Vegan Thai-Inspired Spaghetti Squash
A quick and healthy Thai-inspired dish featuring tender spaghetti squash noodles tossed in a rich, creamy peanut sauce. This gluten-free and vegan recipe delivers satisfying plant-based protein and fiber, perfect for a flavorful weekday meal or meal prep.
Equipment
- Instant Pot (6-quart or larger)
- 1 Sharp Chef’s Knife
- 1 Medium saucepan
- 1 Large Mixing Bowl
- 1 Fork
Ingredients
Ingredients List
- 1 medium spaghetti squash
- Olive oil for drizzling
- Sea salt to taste
- 1 garlic clove minced
- ¼ cup chopped fresh parsley or cilantro leaves
- 2 tablespoons crushed peanuts
Peanut Sauce:
- 1 14 oz can coconut milk
- ⅔ cup natural peanut butter
- ¼ cup coconut sugar or 2 tablespoons maple syrup
- ¼ cup water
- 2 tablespoons soy sauce or tamari for gluten-free or fish sauce (non-vegan option)
- 2 tablespoons white or apple cider vinegar
- 2 teaspoons toasted sesame oil
- 2 teaspoons red curry paste
Instructions
- Prepare the Spaghetti Squash: Begin by carefully washing the outside of the spaghetti squash to remove any dirt. Using a sharp chef’s knife, place the squash on a sturdy cutting board. Slice the squash in half widthwise (across the shorter side), which will create halves with longer noodle strands once cooked. If the squash feels tough to cut, work slowly and cautiously to avoid accidents. After halving, use a spoon to scoop out the seeds and stringy pulp from each half, creating a hollow cavity. Set the squash halves aside while you prepare the cooking method of your choice.
- Oven Roasting Method: Preheat your oven to 350°F (175°C). Drizzle the cut sides of the squash halves lightly with olive oil, then sprinkle a pinch of sea salt evenly over the flesh. Place the squash halves cut-side down on a rimmed baking sheet lined with parchment paper or aluminum foil for easier cleanup. Roast the squash in the preheated oven for approximately 25 minutes, or until the flesh is tender and easily pierced with a fork. Remove from the oven and allow to cool for about 10 minutes so it is safe to handle.
- Instant Pot Pressure Cooking Method: Pour 1 cup of water into the Instant Pot insert. Place the metal trivet inside the pot and set the squash halves on top of it, cut side up. Seal the Instant Pot lid and ensure the pressure release valve is set to “Sealing.” Select the “Manual” or “Pressure Cook” function and set the timer for 10 minutes. Once the cooking cycle completes, carefully perform a quick pressure release by turning the valve to “Venting.” Open the lid, drain any excess liquid from the squash cavities, and test the flesh with a fork to ensure it is tender. If it requires softer texture, reseal and cook for a few more minutes as needed.
- Extract Spaghetti Squash Noodles: Once the squash halves have cooled enough to handle safely, use a fork to gently scrape the flesh lengthwise, coaxing out the spaghetti-like strands. Hold the squash half steady and use the fork to pull the flesh away from the skin, working all around the cavity until only the skin remains. If the strands seem moist or watery, transfer them to a colander or fine-mesh sieve and gently pat dry with paper towels to remove excess moisture. Place the prepared squash noodles into a large mixing bowl.
- Prepare the Creamy Thai Peanut Sauce: Gather all the peanut sauce ingredients: coconut milk, natural peanut butter, coconut sugar (or maple syrup), water, soy sauce or fish sauce, vinegar, toasted sesame oil, and red curry paste. Pour these into a medium saucepan. Place the pan over medium-high heat and whisk the ingredients together to combine them smoothly. Bring the mixture to a gentle boil, stirring constantly to prevent scorching. Once boiling, reduce the heat to low and let the sauce simmer, stirring frequently for about 5 minutes, until it thickens into a rich, velvety consistency that will coat the squash noodles beautifully. Remove from heat once the desired thickness is achieved.
- Combine Sauce and Spaghetti Squash Noodles: Heat a large skillet over medium heat and add a small splash of olive oil if desired. Add the minced garlic and sauté for 30 seconds until fragrant but not browned. Then stir in the chopped parsley or cilantro and approximately ¼ cup of the peanut sauce. Mix these together briefly to infuse the fresh herbs with the sauce’s flavors. Add the spaghetti squash noodles and crushed peanuts to the skillet. Toss everything gently but thoroughly to ensure the noodles are evenly coated with the creamy sauce. Cook for 1-2 minutes just until heated through, stirring frequently to prevent sticking.
- Plate and Garnish for Serving: Transfer the sauced spaghetti squash noodles to serving plates or bowls. For an extra touch of texture and flavor, sprinkle additional crushed peanuts over the top. Garnish with fresh chopped parsley or cilantro for brightness and a pop of color. Optionally, add a squeeze of fresh lime juice or thinly sliced green onions to enhance the dish’s freshness. For added nutrition and crunch, serve alongside or topped with raw or lightly sautéed vegetables like bean sprouts, shredded carrots, or sliced bell peppers.
- Enjoy and Store Leftovers Properly: Serve your Thai Spaghetti Squash with Peanut Sauce immediately while warm. Leftover squash and sauce can be stored separately in airtight containers in the refrigerator for up to 3 days. When reheating, gently warm the sauce on the stovetop and toss with the squash noodles to maintain the best texture. This dish also freezes well—freeze the sauce alone in portions and combine with freshly cooked squash when ready to eat for optimal flavor and textur
Notes
This recipe embraces simplicity while delivering bold Thai flavors through a creamy peanut sauce paired with tender spaghetti squash noodles. For the best texture, be sure to scrape the squash strands gently to avoid breaking them into mush. The recipe offers flexibility with cooking methods — oven roasting imparts a subtle caramelized flavor, while the Instant Pot method is ideal for quick weeknight meals. Feel free to swap coconut sugar with maple syrup or a low-carb sweetener depending on your dietary preferences. The peanut sauce makes more than needed for one squash, which is perfect for meal prepping or using as a versatile dip or dressing for other dishes.
