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It’s much easier to make keto Thai food (or just healthier Thai food) than you might think! This easy spaghetti squash Pad Thai recipe (a.k.a. keto pad Thai) is packed with all the same flavors you’d expect from the restaurant version — but without the high-carb rice noodles or sugar in the sauce.
The spaghetti squash noodles are just as delicious, and the flavors are the same. If you’re looking for other ways to use spaghetti squash, try my spaghetti squash casserole or stuffed spaghetti squash lasagna boats.
What Is Spaghetti Squash Pad Thai?
Regular Pad Thai is a common street food stir fry in Thailand, but it’s also probably the most popular Thai food in the US. This version is essentially the same dish, but it’s made with spaghetti squash instead of rice noodles! (Sometimes other veggies, like bean sprouts, cilantro, ginger, or bell peppers, are also added.) It’s naturally low carb, keto friendly, and gluten-free. If you skip the peanut butter and peanuts, it’s also paleo and whole30 approved.
Why You’ll Love This Keto Pad Thai Recipe
- Fresh, savory, nutty flavor
- Soft and chewy noodle texture
- Straightforward steps
- 5g net carbs per serving
- A delicious way to satisfy takeout cravings!
Ingredients & Substitutions
This section explains how to choose the best ingredients for pad Thai spaghetti squash, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.
- Spaghetti Squash – Choose a medium spaghetti squash for this recipe (about 4-6 pounds).
- Avocado Oil – For roasting and browning the spaghetti squash. You can use any neutral cooking oil you prefer, both for the squash and for stir frying later.
- Sea Salt
Keto Pad Thai Sauce:
- Coconut Aminos – You can have soy sauce on keto and can substitute it here, but coconut aminos make a good seasoning choice that also offers a bit of sweetness — helpful since we’re skipping the sugar seen in conventional pad Thai recipes.
- White Wine Vinegar – If you tolerate grains, you can use the more traditional rice vinegar instead.
- Fish Sauce – A classic ingredient in Pad Thai sauce! Just make sure to use a sugar-free variety — we’re using just 2 tablespoons fish sauce, but it adds so much flavor.
- Tamarind Concentrate – Tamarind gives many low carb Thai food recipes their distinctive flavor. Find a brand without added sugar. If you can’t find tamarind concentrate, you can use tamarind paste instead, but would need to triple the amount. (Use 1 tablespoon paste instead of 1 teaspoon concentrate.)
- Peanut Butter – Use a sugar-free one. For the smoothest sauce, you’ll need to use a blender to incorporate it with the other ingredients. Skip it (along with the peanuts below) if you want paleo Pad Thai or whole30 Pad Thai, since peanuts are legumes and not allowed on these diet plans.
- Crushed Red Pepper Flakes – For just a hint of spice.
- Avocado Oil – Or use whichever oil you used for cooking the squash (if different).
- Garlic – Fresh minced garlic tastes best, but you can also use jarred minced garlic to save time.
- Chicken Breast – You can also use chicken thighs, or even make low carb pad Thai with shrimp, though cooking time will be faster.
- Eggs – Use whole, large eggs. Egg substitutes won’t work for this recipe.
- Roasted Peanuts – Whether chopped or whole, they make a classic garnish for pad Thai.
- Green Onions – Slice scallions thinly for a burst of bright flavor.
- Lime Wedges – A squeeze of fresh lime juice gives a refreshing finish to this noodle dish.
How To Make Spaghetti Squash Pad Thai
This section shows how to make easy keto pad Thai with spaghetti squash, with step-by-step photos and details about the technique, to help you visualize it. For full instructions, including amounts and temperatures, see the recipe card below.
- Cook squash. Make baked spaghetti squash first. Use a fork to release the strands when done cooking, then cover to keep warm and set aside.
- Make sauce. Whisk together all sauce ingredients, using a blender if you’re including the optional peanut butter. Set aside.
- Cook garlic. Heat oil in a large wok or large skillet over medium high heat and add garlic, sauteing until fragrant.
