Tuna and Spaghetti Squash Pad Thai – A Low Carb Dish with Peanut Sauce Weight Loss Recipe

Last Updated on November 29, 2024 by Arif Chowdhury

If you’ve ever craved the flavors of Pad Thai but hesitated because of the heavy carbs, you’re in for a treat!

This Tuna and Spaghetti Squash Pad Thai is a low-carb twist on the beloved Thai classic. By swapping traditional rice noodles for spaghetti squash, this recipe delivers the same bold, nutty, and tangy flavors you love but with a fraction of the carbs.

Imagine the slightly sweet crunch of spaghetti squash paired with tender tuna, all coated in a creamy peanut sauce and topped with a medley of fresh toppings.

Whether you’re counting carbs, managing your weight, or just looking for a healthier dinner option, this dish is a must-try.

Why This Recipe Works for Weight Loss

1. Low in Carbs, High in Nutrients

Spaghetti squash is a fantastic alternative to traditional noodles, containing only 7 grams of carbs per cup compared to about 43 grams in a cup of rice noodles.

It’s also rich in vitamins like A and C and contains potassium, a mineral that supports hydration and muscle function.

2. Packed with Protein

Tuna is a lean protein powerhouse. A 3-ounce serving provides about 20-25 grams of protein and less than 2 grams of fat, making it an excellent addition to any weight-loss-focused meal.

Protein not only helps build and maintain muscle but also boosts satiety, keeping you full longer.

3. Healthy Fats to Keep You Satisfied

The peanut sauce in this dish isn’t just for flavor—it provides a dose of healthy fats that your body needs to absorb fat-soluble vitamins.

Studies show that moderate fat consumption can actually aid weight loss by reducing hunger hormones and preventing overeating.

Ingredients You’ll Need

This recipe serves 4 and features a mix of pantry staples and fresh ingredients:

For the Spaghetti Squash:

Spaghetti squash: 1 medium (about 2.5 lbs)
Olive oil: 1 tablespoon
Salt and pepper: To taste

For the Tuna Pad Thai:

Canned tuna: 2 (5-ounce) cans, drained
Eggs: 2, beaten
Red bell pepper: 1, thinly sliced
Carrot: 1 large, julienned or grated
Green onion: 2, chopped
Cilantro: 2 tablespoons, chopped

For the Peanut Sauce:

Peanut butter: 1/4 cup (natural, unsweetened)
Soy sauce: 3 tablespoons (or tamari for gluten-free)
Lime juice: 2 tablespoons
Honey or maple syrup: 1 tablespoon
Garlic: 1 clove, minced
Water: 2-3 tablespoons, to adjust consistency

Optional Garnishes:

Crushed peanuts
Lime wedges
Red pepper flakes for heat

Step-by-Step Recipe

1. Prepare the Spaghetti Squash

Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the insides with olive oil and season with salt and pepper.

Place the squash halves cut-side down on a baking sheet lined with parchment paper and roast for 35-40 minutes, or until the flesh is tender.

Once done, use a fork to scrape the strands into a large bowl. These strands will act as your “noodles.”

2. Make the Peanut Sauce

While the squash is roasting, prepare the peanut sauce. In a small bowl, whisk together peanut butter, soy sauce, lime juice, honey, and minced garlic. Add water one tablespoon at a time until you reach your desired consistency. Set aside.

3. Cook the Veggies and Eggs

Heat a large skillet or wok over medium heat. Add a drizzle of olive oil and sauté the red bell pepper and carrot until tender-crisp, about 3-4 minutes. Push the veggies to one side of the skillet.

Pour the beaten eggs into the empty side of the skillet and scramble until fully cooked. Mix the eggs with the veggies.

4. Add Tuna and Spaghetti Squash

Stir the drained tuna into the skillet, breaking it up into chunks. Add the cooked spaghetti squash strands and toss everything to combine.

5. Coat with Peanut Sauce

Pour the peanut sauce over the mixture and toss until everything is evenly coated. Cook for 2-3 minutes, allowing the flavors to meld.

6. Garnish and Serve

Transfer the Tuna and Spaghetti Squash Pad Thai to serving plates. Top with chopped green onions, fresh cilantro, crushed peanuts, and a squeeze of lime. If you like a bit of heat, sprinkle with red pepper flakes.

Nutritional Breakdown

Here’s the approximate nutritional information per serving (1/4 of the recipe):

Calories: 300
Protein: 22g
Carbs: 14g
Fat: 15g

Compare this to traditional Pad Thai, which can have over 800 calories and 80g of carbs per serving, and it’s clear this low-carb version is a much lighter option!

Why You’ll Love Tuna and Spaghetti Squash Pad Thai

1. Easy to Customize

Feel free to mix in other veggies like zucchini, snap peas, or mushrooms. You can also swap out tuna for shredded chicken or shrimp if you prefer.

2. Perfect for Meal Prep

This dish reheats beautifully, making it ideal for weekday lunches or quick dinners. Store leftovers in an airtight container in the fridge for up to 3 days.

3. Satisfies Pad Thai Cravings Without the Guilt

Craving takeout? This recipe offers all the bold, tangy, and nutty flavors of Pad Thai but keeps it low-carb and nutritious.

Fun Facts to Ponder

Spaghetti squash is one of the lowest-calorie veggies, with only 42 calories per cup, making it a weight-loss superstar.
Peanut butter lovers rejoice! Studies show that moderate consumption of peanut butter can help manage hunger and reduce overall calorie intake.
Tuna consumption is on the rise, with Americans eating over 1 billion pounds of canned tuna annually, making it one of the most popular seafood choices.

Final Thoughts

Who says comfort food can’t fit into a healthy lifestyle? Tuna and Spaghetti Squash Pad Thai proves otherwise.

It’s a delightful medley of textures and flavors, from the tender squash to the creamy peanut sauce and protein-packed tuna. This recipe isn’t just a low-carb alternative to a classic dish—it’s an easy, satisfying, and delicious way to eat healthier.

So next time you’re in the mood for takeout, skip the restaurant and whip up this easy Pad Thai at home. It’s a win for your taste buds and your waistline!