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, and clean eating. The peanut sauce makes a great dip too.
My first encounter with spaghetti squash was when one week we had 3(!) spaghetti squashes in our CSA box. I had never cooked with that vegetable before and now I had to come up with a way to use 3.
For my first try I followed a cookbook recipe and really  liked the result. And it also inspired me to take things further.
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.
That was some 2 years ago.
This Thai Spaghetti Squash recipe has turned out to be super popular (especially on Pinterest).
Now, I am circling back to this recipe with a new way to prepare spaghetti squash in the Instant Pot, a new serving suggestion and improved photos.
In case you are curious, this is what the original images looked like:
This post contains affiliate links.
Instant Pot Spaghetti Squash
There are 3 easy parts to this recipes. First, the spaghetti squash needs to be cooked. Cutting the squash along the width instead of lengthwise results in extra long noodle strands.
Originally, I was roasting the spaghetti squash in the oven. But since getting my Instant Pot I always go with the Instant Pot Spaghetti Squash method, because it only takes 10 minutes(!!). Even less at sea level.
If you don't like cutting the hard peel of a raw squash, follow this method of cooking a whole spaghetti squash.
I have the 6-quart 7-in-1 DUO which you can usually get on Amazon for the best price.
Thai Peanut Sauce
While the squash is cooking, you can prepare the creamy peanut sauce that gives this dish its distinct Thai flavor.
The combination of coconut milk with all natural peanut butter already give the sauce a Thai touch. Then I am also using coconut sugar (also called palm sugar), which is the sweetener used in Thai curries.
But what really puts this sauce over the ‘Thai edge’ is the red curry paste in it. Using curry paste is a shortcut to getting the unique Thai spice blend, since the individual ingredients (like galangal and kaffir lime) could be difficult to source. It also adds some heat so you don't have to include anything like red pepper flakes, fresh ginger, scallions, or garlic. All of the spice and flavour needed will be in the curry paste mixture already.
This is my go-to curry paste, but it is not vegan because it includes dried shrimp. To make this recipe vegan I recommend this curry paste.
Another Thai touch I like to add is fish sauce.
You can usually find fish sauce near the soy sauce in your grocery store. If not, there is always Amazon. This is the same brand of fish sauce we also used while we lived in Thailand.
But again, this is not vegan. The vegan substitution here is soy sauce or Tamari (to make gluten free as well). Even Liquid Aminos can be substituted.
The instructions below make a lot more peanut sauce than you need for 1 spaghetti squash. However, 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.
To make the sauce, you simply whisk peanut butter in a saucepan over medium heat with the coconut milk, coconut sugar, water, 2 tablespoon each soy sauce and vinegar, and 2 teaspoon each sesame oil and red curry paste. The sauce cooks until nice and thick so that it coats the squash noodles well.
Alternatively, you can combine all the sauce ingredients to really smooth consistency using a blender.
Instead, I make 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 made fresh spring rolls with spaghetti squash, which are perfect to dip in this peanut sauce. It also is the sauce I use on my Thai Buddha Bowl.
Once the spaghetti squash and peanut sauce are prepared, they are combined in a large bowl with some garlic, parsley (you can also use fresh 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. A squeeze of fresh lime juice, cilantro, parsley, and/or a sprinkle of green onions can add some brightness and zinginess to the finished product if you would like to get creative with your garnishes. However, even some sprinkled chopped peanuts would give the dish an attractive finish and some crunch.
Many readers have commented, since publishing of the original, how they like to use this recipe to make a sort of grain free Spaghetti Squash Pad Thai (although original Pad Thai isn’t even made with a peanut sauce).
For that, they are adding items like sliced veggies and/or chicken or tofu to the dish. I have started to just add bean sprouts, sliced red bell pepper and carrots, and crunchy peanuts on top of my peanut-y spaghetti squash bowl, although you can definitely cook/sauté them first. Some shredded cabbage, edamame, or broccoli florets would be delicious to include in this dish as well.