- Add chicken. Increase heat to medium-high and add chicken pieces to the hot pan. Cook until golden and just barely done.
- Cook eggs. Push chicken to the side of the pan and add egg to the open side. Scramble, then mix with chicken.
- Add noodles. Transfer cooked spaghetti squash and the sauce to the pan. Mix to coat everything in sauce.
- Garnish. Remove from heat and garnish your keto Thai food with limes (or fresh lime juice), green onions, or peanuts, if desired.
To keep carbs in pad Thai low, you can also try these noodle options instead of spaghetti squash!
- Shirataki noodles – Also known as miracle noodles! Follow this shirataki noodles recipe through the stir frying step, then set aside until you can add them to the pad Thai sauce in this recipe.
- Kelp noodles – The fastest noodle option! No cooking needed, just rinse thoroughly and add them in at the end of the recipe with the sauce, tossing to coat.
- Spiralized daikon radish – Their flavor is perfect for keto Thai food! Spiralize 2-3 daikon radishes (peeling first, if desired). Add radish noodles to the pan between cooking the chicken and the eggs, sauteing until softened to your liking.
- Zucchini noodles – Cook zucchini noodles like this. Set aside until chicken and eggs are cooked, then add to the pan before finishing.
- Store: Keep low carb Thai food tightly covered in the fridge for up to 5 days
- Meal prep: Make squash and sauce ahead of time, storing separately until you’re ready to cook. You can also make the entire meal ahead and portion into containers.
- Reheat: Warm on the stove top or in the microwave at low power.
- Freeze: Low carb pad Thai noodles don’t freeze well when mixed together. However, you can freeze spaghetti squash, cooked chicken, and sauce separately, and thaw each one overnight before using them in this recipe.
More Low Carb Asian Recipes
After mastering this noodle dish, try these Asian-inspired keto recipes next!
Tools To Make Spaghetti Squash Pad Thai
- Blender – Helpful for making a smooth sugar-free pad Thai sauce.
- Baking Sheet – For roasting the spaghetti squash. Any kind you have will do, but if you need one, this one is super affordable.
- Wok – A great investment if you like making Asian dishes like pad Thai keto friendly.
Keto Spaghetti Squash Pad Thai Recipe
Keto Spaghetti Squash Pad Thai
Make keto Thai food easy with this spaghetti squash Pad Thai! It's simple to make, with a flavorful sauce, juicy chicken, and tender noodles.
Recipe VideoTap on the image below to watch the video.
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Pad Thai Sauce:
Tap on the times in the instructions below to start a kitchen timer while you cook.
Cook spaghetti squash according to instructions here. You can use avocado oil instead of olive oil to reduce the number of different ingredients.
Meanwhile, whisk together all the keto Pad Thai sauce ingredients. (If you're including the optional peanut butter and yours is thick, and if you have trouble getting it smooth enough, you can give it a quick blend in a blender until smooth.) Set aside.
When the spaghetti squash is done cooking, use a fork to release the strands. Cover to keep warm and set aside.
Heat 2 tablespoons avocado oil in a large wok over medium heat, until shimmering. Add the minced garlic and saute for about 30 to 60 seconds, until fragrant.
Increase heat to medium high and immediately add the chicken pieces. Cook for about 90 seconds on each side, until golden brown and just cooked through.
Push the chicken to the side of the pan. Add the egg to the other side and scramble to cook, about 1 to 2 minutes, then mix with the chicken.
Add the spaghetti squash noodles and sauce to the pan. Mix well to coat in sauce.
Remove from heat. If desired, top with roasted peanuts and chopped green onions, and garnish with lime wedges.
Last Step: Leave A Rating!
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Serving size: 1 cup
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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That recipe sounds really good. But, what can i use instead of fish sauce? Thanks.
Wholesome Yum D0
Hi Veronique, You can skip the fish sauce.
Oh Yes! I love the authentic taste of this Thai spaghetti. I’ll do this again!
Journa Liz Ramirez0
I love this Asian dish! It is flavorful and it is my family’s new favorite. Highly recommended!
