Spaghetti Squash Recipe: Understand Its Nutrition And Benefits

Are you craving Pad Thai but want a lighter, veggie-packed option? Say goodbye to the takeout menus and hello to spaghetti squash pad Thai! This recipe swaps rice noodles for squash, creating a delicious low-carb base. It is packed with protein-rich tofu and colorful vegetables, giving it a flavorful twist on the classic. So, remove the guilt and embrace a satisfying, nutritious weeknight spaghetti squash recipes that aligns with your weight loss plans!

How To Make Spaghetti Squash Pad Thai?

To make this recipe follow these simple steps to make it at home. This recipe contains the health benefits of lemon, vegetables, and protein rich foods.

1. To begin with, preheat the oven to 400°F (200°C). Scoop out the seeds after cutting the spaghetti squash in half.
2. Then, add salt and pepper to the sliced sides after brushing them with olive oil. Place the squash halves cut-side down on a baking sheet and bake for 30-45 minutes, or until tender.
3. Meanwhile, make the pad Thai sauce. Combine brown sugar, fish sauce, rice vinegar, lime juice, tamarind concentrate, garlic, and red pepper flakes in a small saucepan over medium-low heat. Whisk until the sugar dissolves, and simmer for a few minutes.
4. To prepare the tofu, toss it with cornstarch (for a crispier texture) and set aside.
5. After cooking the squash, take it out of the oven and allow it to cool slightly. Using a fork, shred the squash spaghetti flesh into spaghetti-like strands and discard the peel.
6. Then, heat oil in a large skillet or wok over medium-high heat. Cook the onion for two minutes, or until it becomes soft. Later, add the bell pepper and carrots and cook for another 2-3 minutes, or until tender but crisp.
7. Now, push the vegetables to the side of the pan. Add the beaten eggs to the empty side of the pan and scramble them until cooked through.
8. Then, add the tofu to the pan and cook until golden brown on all sides.
9. Now is the time to add the shredded squash spaghetti, bean sprouts, scallions, and Pad Thai sauce to the pan and toss to coat. Heat everything through for a couple of minutes.
10. Finally, divide the Pad Thai among plates and garnish with chopped peanuts, lime wedges, cilantro, and red pepper flakes.

Nutritional Profile

The exact nutritional profile of spaghetti squash pad thai can vary depending on the recipe. So, here’s a squash spaghetti nutritional profile of a 100-gram serving :

Nutrient	Value
Calories	130 kcal
Fat	0.5 gm
Carbohydrates	6 gm
Fiber	1.5 gm
Protein	0.6 gm

As you can see, squash spaghetti pad thai is a good source of calories, fat, carbohydrates, and protein. It’s also a decent source of fiber and sugar.

Health Benefits Of Squash Pad Thai

Spaghetti squash pad Thai is a tasty and nutritious variation on the traditional Thai dish. The dish is also packed with vegetables and protein, making it a well-rounded meal.

Here are some of the health benefits of squash spaghetti pad Thai:

• Low in calories and carbs: Squash spaghetti is a great source of fiber, which helps you feel full and satisfied. It is also low in calories and carbs, making it a perfect choice for those who are watching their weight or following a low-carb diet.
• Rich in nutrients: Spaghetti squash is a good source of vitamins A, C, and vitamin B6, as well as potassium and manganese. These nutrients are essential for better eye health, skin health, and overall well being.
• Protein-packed: When you add protein to your squash spaghetti pad thai, such as chicken, tofu, or shrimp, it becomes a more balanced meal that will help you stay energized throughout the day.
• Gluten-free: Squash spaghetti is naturally gluten-free, making it a great option for those with celiac disease or gluten sensitivity.
• Low in fat: Squash spaghetti is a very low-fat food. When you prepare your pad thai with lean protein and healthy fats, such as avocado or nuts, it becomes a super healthy meal.

Tips And Variations For Spaghetti Squash Pad Thai

Need help cooking squash spaghetti pad Thai? Fear not! These tips and tricks will troubleshoot common issues and inspire creative variations for a perfect Pad Thai every time.

• Keep an eye on the squash while roasting. It’s better to take it out a little early and check for tenderness than to overcook it.
• After roasting, let the squash cool slightly before shredding. This allows excess moisture to evaporate, preventing a watery Pad Thai.
• Always taste your sauce before adding it to the pad Thai. Adjust seasonings like fish sauce, soy sauce, lime juice, and brown sugar to your preference.
• Leftover squash spaghetti pad Thai can be stored in an airtight container in the refrigerator for up to 3 days.
• For the best results, reheat Pad Thai in a skillet over medium heat. To keep it from drying out, add a little water or broth. Stir-fry the Pad Thai until heated through, about 3-5 minutes.

Variations:

• You can substitute diced tofu for chicken or shrimp. Add them to the pan after the vegetables have cooked and cook until pink and opaque, about 2-3 minutes.
• For a vegetarian option, use crumbled tempeh. Saute it in the pan with a little oil until golden brown before adding the other ingredients.
• Omit any animal based protein to make your Pad Thai vegan friendly. You can use a drizzle of sesame oil for extra richness in place of fish sauce.
• To make it a gluten-free Pad Thai (or homemade version), skip any thickening agents that contain gluten.

Frequently Asked Questions

Is Spaghetti Squash Healthy?

Yes, Squash Spaghetti Pad Thai is a healthier alternative to traditional Pad Thai. Squash spaghetti is lower in carbs and calories than rice noodles, and it packs in a good amount of vitamins and fiber. You can also control the amount of oil and protein you add to make it even healthier.

How Do I Prevent The Spaghetti Squash From Getting Mushy?

Don’t overcook the squash while roasting. Shred it carefully with thicker strands, and let it cool slightly before shredding to allow excess moisture to evaporate.

Can I Make This Gluten-Free?

Yes! Use a gluten-free sauce or make your own with gluten-free ingredients like tamari instead of soy sauce. Squash spaghetti is naturally gluten free; you can also use rice noodles or bean thread noodles if they fit your dietary needs.

Contact Us

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Disclaimer

This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.