Thai Spicy Basil Vegan Spaghetti Squash Stir-Fry

This spicy vegan stir-fry makes a delicious, plant-based dinner. Based on the Thai recipe for Pad Krapow, this oil-free version uses roasted spaghetti squash for a light, flavorful dish. Bold flavor and healthy veggies – this beats take out any night of the week!

An Oil-Free Plant-Based, Vegan Version of Thai Spicy Basil Chicken

The inspiration for this plant-based dish comes from Thai Spicy Basil Chicken Stir-fry, Pad Krapow Gai. The name comes from Pad (which means stir-fry), Krapow (which means holy basil), and Gai (which means chicken). Essentially, it’s stir-fried chicken. For this vegan version, simply drop the Gai and load up on the veggies.

Authentic recipes will often start with red Thai Bird Chilies, garlic, fish sauce, sugar, and soy sauce. I made a few swaps to fit a whole-foods, plant-based lifestyle:

• Fish sauce is swapped out for vegan Worcestershire. Worscestershire provides deep, umami flavor, similar to the fish sauce. Be sure to find a vegan version, so as to avoid any anchovies in the Worcestershire.
• Tamari is swapped for soy sauce. This is an easy swap, simply to keep the dish gluten-free. Both tamari and soy sauce are plant-based. So, if you prefer soy you can use that instead.
• Sweet veggies instead of sugar: I ditched the sugar for the natural sweetness of vegetables. Sweet onion and sweet snap peas add that hint of sweetness. Yet, they don’t overpower the dish.
• Red Thai Bird Chilies were swapped for crushed red pepper flake. This is simply a matter of convenience. It can be difficult to find red thai chilies year-round. Plus, red chili paste is something you can always keep in your fridge.
• Added Spaghetti Squash Noodles. While this stir-fry is traditionally served over rice, I love the bright color and light flavor of spaghetti squash noodles. The strands soak up the spicy sauce for a delicious, satisfying dinner.

Creating Spicy, Oil-Free Thai Flavor

It doesn’t take a lot of work to create a lot of flavor for this stir-fry. Spicy red chili, garlic, and tamari create the base for the recipe. Rather than sauteing these ingredients in oil, you can simply use water. A wide saute pan and high heat help with this. Add water, as needed, to prevent burning.

History of Spicy Thai Basil

Fresh basil was introduced to Thailand around 2400 BC. It shows up frequently in Thai cooking, from stir-fry’s to garnishes with Pho. Spicy Thai Basil is a common street food dish. Vendors like it because it quickly comes together. It’s served on most American menus with ground chicken. However, in Thailand it can be made with pork, tofu, beef, egg, or all vegetables.

Fun Fact: Spicy Thai Basil Rice was the first dish requested by the 12 Thai soccer players who were trapped in a cave. This young soccer team and their coach were trapped for over 2 weeks. When they were rescued, their first meal was this dish.

How to Cook Spaghetti Squash: Oven Roast or Microwave

There are two ways main ways to cook spaghetti squash. You can roast it in the oven. Or, you can cook it in the microwave.

Oil-Free Oven Roasted Spaghetti Squash:

The oven roasting method is described in this recipe: You halve and seed the squash. Then, roast it face-down with a little water until tender. The pros are that it is slightly sweeter and less likely to be mushy. However, the con is that takes a really long time (some times up to an hour).

Quick Microwaved Spaghetti Squash:

The quicker version of cooking spaghetti squash is in the microwave. First, you want to pierce the squash a few times. This will help it release steam during cooking. Otherwise, you might end up with a squash explosion. Then, you place the squash on a microwave-safe plate and cook until done. This usually takes about 7-9 minutes, depending on the size of your squash.

While it’s much faster than oven roasting, it can be a bit messier. You have to still remove the seeds after cooking. In turn, you may lose some of squash while scraping out the seeds.

Why You’ll Love this Vegan Thai Spicy Basil Spaghetti Squash Stir-Fry Recipe!

This is a healthy, oil-free dinner that will transport you to a far-off land.

You’ll love this plant-based, oil-free vegan recipe! It is:

• Full of Asian flavor with spicy, umami flavor
• Colorful and Beautiful
• A fun way to use Spaghetti Squash
• Healthier than take-out

Chef Katie’s Plant-Based Cooking Tips for Oil-Free Stir-Fry:

Stir-Fry Tips: The key to a good stir-fry is prep. Have your vegetables chopped, noodles cooked, and sauce ready to go. Then, cook the stir-fry quickly at a high temperature. This will give you crisp texture and bright colors.

Stir-Fry Prep Ahead: You can prepare the components of this stir-fry ahead of time and then assemble just before serving. Cut the vegetables, cook the noodles, and prepare the sauce ingredients ahead of time. Then, sauté everything in the pan just before serving.

Frozen Veggie Help: For a quicker version of this recipe, you can use a Stir-Fry Blend of frozen vegetables. You’ll need 1 (1-pound) bag for this recipe). Simply, stir-fry the frozen vegetables when you would otherwise add the fresh bell pepper and onion to the pan.

