Chicken Pad Thai with Spaghetti Squash

GF DF SF Nov 11, 2025

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Instead of rice noodles, I'm packing my Chicken Pad Thai full of spaghetti squash for more vegetables. The result is a delicious lower carb, higher fat meal that still clocks in under 500 calories with over 40 g of protein. Not only is peanut butter perfect in the sauce, but the added fats, in combination with the lower carb content of the squash and the protein of the chicken, will help to minimize any spikes in your blood sugar. Protein, fat, and fiber all will give you a more steady glucose curve, as opposed to the added sugar and rice noodles typically found in Pad Thai

SQUASH
- 3 lb (1362 g) Spaghetti squash
- 1 tsp (5 g) Extra virgin olive oil
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

CHICKEN
- 2 lb (908 g) Boneless skinless chicken breast
- 1 tsp (5 g) Extra virgin olive oil
- 1 tsp (6 g) Salt
- 1 tsp (3 g) Black pepper, ground

VEGGIES
- 2 medium (300 g) Bell pepper
- 2 medium (300 g) Onion
- 1 tsp (5 g) Extra virgin olive oil

SAUCE
- 1/2 cup (128 g) Natural peanut butter
- 1/4 cup (60 g) Water
- 2 tbsp (30 g) Lime juice
- 2 tbsp (30 g) Soy sauce, low sodium, gluten free
- 1 tbsp (20 g) Sugar free syrup
- 1 tbsp (10 g) Garlic powder
- 1 tbsp (10 g) Onion powder
- 1 tbsp (6 g) Ginger, ground
- 1/2 tsp (0.5 g) Red pepper flakes

1. Preheat your oven to 400F, and line a large cookie sheet with parchment paper

2. Cut your squash in half lengthwise, and scoop out the seeds with a spoon. Season with oil, salt, and pepper

3. Roast at 400F, cut side down, for about 1 hour, or until fork tender. Remove from the oven, flip over, and let steam out for 5 minutes

4. Meanwhile, preheat a large pan over medium heat with oil. Cut your chicken into bite sized cubes, and add to the pan with salt and pepper. Sauté until fully cooked (165F), about 10 minutes, and set aside in a large bowl

5. Heat the now empty pan over medium with oil. Cut your peppers and onions into a medium dice, and add to the pan. Cover and cook until soft and lightly browned, about 10 minutes. Set aside with the chicken

6. Finally, whisk together your sauce in a medium bowl

7. When everything is done cooking, fluff the spaghetti squash with a fork into the bowl. Mix until fully combined, and divide 6 ways

https://www.poormanprotein.com/recipes/pad-thai

Description

 Instead of rice noodles, I'm packing my Chicken Pad Thai full of spaghetti squash for more vegetables. The result is a delicious lower carb, higher fat meal that still clocks in under 500 calories with over 40 g of protein. Not only is peanut butter perfect in the sauce, but the added fats, in combination with the lower carb content of the squash and the protein of the chicken, will help to minimize any spikes in your blood sugar. Protein, fat, and fiber all will give you a more steady glucose curve, as opposed to the added sugar and rice noodles typically found in Pad Thai

Time

Prep Time:

10 minutes

Cook Time:

1 hour

Total Time:

1 hours 10 minutes

Cost

Total Cost:

Cost per Serving:

$2.48

Ingredients

Serving(s)

Squash

3 lb Spaghetti squash
1 tsp Extra virgin olive oil
1 tsp Salt
1 tsp Black pepper, ground

Chicken

2 lb Boneless skinless chicken breast
1 tsp Extra virgin olive oil
1 tsp Salt
1 tsp Black pepper, ground

Veggies

2 medium Bell pepper
2 medium Onion
1 tsp Extra virgin olive oil

Sauce

1/2 cup Natural peanut butter
1/4 cup Water
2 tbsp Lime juice
2 tbsp Soy sauce, low sodium, gluten free
1 tbsp Sugar free syrup
1 tbsp Garlic powder
1 tbsp Onion powder
1 tbsp Ginger, ground
1/2 tsp Red pepper flakes

Instructions

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1. Preheat your oven to 400F, and line a large cookie sheet with parchment paper


2. Cut your squash in half lengthwise, and scoop out the seeds with a spoon. Season with oil, salt, and pepper


3. Roast at 400F, cut side down, for about 1 hour, or until fork tender. Remove from the oven, flip over, and let steam out for 5 minutes


4. Meanwhile, preheat a large pan over medium heat with oil. Cut your chicken into bite sized cubes, and add to the pan with salt and pepper. Sauté until fully cooked (165F), about 10 minutes, and set aside in a large bowl


5. Heat the now empty pan over medium with oil. Cut your peppers and onions into a medium dice, and add to the pan. Cover and cook until soft and lightly browned, about 10 minutes. Set aside with the chicken


6. Finally, whisk together your sauce in a medium bowl



7. When everything is done cooking, fluff the spaghetti squash with a fork into the bowl. Mix until fully combined, and divide 6 ways

Nutrition Facts

------------------------------------------

Servings: 6

Calories: 455

------------------------------------------
Total Fat: 18.7g (24 %)
 Saturated Fat: 3.2g (16 %)
 Polyunsaturated Fat: 3.6g
 Monounsaturated Fat: 8.6g
Cholesterol: 110mg (37 %)
Sodium: 1161mg (50 %)
Total Carbohydrate: 34.5g (13 %)
 Fiber: 8.0g (28 %)
 Net Carbs: 24.7g
 Total Sugar: 11.9g
 Sugar Alcohol: 1.8g
Protein: 42.9g (86 %)

------------------------------------------
Vitamin B12: 0.32mcg (13 %)
Vitamin D: 0.0mcg (0 %)
------------------------------------------
Calcium: 103mg (8 %)
Iron: 2.54mg (14 %)
Magnesium: 129mg (31 %)
Potassium: 1146mg (24 %)

------------------------------------------

Glycemic Index

:

26.3

Glycemic Load

:

8.2

Sources of Inspiration

https://www.eatingbirdfood.com/spaghetti-squash-pad-thai/#wprm-recipe-container-49432

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