Other Recipes You Will Love:
- Thai Buddha Bowl
- Peanut Butter Banana Ice Cream
- Coconut Flour Peanut Butter Mug Cake
- How to Make Tahini - Sesame Paste
- Instant Pot Butternut Squash Soup
- Spaghetti Squash Bolognese
- Spaghetti Squash Casserole
- Stuffed Acorn Squash
Easy Thai Peanut Sauce Spaghetti Squash
Ingredients
- 1 medium spaghetti squash
- olive oil
- sea salt
- 1 garlic clove minced
- ¼ cup chopped parsley or cilantro leaves
- 2 tablespoons crushed peanuts
Peanut Sauce:
- 1 can (14 ounces) coconut milk
- â…” cup natural peanut butter
- ¼ cup coconut sugar * or 2 tablespoon maple syrup
- ¼ cup water
- 2 tablespoons soy sauce Tamari to make gluten-free, or fish sauce for non-vegans
- 2 tablespoons white or apple cider vinegar
- 2 teaspoons toasted sesame oil
- 2 teaspoons red curry paste
Instructions
Spaghetti Squash Oven Method:
- Preheat oven to 350 F. Half the squash and scoop out the seeds.
- Drizzle inside with olive oil and sprinkle with salt. Place spaghetti squash cut side down on a baking sheet and roast for 25 minutes until tender.
- 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.
Spaghetti Squash Instant Pot Method:
- With a small sharp knife cut the spaghetti squash in half widthwise. Use a spoon or small knife to remove the seeds.
- Pour 1 cup of water into your Instant Pot. Add a trivet and place the 2 spaghetti squash halves on the trivet. Orientation doesn't matter too much, but I always do cut side up.
- Close the lid and turn the valve to sealing. Select the 'Manual' setting and adjust to 10 minutes.
- Once the pressure cook cycle has finished, turn the valve to venting to quick release the pressure.
- Open the lid and pour out any liquid that may have collected inside the spaghetti squash halves. Test a few strands for doneness. You can always add a few more minutes for softer texture.
- Let the squash cool until comfortable to handle. Use a fork to loosen and scrape out the spaghetti squash noodles.
Peanut Sauce:
- 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 to thicken the sauce, while stirring almost constantly.
- Take off heat once thickened.
- 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).
- Plate and garnish with a little more crushed peanuts and chopped parsley. Optionally, serve with veggies of choice. I used bean sprouts, sliced bell pepper and carrots. Drizzle with more peanut sauce as desired.
Notes
Nutrition
Â
Disclosure: Instant Pot has generously sent me one of their electric pressure cookers to use in this video. 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!
Calee Spinney
This was excellent. I used agave in place of the coconut sugar and omitted the sesame oil because I didn't have any. If, like me, you consume little/no sugar then this will likely taste very sweet to you; I will likely dial that down the next time I make it. I added red pepper, broccoli, snow peas, and baby corn to increase the veggies. Super delicious! I will definitely be making this again.
Jennifer @ Leelalicious
Love the additions you made to the recipe, Calee! Thank you for commenting. 🙂
Carlina
I miss the old recipe (pre-February 2021) with microwave instructions and slightly different ingredients. Can you post that variation somewhere or send it to me?
Regina | Leelalicious
I think you may have had a different recipe (from a different site) before. I never had microwave instructions. And I just compared the sauce recipe with the earliest version. It hasn't changed at all. The most recent changes where adding a link to my post about cooking a whole spaghetti squash in the pressure cooker.
Bernadette Laganella
I use spaghetti squash all the time and will definitely bookmark this recipe for a meatless Monday
Maggie
Delicious! I didnt have curry paste or sesame oil so I added extra soy and curry powder to taste. This was amazing! A perfect recipe for spaghetti squash because the squash has a bit of a crunch to it compared to regular noodles. Will do again and double the sauce to freeze for later!
Regina | Leelalicious
Awesome. I am glad to hear your substitutions worked out for you and maybe they can help another reader as well.
Genevieve
This recipe is great! I didn't have any natural PB so I substituted it for the regular crunchy PB I already had. I also substituted the white/apple cider vinegar for rice vinegar and didn't add any sugar at all and it turned out great. Thank you!
Marilou
Thank you so much for this recipe, it's pretty tasty! I was looking for something to do with an overcooked spaghetti squash. I couldn't really use it like pasta because it is more like puree than strands. This was great! Can't wait to try it again with a properly cooked squash.
I adjusted the sauce amounts for a little 160 ml can of coconut milk like this:
-1 can (160 ml) coconut milk
-1/4 cup natural peanut butter
-1 tbsp. sugar
-1 tbsp. water
-3/4 tbsp. soy sauce
-3/4 tbsp. rice vinegar
-1/2 tbsp. sesame oil
-1/2 tbsp. red curry paste
I also added to the sauce a little bit of ginger garlic paste, 1 sliced green onion, the juice of 1/2 lime and some salt. I sauteed tofu cubes, onions, mushrooms and green pepper slices and added them to the squash and sauce mix. Delicious!
