Thai Spaghetti Squash with Peanut Sauce

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Healthy Thai Spaghetti Squash with delicious peanut sauce makes a great side dish or base for a grain-free Pad Thai recipe. This recipe is gluten-free, vegan, refined sugar free. The peanut sauce makes a great dip too.

Thai Spaghetti Squash with Peanut Sauce

This week we had 3(!) spaghetti squashes in our CSA box. I already get slightly stressed trying to come up with meals to use up our veggie delivery. And now spaghetti squash!

I had never cooked with that vegetable before and now I had to come up with a way to use 3.

Well, I got acquainted with one of the squashes by preparing a cookbook recipe and actually following it to a T. That pretty much never happens. Either I have to substitute an ingredient, or I want to use up another item I have in the fridge.

You get the picture. I am baaad at following recipes.

I liked the end result. And it also inspired me to experiment with the remaining 2 squashes. Eating the vermicelli-like spaghetti squash strands, I was taken back to Thailand’s amazing street food markets. It felt like I was eating Thai noodles.

So I set out to make Thai spaghetti squash noodles.

Thai Spaghetti Squash with Peanut Sauce

There are 3 easy parts to this recipes. First the spaghetti squash has to be roasted, so that the rice noodle like strands can easily be scraped out.

While the squash is in the oven, you can prepare the creamy peanut sauce that gives this dish its distinct Thai flavor.

The peanut sauce is made with coconut milk, natural peanut butter, coconut sugar (also called palm sugar) and red curry paste gives us a shortcut to the unique Thai spice blend.

The instructions below make a lot more peanut sauce than you need for 1 spaghetti squash. I didn’t want to use just part of a can of coconut milk. The hassle of then transferring the remainder to another container and trying not to forget said container’s existence in the fridge, isn’t worth it for me.

Thai Spaghetti Squash with Peanut Sauce

Fresh Spring Rolls with Spaghetti Squash


Instead I have a big jar of peanut sauce that I can use to quickly dress up some pasta, or veggie noodles and it also makes a great dip. I have also made fresh spring rolls with spaghetti squash, which are perfect to dip in this peanut sauce.

Alright, once we have the spaghetti squash and peanut sauce prepared, they are combined with some garlic, parsley (you can also use cilantro, if you like) and crushed peanuts. And voila, you have this plate of awesomeness that is basically veggies with sauce. If you like to think along those terms.

I much rather think about Thailand, about sitting on tiny plastic stools at wobbly tables, while consuming the best food of my life!

Any other Thai food fans out there? What’s your favorite Thai dish?

If you like this, please:

4.8 from 8 reviews
Easy Thai Peanut Sauce Spaghetti Squash
Prep time
Cook time
Total time
Healthy spaghetti squash with delicious Thai peanut sauce. This recipe is gluten-free, vegan, and uses no refined sugar. The peanut sauce makes a great dip as well.
Yield: 2 servings as main (4 as a side)
  • 1 medium spaghetti squash
  • olive oil
  • salt
  • 1 garlic clove, minced
  • ¼ cup chopped parsley or cilantro
  • 2 tablespoons crushed peanuts
Peanut Sauce:
Spaghetti Squash:
  1. Preheat oven to 350 F. Half the squash and scoop out the seeds.
  2. Drizzle inside with olive oil and sprinkle with salt. Place spaghetti squash cut side down on a baking sheet and roast for 25 minutes.
Peanut Sauce:
  1. Place all sauce ingredients in a medium saucepan and bring to a boil over medium-high heat. Then turn down to low and simmer for 5 minutes while stirring almost constantly.
  2. Take off heat to cool sauce.
  3. When spaghetti squash is done roasting, take it out from oven and let cool for 10 minutes. Then, using a fork, scrape out the spaghetti squash strands. If your squash is very moist, you might have to place the strands in a colander and pat with paper towel.
  4. Heat a skillet over medium heat. Add minced garlic, chopped parsley and ¼ cup of the peanut sauce pan and combine. Add spaghetti squash and crushed peanuts, stir to combine and cook until heated through (about 2 minutes).
  5. Plate and garnish with a little more crushed peanuts and chopped parsley. Serve right away.
Nutrition Information
Serving size: 1 (out of 2) Calories: 392 Fat: 30.8 g Saturated fat: 11.2 g Carbohydrates: 26.7 g Sugar: 12.9 g Sodium: 806.4 mg Fiber: 5.2 g Protein: 8.9 g Cholesterol: 0