Such a great idea! We loved this spaghetti squash pad thai. Thanks for sharing the recipe!
This was awesome! Added a sautéed, thinly sliced bell pepper. Ground up the peanuts in the food processor to get them super fine for the topping. Next time I’ll add a little more red pepper flakes — my husband can’t handle any spice and even he thought it was mild! But still overall so delicious. Almost as good as my fave Thai restaurant!
Wonderful recipe but you’re leaving out my favorite part of Pad Thai! The cilantro! Other than that, great recipe! Thank you!
Wanted to love this recipe.. it sounded so good. Was disappointed in the flavor.. very bland. If I make it again I would double the sauce, garlic, red pepper flakes.. and the chicken definitely needs seasoning
Maya | Wholesome Yum0
Hi CJ, Sorry to hear that! It sounds like your squash was larger than mine, which would have made the amount of sauce and seasoning lacking for the entire dish. Feel free to increase the sauce ingredients if your squash is on the larger side.
Hi! I thought tamarind is a fruit that’s really starchy and really high in both sugar and carbs, therefore is not suitable for keto-eaters. Thoughts?
Wholesome Yum D0
Hi Vivi, The tamarind concentrate has 9 carbs per tablespoon. This recipe calls for 1 teaspoon and that is spread over 6 servings.
I made this recipe and it tasted awesome even without the one teaspoon of t. I could not find it at the grocery stores I went too! I also didn’t put in the chicken, I just had the egg! I did one portion as I am the only one eating it at this time. I baked 1/4 of the spaghetti squash. Then made the whole sauce except for the t ingredient. Cut back on the oil and garlic for one serving! It was so Awesome! Thank you!
Very delicious, need to work my wok skills a little more! But this will teach a beginner wok chef how to stack the ingredients.
Absolutely loved this recipe and looking forward to leftovers this week for lunch. My family loves Asian noodle dishes and have been craving since trying to lower our carbs. Will definitely add this to our preferred list of options! I did chicken thighs and may try shrimp next time.
Hi there! I would like to start by saying thank you so much for what you do. I started Keto in early February and lost over 80 lbs by Thanksgiving using this site as my primary source for recipes!
I was wondering if you could give the net carbs for just the Pad Thai sauce w/peanut butter in this recipe. I plan on using that recipe just as you have posted it, but am going a whole other way with the other ingredients (Konjac vermicelli , shrimp/chicken combo, mung bean sprouts, snap peas).
Thank you so much!
Wholesome Yum M0
Hi Jennifer, Congratulations on your health and weight loss journey! I don’t know the nutrition off-hand for just the sauce, but feel free to enter the sauce portion of the recipe into an online recipe calculator to get the data you need. Enjoy!
Oven temp provided but leighth of roast wasnt. And what about slower cooker?
Wholesome Yum M0
Hi Carrie, Are you referring to cooking the spaghetti squash? There is a link in the recipe card that takes you to the ‘How to Bake Spaghetti Squash‘ post.
I like this, but 276 calories for dinner is mighty skimpy. Three meals a day in this ballpark gets you about the same amount of calories it’s documented they got in concentration camps. I have to triple this to feed my family of five, which includes two adult men, my college-aged daughter and teen (all athletic). I do have leftovers, but not a whole lot.
I love your recipes, truly, but find the serving estimations to be tiny, almost like side dishes.
Your recipes never disappoint! I made some modifications based on what I had and it still tasted great! Used shirataki noodles (be sure to rinse them and steam in a pan first to get out the fishy smell), lime juice + 1/4 teaspoon monkfruit instead of tamarind, apple cider vinegar, added mushrooms and added freshly chopped Thai basil and cilantro to garnish with the peanuts and lime!
Anita M Szymanski0
I have made so many Keto recipes from this site and have found them to be delicious, easy to follow and complete. Thank you for being me online cookbook!
Hi, I’m allergic to peanuts. Is there some none nut substitution or should I abandon this recipe totally.
