Free Printable: Low Carb & Keto Food List

• What Is Spaghetti Squash Pad Thai?
• Why You’ll Love This Keto Pad Thai Recipe
• Ingredients & Substitutions
• How To Make Spaghetti Squash Pad Thai
• Noodle Variations
• Storage Instructions
• More Low Carb Asian Recipes
• Tools To Make Spaghetti Squash Pad Thai
• Spaghetti Squash Pad Thai Recipe card
• Recipe Reviews

It’s much easier to make keto Thai food (or just healthier Thai food) than you might think! This easy spaghetti squash Pad Thai recipe (a.k.a. keto pad Thai ) is packed with all the same flavors you’d expect from the restaurant version — but without the high-carb rice noodles or sugar in the sauce.

The spaghetti squash noodles are just as delicious, and the flavors are the same. If you’re looking for other ways to use spaghetti squash, try my spaghetti squash casserole or stuffed spaghetti squash lasagna boats .

What Is Spaghetti Squash Pad Thai?

Regular Pad Thai is a common street food stir fry in Thailand, but it’s also probably the most popular Thai food in the US. This version is essentially the same dish, but it’s made with spaghetti squash instead of rice noodles! (Sometimes other veggies, like bean sprouts, cilantro, ginger, or bell peppers, are also added.) It’s naturally low carb, keto friendly, and gluten-free. If you skip the peanut butter and peanuts, it’s also paleo and whole30 approved.

Why You’ll Love This Keto Pad Thai Recipe

• Fresh, savory, nutty flavor
• Soft and chewy noodle texture
• Straightforward steps
• 5g net carbs per serving
• A delicious way to satisfy takeout cravings!

Ingredients & Substitutions

Here I explain the best ingredients for pad Thai spaghetti squash, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

Spaghetti Squash:

• Spaghetti Squash – Choose a medium spaghetti squash for this recipe (about 4-6 pounds).
• Avocado Oil – For roasting and browning the spaghetti squash. You can use any neutral cooking oil you prefer, both for the squash and for stir frying later.
• Sea Salt

Keto Pad Thai Sauce:

• Coconut Aminos – You can have soy sauce on keto and can substitute it here, but coconut aminos makes a good soy sauce substitute that also offers a bit of sweetness — helpful since we’re skipping the sugar seen in conventional pad Thai recipes.
• White Wine Vinegar – If you tolerate grains, you can use the more traditional rice vinegar instead.
• Fish Sauce – A classic ingredient in Pad Thai sauce! Just make sure to use a sugar-free variety — we’re using just 2 tablespoons fish sauce, but it adds so much flavor.
• Tamarind Concentrate – Tamarind gives many low carb Thai food recipes their distinctive flavor. Find a brand without added sugar. If you can’t find tamarind concentrate, you can use tamarind paste instead, but would need to triple the amount. (Use 1 tablespoon paste instead of 1 teaspoon concentrate.)
• Peanut Butter – Use a sugar-free one. For the smoothest sauce, you’ll need to use a blender to incorporate it with the other ingredients. Skip it (along with the peanuts below) if you want paleo Pad Thai or whole30 Pad Thai, since peanuts are legumes and not allowed on these diet plans.
• Crushed Red Pepper Flakes – For just a hint of spice.

Stir Fry:

• Avocado Oil – Or use whichever oil you used for cooking the squash (if different).
• Garlic – Fresh minced garlic tastes best, but you can also use jarred minced garlic to save time.
• Chicken Breast – You can also use chicken thighs, or even make low carb pad Thai with shrimp, though cooking time will be faster.
• Eggs – Use whole, large eggs. Egg substitutes won’t work for this recipe.

Optional Garnishes:

• Roasted Peanuts – Whether chopped or whole, they make a classic garnish for pad Thai.
• Green Onions – Slice scallions thinly for a burst of bright flavor.
• Lime Wedges – A squeeze of fresh lime juice gives a refreshing finish to this noodle dish.

How To Make Spaghetti Squash Pad Thai

This section shows how to make easy keto pad Thai with spaghetti squash, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Cook squash. Make baked spaghetti squash first. Use a fork to release the strands when done cooking, then cover to keep warm and set aside.
2. Make sauce. Whisk together all sauce ingredients, using a blender if you’re including the optional peanut butter. Set aside.
3. Cook garlic. Heat oil in a large wok or large skillet over medium high heat and add garlic, sauteing until fragrant.

1. Add chicken. Increase heat to medium-high and add chicken pieces to the hot pan. Cook until golden and just barely done.
2. Cook eggs. Push chicken to the side of the pan and add egg to the open side. Scramble, then mix with chicken.

1. Add noodles. Transfer cooked spaghetti squash and the sauce to the pan. Mix to coat everything in sauce.
2. Garnish. Remove from heat and garnish your keto Thai food with limes (or fresh lime juice), green onions, or peanuts, if desired.

Noodle Variations

To keep carbs in pad Thai low, you can also try these noodle options instead of spaghetti squash!

• Shirataki noodles – Also known as miracle noodles! Follow this shirataki noodles recipe through the stir frying step, then set aside until you can add them to the pad Thai sauce in this recipe.
• Kelp noodles – The fastest noodle option! No cooking needed, just rinse thoroughly and add them in at the end of the recipe with the sauce, tossing to coat.
• Spiralized daikon radish – Their flavor is perfect for keto Thai food! Spiralize 2-3 daikon radishes (peeling first, if desired). Add radish noodles to the pan between cooking the chicken and the eggs, sauteing until softened to your liking.
• Zucchini noodles – Cook zucchini noodles like this . Set aside until chicken and eggs are cooked, then add to the pan before finishing.