I just read how Beth from Eat Within Your Means roasts spaghetti squash so it stays in extra long strands. Check it out here.

Disclosure: This post includes affiliate links. If you make a purchase after clicking on one of these links, I may receive a small commission at no extra cost to you. Thank you for your support in making Leelalicious possible. I really appreciate it!

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  1. says

    I LOVE spaghetti squash! I didn’t experience it until I was in my teens and mainly because I was fascinated with the idea of squash that looked like noodles!! I love that you have married my love for thai with squash. YUM!

    • Regina says

      So happy you like my fusion food idea. I just couldn’t help it. As soon as I tasted the noodle like squash all I could think about were Thai noodles.

  2. says

    A fantastic low carb meal, and that peanut sauce sounds heavenly!

  3. merrick says

    This was great – enjoyed by the whole family! Thanks for an idea for spaghetti squash that wasn’t just a red sauce 🙂

    • Regina says

      Hi Merrick, I am so happy to hear your whole family enjoyed this recipe. Can’t wait to make it against myself. Just picked up another couple spaghetti squashes from the store 🙂

    • Regina says

      I made a few batches and keep them in a mason jar in the fridge. They are still fine. Just used it again on the weekend. So I would say 2-3 weeks no problem. Will have to see how long from here; if it will last that long.

  4. says

    Tried to make the peanut sauce with pb2 powdered pb for a lower cal version and it worked out nicely! Just took a little while longer to thicken up while simmering. I love peanut sauce and I love squash, never thought to put the two together! I added some chili flakes for a little added kick. Thanks!

  5. Kate says

    This recipe looks delicious but I’m allergic to coconut! Do you have any recommendations of substitutes for coconut milk and coconut sugar?


    • Regina says

      Hi Kate, you can definitely use brown sugar in place of coconut sugar. Regarding the coconut milk I am not so sure. Maybe almond milk? It might still give a certain nutty flavor, unless you are allergic to nuts in general. Then I would just give regular or soy milk a try. However, I have never tried any of these substitutions, so no guarantees 😉 Let me know though if you try it with some other milk. I am sure it might be good to know for someone else with allergies.

  6. Jennifer says

    This was delicious – like a squash pad thai. I served it with chicken satay (had planned to use the extra sauce to dip the chicken in, but honestly there was enough flavor in the squash and the chicken marinade I didn’t need to) and a quick marinated cucumber salad.

    Hopefully it freezes well, I’m thinking it should. I cook for one and so I made a whole squash worth and plan on freezing the remaining 3 portions for what will be the best work lunch ever. I’ll try to remember to come back and comment with an update.

    • Regina says

      So so happy to hear you enjoyed this Jennifer. I would love to know how it freezes. We just devoured everything in no time 😉

  7. la_rahh says

    Hi Regina,
    Thanks for sharing this recipe and photos online.
    Made this last night and it was delicious! Ours didn’t quite turn out like yours, our squash was super watery. Not too sure if cooking the squsg for an extra bit of time made it like that, but it made the meal more of a soup (even after trying to pat it with paper towel) but oh well it tasted good, so thats all that matters. I also didn’t have parsley so added to the peanut sauce some sliced kale and thinly sliced peppers. Yummy!
    Thanks again!

    • Regina says

      Mmm..I have heard of some spaghetti squash being very watery. I’ve had 5 different ones this season, from different sources. None of them were watery though. I am happy to hear you still could make it work. Better luck next time?