Alissa
Great reviews but this wasn't my favorite. It was just too "peanuty" (and I love peanut butter). It would be great as a chicken satay dip. Also, I wish I had really paid attention to the instructions and saw that you only end up using 1/4 cup. I would've totally cut the sauce part in half. Much better ways to use spaghetti squash, in my opinion.
Tiff
Amazing!! We doubled the sauce so we could feeeze it for a 2nd round. We added a touch of saracha to the sauce to give it a kick. Also sautéed a yellow pepper and some soy and fish sauce marinated chicken to give it a little more substance. This will definitely become a staple!
Regina
You additions sound amazing! And great foresight at making a double batch of the sauce
Dana
This was delicious. I used leftover sauce to make a quinoa chicken bowl with Thai veggies. It makes a large batch of sauce. Can the sauce be frozen?
Regina
Your leftover use of sauce sounds delicious!! I haven't tried freezing the sauce before, but I don't see why not
Kathleen and Scott
What an absolutely fabulous recipe - loved it! We added shredded carrot, red peppper and shrimp and served as a main dish. We received rave reviews from our guests. Our only disappointment was that we had no leftovers . Thank you for sharing. Awesome!
Regina
Awesome!! I am so glad this recipe was well received by everyone
Alison Trinward
Hi there, I am excited to try this recipe but had one question (I tried to look in the comments but did not locate). What is the 2/3 c natural supposed to be? Peanut butter maybe?
Thanks!
Alison
Ashley
Wondering the same thing!
Regina
OH NO! Yes it is peanut butter. My new recipe plugins seems to have eaten that part. Will fix right away. Thanks for pointing that out
Ashley
Thanks! I made this tonight and it's seriously delicious! I threw in some chicken meatballs to complete the meal and I thought it was great. My calorie count is coming in a bit higher though when I add it all up.
Regina
Chicken meatballs sound like a great addition! And I bet that they would also call for a little more sauce. My nutrition calculation was definitely just an estimate, but in included about 1/8 cup of sauce per serving.
Kenzie
Just made this for dinner and thought it was pretty tasty! I'm a big peanut sauce fan, and attempting to find more vegetarian/vegan dinner options. I thought this was great, but a little too peanut butter-y. I only had sweetened peanut butter so I used that and left out the coconut sugar/brown sugar. I used peppers, carrots, bok choy, and ginger in my veggies. Topped off with cilantro and lime! Yum. Will probably reduce the peanut butter next time. Thanks for the recipe 🙂
Regina
I have never tried it with the sweetened kind of peanut butter. Using all natural peanut butter makes it really a lot more like they do it in Thailand where whole peanuts are ground into a paste with mortar and pestle. But if reducing the peanut butter works for you, go for it.
Muna
Is there an alternative to peanut sauce? cause I am unfortunately allergic
Regina
Just peanuts? Then maybe almond butter would work in this recipe. If it's nuts altogether you may need to look for another sauce to pair with spaghetti squash altogether
Bonnie
Wow Butter! It's made from dried soybeans.
Tina
I just made this and it was fantastic! Thank you!!
Regina
That's wonderful to hear, Tina! Thank you for your great feedback 🙂
wendrika
This is the best peanut sauce recipe I have tried! I increased the amounts a little to make more sauce and also cooked up some fettucini to spread the meal for a larger crowd. It was so delicious! I am excited to try it next time with tofu, chicken, or quinoa (alongside the spaghetti squash of course). Thanks for sharing this one!
Regina
Thank you so much Wendrika! I absolutely love this peanut sauce too. Love all the ways you are stretching this recipe to feed a crowd.
Kaitlyn
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. 🙂
Regina
Thanks for the tip that regular PB worked for you here. I love the sauce on everything! Like this grain bowl http://leelalicious.com/thai-style-buddha-bowl/ or even as satay-like sauce on chicken.
Kathleen
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
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.
Allie P
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
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 😀
Kristen Best
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?
Regina
Hi Kristen, I would probably grill or pan-fry some chicken breast, cut into strips and toss with the sauce and spaghetti squash
Kristen Best
I made this last night and my 7 year old LOVED it - even asked for seconds! Thank you!
Regina
That's awesome to hear Kristen! Kid-approval is a special honor for every recipe 🙂
Kenelle
This is amazing! I have been looking for a recipe for the peanut sauce I get a the Vietnamese restaurant
Regina
Enjoy Kenelle! I love this sauce to dip fresh Vietnamese spring rolls in.