This Spaghetti Squash Pad Thai is a nourishing spin on the classic — using tender spaghetti squash instead of rice noodles and a creamy sunflower seed sauce in place of peanut-based dressings. It’s grain-free, nut-free, and full of plant-forward, hormone-friendly ingredients that are easy on digestion and big on flavor.
Yields:
3 Servings
Prep time:
15 mins
Total time:
55 mins
Ingredients
For the “Noodles”
- 1 medium spaghetti squash, halved and seeds removed
- 1 tbsp olive oil
- Salt and pepper to taste
For the Stir-Fry
- 1 tbsp olive oil or avocado oil
- 1 cup shredded carrots
- 1 cup snap peas or zucchini strips
- 2 cloves garlic, minced (or garlic-infused oil for sensitive digestion)
- 2 eggs, beaten (optional, for protein)
- 2 green onions (green tops only for low-FODMAP)
For the Sunflower Seed Sauce
- ¼ cup sunflower seed butter
- 1 tbsp tamari (gluten-free soy sauce)
- 1 tbsp lime juice (omit if GERD-sensitive)
- 1 tsp maple syrup
- 1 tsp grated ginger
- 2–3 tbsp warm water, to thin
Directions
- Roast the squash
Preheat oven to 400°F (200°C). Rub squash halves with olive oil, season lightly, and roast cut-side down on a baking sheet for 35–40 minutes. Let cool slightly, then use a fork to shred into “noodles.” - Make the sauce
In a small bowl, whisk together sunflower seed butter, tamari, lime juice, maple syrup, ginger, and water until smooth and pourable. - Stir-fry the veggies
In a large skillet or wok, heat oil over medium heat. Add garlic, carrots, and snap peas. Sauté for 3–4 minutes. Push veggies aside and scramble eggs (if using). - Assemble the dish
Add spaghetti squash noodles to the pan. Pour in sauce and toss everything to combine and warm through. Top with green onions and extra sunflower seeds if desired.
Nutrient Highlights
| Ingredient | Benefits | Notes |
|---|---|---|
| Spaghetti Squash | Grain-free, high in fiber & antioxidants | Great low-glycemic noodle alternative |
| Sunflower Seed Butter | Hormone-friendly fats + vitamin E | Nut-free, seed-based option |
| Eggs (optional) | Protein + choline for liver/hormone support | Can omit for vegan |
| Ginger & Garlic | Anti-inflammatory + gut-supportive | Use infused oil if sensitive |
| Tamari | Gluten-free umami | Use low-sodium for salt-sensitive diets |
Serving Suggestions
- Top with toasted sunflower seeds for crunch
- Add a squeeze of lime and fresh cilantro for brightness
- Serve alongside miso soup or a cucumber salad
- Bulk it up with tofu, shrimp, or chicken for extra protein
Why You’ll Love It
- Grain-free, nut-free, and dairy-free
- Packed with fiber, hormone-friendly fats, and plant-based nutrients
- Naturally gluten-free and low-FODMAP adaptable
- Comforting, flavorful, and great for gut health
- Ideal for cycle-syncing, especially during the follicular or luteal phase