Wholesome Yum A0
Hi Lori, you could substitute almond butter or sunflower seed butter in the sauce and omit the peanut garnish.
I just made the Spahetti SquashPad Thai! First of all your quick way to cook the squash is awesome!!! So much easier. I doubled the peanut sauce and shouldn’t have becuase it was too much. That aside OMG, it is soo good, so much flavor with a punch of heat and then the crunch of the peanuts. I will absolutely be making this again and again! My hubby really like it too! I am pretty new to the kitchen so I am thrilled with how this turned out. Next set off I’m making the Egg Roll Bowl!! Thanks for sharing!! Jane in BC, Canada
The first time I made this it was ok. The second time, with some minor tweaking, was ridiculously good! I used chicken thighs because I think they have more flavor and they don’t overcook as easily. I also doubled the tamari paste and used slightly more peanut butter than the recipe called for. I used less fish sauce too. I also used a blender this time, as the recipe indicates, to combine the sauce ingredients which I think made a world of difference! The result is a VERY flavorful version of one of my all time favorite dishes. And don’t skip the garnishes! They really make the dish pop!
What a fantastic recipe! I love pad thai and using spaghetti squash is brilliant!
Low carb Pad Thai? Love it! Looks so healthy and delicious!
What a great version of Pad Thai, I really love spaghetti squash so this was a hit!
I LOVE pad thai, and it’s such a great idea to make it with spaghetti squash! This was so flavorful.
This was so good! I’d put that sauce on alllllll the things. 🙂
Renee D Kohley0
This is so light and fresh! Love pad thai flavors!
I have made this recipe before. Spaghetti squash noodles rock!
This is delicious! I haven’t had pad Thai in years!
Really satisfying and in some respects I prefer it to traditional Pad Thai which can be rather dry and flavorless, depending on where you get yours. I made more sauce than called for to ensure it wasn’t dry, or lacking in flavor and it was more than ample!. I used boneless, skinless chicken thighs, which I prefer to breast meat. I did use crunchy peanut butter in mine, but I’m sure you come up with a substitute to help add richness. Thanks!
Spaghetti squash goes over pretty well in our house, but I’m always short on ideas for serving it. Love this pad Thai concept! It’s easy and I bet the flavors meld nicely.
I love using spaghetti squash as a healthy pasta. So many uses. This one was delicious!
I love Pad Thai too and eating low carb so I am definitely keen to give this a go! Yum, I love how thorough you have been in making sure each ingredient fits the diet choices of a keto foodie. Cheers!
LOVE this recipe. This is a great and healthy twist on pad thai. My family loved this for dinner.
This looks so much like the real deal, I have to try it! I absolutely love Pad Thai but haven’t had it in ages. Spaghetti squash is a magical vegetable that is incredibly versatile.
What a great idea to replace the pasta with spaghetti squash. I am amazed by how good squash noodles can be. This will be in regular rotation at my house!
I haven’t made spaghetti squash in forever. This recipe looks amazing and I hope to try it myself soon.
Wow Maya, what a great idea, I am always looking for spaghetti squash recipes because my family loves them!
What a great idea to use spaghetti squash instead of noodles! My CSA always gives me lots of spaghetti squash and I am always looking for new recipes to try!
I am on a Pad Thai kick! This one is going into heavy rotation. THANKS!
Yum!! This was so great 🙂 I love spaghetti squash and pad thai. I just got avocado oil and this was perfect to try it out on.
I can’t find tamardind paste/tamarinde concentrate in my country (neither online, no seller ships this item to my country). Any suggestion to recreate something similar, or other substitution? Thank you!
Maya | Wholesome Yum0
Hi Roberta, Did you try the link on the recipe card? That one will go to an online version based on what country you’re in. Another alternative might be lime juice mixed with a bit of sugar-free sweetener, but the flavor isn’t quite the same.
Thank you, Maya! I’ve tried with the link, but unfortunately as I wrote there is no seller that ship to my Country, and everithing “tamarindo” here is loaded with sugar, so I’ll try as you suggest with lime juice and sweetener, thanks again 🙂