    • Regina says

      That’s what I did Sherry. I only wanted the spaghetti squash to be lightly coated in sauce, not saturated in it. However, tastes differ and so do spaghetti squash sizes. So feel free to add more sauce to your liking.

  8. Kelly says

    so good! I had all the ingredients on hand! Thanks for the idea! I like to slice my squash into rounds and roast them without olive oil at 375 for 40 min. This leaves long strands like spaghetti instead of the short strands and I also think it keeps it from getting mushy if over cooked!

  9. says

    Regina, you are so sweet! Thanks for sharing my post. I absolutely love to spread the spaghetti squash love far and wide. 🙂 And now I have discovered your delicious idea for peanut sauce on spaghetti squash and can’t wait to try it out!

  10. says

    Omg, this peanut sauce is perfect!!! Such a simple and delicious recipe! I just made this for a potluck dinner tomorrow and I can’t wait to eat it. I hope the rest of the guests enjoy it too :). Thanks for the recipe!

    • Regina says

      Thank you Rachel! Maybe adding some protein (like chicken or shrimp) or some other vegetables will absorb some of the peanut flavor for you?

  11. says

    We love all your pictures and recipes and would love to have you share your pictures with us at

    • Regina says

      Hi Yasmin. The red curry paste is quite essential as it gives the sauce its Thai taste. Trying emulate it from scratch would require a lot of ingredients, some of which are hard to get by in North America. You could try a mix of curry powder and chili flakes for at least some sort of spicy curry flavor. But it will not be the same.

  12. Kathy says

    Very creative version of spaghetti squash. Loved it! And the peanut sauce is so very tasty. I saw your note about spring rolls in your future. My thoughts exactly.

  13. Kati says

    Sounds awesome! Do you have any idea on the nutrition information for this? I know it varies drastically depending on what is used but just curious.

    • Regina says

      Hi Kati, I tried to calculate the nutrition facts best as I could. See them at the bottom of the recipe box. Calculations are for 1 squash with about 1/5 of the sauce recipe. Numbers are based on 2 servings. Hope this helps, but definitely keep in mind that they are only approximations.

    • Regina says

      Hi Sutton, sesame oil has a very unique, strong flavor. But it doesn’t do anything for the texture of the sauce. So you could just omit it or, if you happen to have tahini (sesame paste) that would give a similar flavor.

    • Regina says

      Hey Marie, I wasn’t aware that there are different kinds. My bottle simply states 100% sesame oil. But after a little research I realize mine must be toasted sesame oil. It is dark in color and has a strong flavor.

  14. Elle says

    This looks incredible!! Going to make tonight with chicken in it for a bit of a protein kick! Is the calories here for both servings or is it for 1 serving?? I assumed for both since it says 2 servings but I wasn’t sure and then that way I can see how much chicken I can have with it!!! Thanks so much :).

    • Regina says

      Hi Elle, sorry for the confusion. The nutrition facts are for 1 out of 2 servings in the recipe. If you are serving it as a side, there are more like 4 servings in the recipe. As a main, it serves about 2. I hope that helps?

  15. NJ says

    This looks awesome! Trying to eat healthier this year and excited to try this. Going no sugar though….do you think the sauce would still taste good with no sugar added?

    • Regina says

      Hey NJ, coconut milk has a natural sweetness to it. So especially if you are already used to no/low sugar eating I think you will still enjoy the sauce.

  16. Angelica D'Aiello says

    What would you recommend serving this with? Thinking of entertaining 3-4 friends for a dinner and making this as the main dish

    • Regina says

      Hi Angelica, many people tell me they are adding a protein like chicken or shrimp to this dish. If you’d like to keep it vegetarian, you can add some Pad Thai style veggies, like bean sprouts, carrot sticks, green onion (maybe red bell pepper). Or some oven-roasted vegetables (cauliflower, broccoli…) on the side would be nice too.