Storage Instructions

• Store: Keep low carb Thai food tightly covered in the fridge for up to 5 days
• Meal prep: Make squash and sauce ahead of time, storing separately until you’re ready to cook. You can also make the entire meal ahead and portion into containers.
• Reheat: Warm on the stove top or in the microwave at low power.
• Freeze: Low carb pad Thai noodles don’t freeze well when mixed together. However, you can freeze spaghetti squash, cooked chicken, and sauce separately, and thaw each one overnight before using them in this recipe.

More Low Carb Asian Recipes

After mastering this noodle dish, try these Asian-inspired keto recipes next!

Egg Roll In A Bowl

Hunan Beef

Cauliflower Fried Rice

Almond Chicken

Tools To Make Spaghetti Squash Pad Thai

• Blender – Helpful for making a smooth sugar-free pad Thai sauce.
• Baking Sheet – For roasting the spaghetti squash. Any kind you have will do, but if you need one, this one is super affordable.
• Wok – A great investment if you like making Asian dishes like pad Thai keto friendly.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Spaghetti Squash:

• 1 medium Spaghetti squash (4-6 lb) ▢
• 2 tsp Avocado oil ▢
• 1/4 tsp Sea salt ▢

Pad Thai Sauce:

• 3 tbsp Coconut aminos ▢
• 2 tbsp White wine vinegar (or rice vinegar if not grain-free) ▢
• 2 tbsp Fish sauce ▢
• 1 tsp Tamarind concentrate ▢
• 1 tbsp Peanut butter (optional; unsweetened) ▢
• 1/4 tsp Crushed red pepper flakes ▢

Stir Fry:

• 2 tbsp Avocado oil ▢
• 4 cloves Garlic (minced) ▢
• 12 oz Boneless skinless chicken breast (cut into 1 inch pieces) ▢
• 3 large Eggs ▢

Optional Garnishes:

• 1/2 cup Roasted peanuts (halved or chopped) ▢
• 1/4 cup Green onions (chopped) ▢
• 1 medium Lime (cut into wedges) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Cook spaghetti squash according to instructions here . You can use avocado oil instead of olive oil to reduce the number of different ingredients.
2. Meanwhile, whisk together all the keto Pad Thai sauce ingredients. (If you’re including the optional peanut butter and yours is thick, and if you have trouble getting it smooth enough, you can give it a quick blend in a blender until smooth.) Set aside.
3. When the spaghetti squash is done cooking, use a fork to release the strands. Cover to keep warm and set aside.
4. Heat 2 tablespoons avocado oil in a large wok over medium heat, until shimmering. Add the minced garlic and saute for about 30 to 60 seconds, until fragrant.
5. Increase heat to medium high and immediately add the chicken pieces. Cook for about 90 seconds on each side, until golden brown and just cooked through.
6. Push the chicken to the side of the pan. Add the egg to the other side and scramble to cook, about 1 to 2 minutes , then mix with the chicken.
7. Add the spaghetti squash noodles and sauce to the pan. Mix well to coat in sauce.
8. Remove from heat. If desired, top with roasted peanuts and chopped green onions, and garnish with lime wedges.

Did You Like It?

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Maya’s Recipe Notes

Serving size : 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Spaghetti Squash Pad Thai Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Spaghetti Squash Pad Thai

Make keto Thai food easy with this spaghetti squash Pad Thai! It’s simple to make, with a flavorful sauce, juicy chicken, and tender noodles.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/spaghetti-squash-pad-thai-recipe/

Ingredients

Spaghetti Squash:

• 1 medium Spaghetti squash (4-6 lb)
• 2 tsp Avocado oil
• 1/4 tsp Sea salt

Pad Thai Sauce:

• 3 tbsp Coconut aminos
• 2 tbsp White wine vinegar (or rice vinegar if not grain-free)
• 2 tbsp Fish sauce
• 1 tsp Tamarind concentrate
• 1 tbsp Peanut butter (optional; unsweetened)
• 1/4 tsp Crushed red pepper flakes

Stir Fry:

• 2 tbsp Avocado oil
• 4 cloves Garlic (minced)
• 12 oz Boneless skinless chicken breast (cut into 1 inch pieces)
• 3 large Eggs

Optional Garnishes:

• 1/2 cup Roasted peanuts (halved or chopped)
• 1/4 cup Green onions (chopped)
• 1 medium Lime (cut into wedges)

Instructions

1. Cook spaghetti squash according to instructions here . You can use avocado oil instead of olive oil to reduce the number of different ingredients.
2. Meanwhile, whisk together all the keto Pad Thai sauce ingredients. (If you’re including the optional peanut butter and yours is thick, and if you have trouble getting it smooth enough, you can give it a quick blend in a blender until smooth.) Set aside.
3. When the spaghetti squash is done cooking, use a fork to release the strands. Cover to keep warm and set aside.
4. Heat 2 tablespoons avocado oil in a large wok over medium heat, until shimmering. Add the minced garlic and saute for about 30 to 60 seconds, until fragrant.
5. Increase heat to medium high and immediately add the chicken pieces. Cook for about 90 seconds on each side, until golden brown and just cooked through.
6. Push the chicken to the side of the pan. Add the egg to the other side and scramble to cook, about 1 to 2 minutes , then mix with the chicken.
7. Add the spaghetti squash noodles and sauce to the pan. Mix well to coat in sauce.
8. Remove from heat. If desired, top with roasted peanuts and chopped green onions, and garnish with lime wedges.

Maya’s Recipe Notes

Serving size : 1 cup

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)