Tamari vs. Soy Sauce:  Tamari is the gluten-free version of soy sauce.  Use it in this recipe to ensure a gluten-free recipe.  If gluten isn’t a concern for you, you can use either tamari or soy sauce.

Stir-Fry Versatility: Mix and match the vegetables in this oil-free stir-fry with your own favorites. Sliced mushrooms, carrots, green beans, and broccoli florets would all work. Or, clean out your fridge and use scraps of onion, bell pepper, and baby spinach.

Thai Spicy Basil Vegan Spaghetti Squash Stir-Fry

• Medium
• Yield: about 8 cups
• Servings: 2
• Ready in: 60 minutes

If you love this, you’ll also love: Singapore Udon Noodle Stir-Fry, Oil-Free Almond Butter Green Bean Pad Thai, Oil-Free Vietnamese Orange Ginger Tofu Stir-fry, 5 Minute Asian Soba Noodle Bowl, and Oil-Free Massaman Thai Curry.

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Thai Spicy Basil Vegan Spaghetti Squash Stir-Fry

Spicy red chili paste provides a kick in this fat-free vegan Thai stir-fry. Using spaghetti squash for “noodles” keeps this healthy dinner recipe gluten-free and grain-free. Snap peas add a pop of color, but you can use frozen broccoli or green beans for quick and easy Asian flavor. Add tofu, tempeh, or edamame for extra vegetarian protein.

Course Dinner, Entree, Main Course

Cuisine Asian, Gluten-Free, Low Calorie, Low-Carb, Low-Fat, Thai, Vegan, Vegetarian

Keyword dinner for one, healthy, low-calorie, low-carb, oil-free, plant-based, spicy, squash, stir-fry, take-out, vegan, veggies, wfpb, whole foods diet

Total Time 1 hour hour

Servings 2

Calories 238kcal

Ingredients

• 1 medium spaghetti squash (about 1 1/2 pounds) halved and seeded
• 2 teaspoons red chili paste or 2 teaspoons crushed red pepper flakes
• 4 cloves garlic thinly sliced
• 1 tablespoon tamari or soy sauce
• 2 teaspoons vegan Worcestershire sauce
• 1 small onion thinly sliced
• 1 red bell pepper thinly sliced
• 2 cups snap peas
• 1/4 cup basil thinly sliced

Instructions

• Preheat oven to 375 F.

To Roast the Spaghetti Squash:

• Place squash halves cut-side-down in a baking dish. Add enough water to come up 1/2 inch in the bottom of the pan. Bake the spaghetti squash until tender, 45-50 minutes. You can do this step ahead of time or see my quick trick for cooking the squash in the microwave.
• When spaghetti squash is tender, you should be able to easily insert a fork between the flesh and the skin. Remove from the oven and let cool a few minutes. When spaghetti squash is cool enough to handle, use a fork to pull out the flesh in “noodles”.
• While the squash is roasting, though, you can prepare your stir-fry ingredients.

To prepare the Thai Basil Stir-Fry:

• Combine the red chili paste (or red chili flake), garlic, tamari (or soy sauce), Worcestershire, and 1/4 cup water in a wide pan.
• Cover and gently sweat 3-5 minutes, over medium heat, until aromatic.
• Increase the heat to high. Add the onion and peppers to the pan. Saute over high heat until the peppers are tender, 5-7 minutes. Stir often to prevent burning. If the mixture starts to burn, lower the heat and add 1/4 cup water.
• Add the snap peas and spaghetti squash noodles. Stir to combine.
• Saute until the snap peas are tender, 3-4 minutes.
• Add the basil and stir to combine.
• Taste to adjust seasoning and add more tamari if needed. Serve immediately.

Video

Notes

MEDIUM Servings: 2 Ready In: 60 minutes

Chef’s Tip:  Use a fork to remove the spaghetti squash “noodles” once it’s cooked.  These healthy vegetable noodles taste just like pasta.  Use as a gluten-free, grain-free option for any spaghetti dish

Chef’s Plant-Based Tip:  Sweet snap peas and basil help balance the spicy flavors in this healthy, plant-based, Asian stir-fry.  Use Thai basil for even more authentic Asian flavor

Chef’s Tip: Spicy red chili pasta, Siracha, gives this healthy, oil-free stir-fry its kick. Use more or less, depending on your tastes.

Chef’s Gluten-Free Tip: For a truly gluten-free recipe, be sure to use tamari instead of soy sauce. Tamari is made without wheat, making it a safe option for Asian Celiac recipes

Chef’s Tips: For a faster version, microwave the squash 8-10 minutes. You can even roast (or microwave) your squash and slice your onion and bell pepper on the weekend so that you have a quick weeknight dinner, ready to go. For extra protein, you can add tofu, tempeh, or shelled edamame

Nutrition Facts

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