  17. lisa says

    Hi.. I’m from the UK and can’t find anywhere to purchase a spaghetti squash 🙁 Do you think replacing it with courgette spaghetti would work?

    • Regina says

      Oh no. No spaghetti squash in the UK? But I really don’t see why courgette noodles wouldn’t taste just as yummy in this recipe. I don’t have experience making and preparing courgette spaghetti (here we call it zucchini noodles or zoodles). But from what I read they aren’t really cooked. So if you just sautee them with the garlic and then the peanut butter sauce that would warm them up nicely.

  18. says

    I made this on 11/2/15. This was fantastic! Easy to make and very tasty. My husband couldn’t even tell it wasn’t real noodles. Next time, I’ll increase the curry paste – when I tasted, it seemed like enough, but after adding the squash, I feel it could use more (and I don’t even like spicy). It seemed like a lot of sauce, but the “noodles” really soaked it up. I added chicken, broccoli, cilantro & lime juice and served it as dinner. I’m a professional cook, and this was the first time I’ve ever cooked spaghetti squash. I will absolutely make this again! Really a great dish!

  19. megan says

    I’m really excited to try this recipe! Just one thing I noticied…it says it is gluten free but soy sauce is not gluten free so in order to make it gluten free, you would just need to substitute tamari. I’m sure it will turn out delicious!

    • Regina says

      Hi Sam, it’s been a while since I calculated these so I just went back in the comments to find the reader who requested the nutrition information. In the reply I said that I based the calculation on on using 1 spaghetti squash and 1/4 cup sauce for 2 servings. The numbers are for 1 serving (1/2 squash + 1/8 cup sauce). Hope this helps.

  20. Sam says

    So how many 1/8 c servings does the sauce recipe make? Making more than one squash so wonder how many batches of sauce I will need! Thanks!

    • Regina says

      If I remember correctly I used about 1/5 of the sauce (1/4 cup) per spaghetti squash. So that would make 10 1/8 cup servings.

  21. Li says

    What a great recipe! Super tasty and easy. We always cook our spaghetti squash in the slow cooker, which saves heating the whole house with roasting it in the oven and that worked out great with this recipe. We started eating it and my husband said “We need to buy more spaghetti squash so we can eat more of this!” Big hit. THanks for a great recipe.

  22. Kenelle says

    This is amazing! I have been looking for a recipe for the peanut sauce I get a the Vietnamese restaurant

  23. Kristen Best says

    I am excited to try this. Have you made this and added meat? I have two little boys and they are meat lovers. I am thinking chicken – do you have any ideas on how I could incorporate it?

  24. Allie P says

    I made this for date night with my boo but left out the coconut milk/sugar (boyfriend is allergic ), used rice wine vinegar, and bumped up the soy sauce. Was delicious!!! Definitely on the list of repeats. I want to play around with it for fun – next time will add lime zest/juice. Also, read a similar recipe that added raw julienned carrot and diced cucumber for added texture/to make it more like pad thai, so might try that too – NOT that it needs tweaked at all, I just like use the kitchen for my creative outlet

    • Regina says

      Thanks for your awesome feedback Allie! When I originally made it, it was more like a vegetable side. Now, if I were to turn it into a main meal it would definitely have more veggies. And a protein of sorts. I am definitely the same as you. Love to get creative in the kitchen 😀

  25. Kathleen says

    I’m excited to try this recipe, but I’m out of peanuts! Do you think I could make an almond butter instead? Or should I just go buy some peanuts… haha I was thinking even tahini might work?

    • Regina says

      Hmm, I am not sure. The peanut sauce is what makes this dish Thai for me. So I am not sure if I’s like it in Almond flavor. But you could certainly give it a try.

  26. Kaitlyn says

    Love it! I subbed regular PB and didn’t add and extra sugar and I thought it still tasted great. I also added a teaspoon of ground red pepper for some spice. Thanks for the interesting Thai combo with spaghetti squash- one of my new favorites. Ow! Now just trying to think of what to make with the leftover peanut sauce. 🙂

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