This macro-friendly Spaghetti Squash Pad Thai is a total game-changer. It’s packed with bold, savory Asian flavors and is great for a quick weeknight meal!

Spaghetti squash pad thai in large cast iron skillet.

A Quick Look At The Recipe

Recipe Name: Spaghetti Squash Pad Thai
Ready In: 50 minutes
Serves: 5 servings
Calories: 339 cal
Protein: 37g
Fat: 8g
Carbs: 23.4g
Why You'll Love It: This macro-friendly Spaghetti Squash Pad Thai is a total game-changer. It’s packed with bold, savory Asian flavors and is great for a quick weeknight meal!

About This Recipe

If you have a soft spot for Thai takeout, this might be the healthier, veggie-loaded alternative that finally satisfies the craving. It’s got all the familiar flavors, herbs, and spices you love, but with so many veggies and plenty of chicken packed in, you get a huge portion (which you know is extremely important to me, haha).

I almost always keep a spaghetti squash on hand because they last forever and make the perfect low-carb base for so many meals. Plus, they’re packed with vitamin C, B6, beta carotene, and fiber… pop quiz later.

And while spaghetti squash is nothing like a traditional noodle, it’s still my absolute favorite pasta swap. It works perfectly in this lighter Pad Thai, just be sure not to overcook it. We’re going for tender strands, not squash mush (check out this post on how to cook it in the oven or microwave).

For more spaghetti squash-inspired meals, try my Cottage Cheese Spaghetti Squash Marinara, Buffalo Chicken Spaghetti Squash Casserole, Cajun Chicken Spaghetti Squash Skillet , Baked Ricotta Spaghetti Squash with Shrimp, or my Mushroom and Thyme Baked Feta Spaghetti Squash.

Spaghetti squash pad thai in skillet with serving tongs.

How to Cook Your Spaghetti Squash

If you have already have a favorite, go ahead and cook your spaghetti squash using the method you know and love. I usually love mine roasted, but for this I actually just poked it several times and microwaved it for about 8 minutes, rotating it a couple of times, and making sure it wasn’t going to burst! If you use the microwave method, you’ll want it to be a little tender to the touch. You can then (using hot pads) remove it from the microwave, cut it in half, remove the seeds, and pull and fluff the strands with a fork. And remember not to overcook. Al dente is best!

Ingredients and Substitutions

Spaghetti squash: Spaghetti squash works perfectly in this lighter Pad Thai, just be sure not to overcook it. We’re going for tender strands, so make sure to cook it al dente. If you need a little help, check out this post on how to cook it in the oven or microwave.
Chicken breasts: Use any grilled, shredded or rotisserie chicken. If you’re using rotisserie chicken from Costco, you’ll want to season it up a little before using it in your recipe. I love to buy the big bags of rotisserie chicken to use in soups or casseroles when time is short, but it does need a little sprucing up to make it taste good IMO.
Salt, pepper, and garlic powder: Simple seasonings that boost the flavor of the chicken and veggies without overpowering the Pad Thai sauce.
Veggies: Bell pepper, white onion, green onions, and carrots (shredded or cut into matchsticks).
Mung bean sprouts: A classic Pad Thai ingredient that adds freshness and a little crunch.
Shisito peppers: Add mild heat and great flavor. If you can’t find them, swap in extra bell peppers or jalapeños for more of a kick.
Cilantro: If you hate cilantro, feel free to omit or sub your favorite fresh herb.
1 egg + 2 egg whites: This gives the dish that classic Pad Thai texture with added protein, without making it too heavy.
For the sauce: Soy sauce, natural peanut butter, rice vinegar, ginger, garlic, honey, sesame oil, sriracha, and fresh lime juice.

How to Make

Chop your uncooked chicken breasts or tenderloins into bite-sized pieces, against the grain. Then heat a large, heavy-bottomed skillet or cast iron pan over high heat with a spritz of avocado oil spray. Sprinkle your chicken liberally with kosher salt, garlic powder, and some cracked pepper and add to the very hot pan in a single layer. Let them sit undisturbed on each side for about 2-3 minutes to get some nice color, then remove them from the pan and set aside.
Give the hot pan another spritz of avocado oil, and add the white onion. Cook for 1-2 minutes until the delicious onion smell begins to fill the kitchen and they get nice and soft. Then add your bell pepper, green onions, carrots, bean sprouts, and shishito peppers (if using.) Then add in your eggs and whites. Stir and cook veggies and eggs for 1-2 minutes, then mix in your spaghetti squash, and sauce.
Finally, add your chicken back to the pan along with the cilantro and turn off the heat. Give it a good toss and it’s ready to enjoy!

Serving Suggestions

Adding optional toasted and crushed almonds or peanuts on top is my favorite! And you can’t go wrong with extra herbs and sriracha, of course.

This Pad Thai is a great standalone dish because it’s got everything you need: protein, veggies, herbs, and spices! But, if you want to whip up a little something as a side:

For More Delicious Recipes

If Asian spices are a must have in your weekly menu, try out these other macro friendly Asian inspired recipes!