Scramble or chop the set eggs and then toss them together with the chicken and onions.

a white skillet on a light blue background with scrambled eggs, chicken, and red onions

Step 5: Toss with the pad Thai sauce

Lower the heat to low and pour the prepared sauce into the skillet, stirring to combine with the chicken mixture. Add the roasted spaghetti squash strands, matchstick carrots, and green onions. Toss gently until the squash is heated through and evenly coated in sauce.

a white skillet on a blue background filled with spaghetti squash pad thai

Step 6: Assemble and serve

Divide the pad Thai among four bowls. Top each serving with chopped roasted cashews, mung bean sprouts, cilantro, Thai basil, and lime wedges. Serve immediately and enjoy.

a large white bowl with spaghetti squash pad thai garnished with lime wedges, fresh herbs, and bean sprouts

Recipe FAQs

What if I can’t find Thai basil?
Regular basil (sweet basil) is a fine substitute—expect a slightly milder, sweeter aroma than Thai basil’s more anise-like flavor.

Does this freeze well?
Yes. Cool fully, transfer to airtight containers, and freeze for up to three months. Thaw overnight in the refrigerator and reheat gently on the stovetop. Add fresh herbs and crunchy toppings after reheating for the best texture.

Nutrition (per serving, approximate)

Calories: 412 kcal; Carbohydrates: 42 g; Protein: 33 g; Fat: 14 g; Fiber: 8 g. Nutrition info is automatically calculated and should be used as an estimate.

Additional details

Prep time: about 20 minutes (active); Cook time: about 1 hour 5 minutes total including roasting; Servings: 4. This Whole30-friendly, low-carb spin on pad Thai is ideal for weeknights when you want a bright, nourishing meal with Thai-inspired flavors.

Photography and styling by Eat Love Eats. Author: Alex Snodgrass.