This vegan spaghetti squash recipe with tofu and peanut sauce is perfect for a veggie-packed meal that’s satisfying and high in plant-based protein.

Plate of spaghetti squash noodles with peanut sauce, tofu cubes, roasted vegetables, sesame seeds and green onion.

Introduction

This recipe is a delicious way to include spaghetti squash in your diet. It’s Asian-inspired with crispy baked tofu, roasted vegetables and an easy coconut peanut sauce to top it all off.

Using spaghetti squash in place of rice or noodles is a great way to get more fiber into your diet and makes a good option for those eating a lower carbohydrate diet.

You can also try spaghetti squash in this Pesto Spaghetti Squash with Roasted Tomatoes. The sauce from this recipe is also used in this Tofu Edamame Buddha Bowl if you want to double up and make both recipes.

Ingredient Notes

  • Spaghetti Squash: Don’t worry about the exact size of squash used. Roughly 1 medium to large squash or 2 small ones is about right.
  • Tofu: Extra firm tofu is recommended but firm would also be ok.
  • Cornstarch: You can substituted arrowroot powder.
  • Vegetables: The recipe calls for broccoli, bell pepper, red onion and carrot but you mix and match with other veggies like cauliflower, zucchini, mushrooms or anything else you enjoy.
  • Almond Butter: The sauce can be made with peanut butter or almond butter.
  • Coconut Milk: Canned light coconut milk is best here, I don’t recommend using full-fat or it will be too thick. If you’d prefer a peanut sauce without coconut milk, you can use the ginger peanut sauce from this Peanut Tofu Bowl recipe or the spicy peanut sauce from this Cold Asian Noodle Salad.

This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.

Additions and Variations

  • You could use chickpeas as an alternative to tofu or they can be added to the recipe. Toss them with 1 tsp oil, salt and pepper and add to the pan with the squash.
  • Tempeh can also be used instead of tofu. You can use it in place of the tofu directly or make the marinated tempeh from this High-Protein Vegan Salad recipe.
  • If you want to add an Asian green like bok choy, I’d suggest steaming it separately.

Step-by-Step Photos

Before you start, preheat the oven to 425 F and line two large baking sheets with parchment paper.

Two halves of a spaghetti squash with seeds removed and sprinkled with salt and pepper.

Step 1: Cut the spaghetti squash in half lengthwise, remove the seeds and pulp and season with salt and pepper.

Two halves of a spaghetti squash placed cut side down on a baking sheet.

Step 2: Place the halves cut side down on a baking sheet and add to the oven at 425 F.

Cubed tofu mixed with soy sauce in a bowl with a small spatula resting in it.

Step 3: Add the tofu cubes to a bowl with the sesame oil, soy sauce, garlic powder, black pepper and cornstarch and toss to combine.

A baking sheet with tofu on one half and two halves of a spaghetti squash on the other.

Step 4: Once the squash has been in the oven for 10 minutes or so, add the tofu to the other half of the pan and place back in the oven.

Chopped onion, broccoli, carrot and bell pepper on a baking sheet.

Step 5: Add all the chopped veggies to another baking sheet and toss with 1 tbsp oil, salt and pepper and add to the oven with the squash and tofu.

Peanut sauce in a small bowl with a spoon in it.

Step 6: Mix up the sauce in a bowl until smooth and creamy.

Spaghetti squash noodles in a bowl with a spoon.

Step 7: Use a fork to scrape the spaghetti squash flesh away from the skin into noodles.

Plate of spaghetti squash noodles with peanut sauce, tofu cubes, roasted vegetables, sesame seeds and green onion.

Step 8: Divide the spaghetti squash noodles between 4 servings and top each with equal amounts of tofu and vegetables.

Drizzle your desired amount of sauce over each and serve with sesame seeds and green onions.

Fork with a piece of tofu and some spaghetti squash on it over a plate of spaghetti squash and roasted vegetables.

FAQs

Can I freeze this recipe?

This recipe isn’t really suitable for freezing. Technically you could but the squash, veggies and tofu won’t have the most appetizing texture after freezing and thawing.

How long does this keep?

You can store the squash topped with veggies and tofu in an airtight container in the fridge for up to 4 days. I recommend storing the sauce separately if you’re making this in advance or for meal prep.

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Plate of spaghetti squash noodles with peanut sauce, tofu cubes, roasted vegetables, sesame seeds and green onion.

Vegan Spaghetti Squash with Tofu and Peanut Sauce

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 3 reviews
  • Author: Deryn Macey
  • Prep Time: 10 mins
  • Cook Time: 40 mins
  • Total Time: 50 minutes
  • Yield: 4
  • Category: Entree
  • Cuisine: American
  • Diet: Vegan
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Description

This delicious vegan spaghetti squash features roasted veggies, crispy tofu and peanut sauce for a Thai-inspired easy dinner everyone will love. Everything is made on sheet pans for convenience.


Ingredients

For the Squash, Tofu & Vegetables

  • 1 medium to large or 2 small spaghetti squash (about 1500g total)
  • salt and pepper
  • 1 350 g package extra firm tofu, cut into cubes
  • 1 tbsp cornstarch
  • 1 tbsp soy sauce or gluten-free tamari
  • 1 tsp sesame oil
  • 1 tsp garlic powder
  • 1 cup broccoli florets
  • 1 red bell pepper, chopped
  • 1 small red onion, chopped
  • 2 carrots, thinly sliced
  • 1 tbsp olive oil

For the Sauce

  • 1/4 cup almond butter or peanut butter
  • 2 tbsp sweet chili sauce
  • 3 tbsp soy sauce or gluten-free tamari
  • 1 tsp rice vinegar
  • 1/4 cup light coconut milk
  • 1 tbsp sambal oelek or sriracha sauce

Instructions

  1. Prepare: Preheat the oven to 425 F and line two large baking sheets that will fit on one oven rack at the same time with parchment paper. 
  2. Slice and Season Squash: Slice into the squash with a sharp knife, cutting lengthwise from the middle to one end, then from the middle to the opposite end until you can break it in half. Remove the seeds and pulp. Season the cut sides with salt and pepper.
  3. Bake Squash: Place the squash halves cut-side down on one half of one of the baking sheets and add to the oven.
  4. Roast Tofu: Cut the tofu into cubes and toss with the cornstarch, soy sauce or tamari, sesame oil, garlic powder and some black pepper in a bowl until all the pieces are coated. After the squash has been in the oven for 10 minutes, add the tofu pieces to the other half other baking sheet.
  5. Roast Vegetables: Add all of the chopped vegetables to the other baking sheet and toss with 1 tbsp olive oil, salt and pepper. Add to the oven as well. The squash should roast about 35-40 minutes in total, while the tofu and veggies should roast about 25-30 minutes. 
  6. Mix Sauce: Add all of the sauce ingredients to a small bowl and whisk together until smooth.
  7. Create Squash Noodles: Once you can pierce the squash skin with a knife, remove everything from the oven. Pull a fork through the spaghetti squash flesh to create strands, or “noodles”, until you’ve scraped all the flesh away from the skin.
  8. Serve: Divide the squash between 4 servings and top each with equal amounts of tofu and vegetables. Drizzle each with desired amount of sauce, you may use it all or have some extra. Serve topped with green onions, fresh cilantro and sesame seeds.


Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 307
  • Sugar: 14 g
  • Sodium: 179 mg
  • Fat: 16 g
  • Carbohydrates: 34 g
  • Fiber: 9 g
  • Protein: 13 g