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Vibrant and light, yet perfectly cozy, this Spaghetti Squash Salad features silky strands of squash, crisp veggies, fresh herbs, and crunchy cashews tossed in a lush Asian dressing. Deliciously flavorful and low-carb, this recipe for spaghetti squash pasta salad is ideal as a warm or cold main dish or side dish that’s guaranteed to get rave reviews.

“This is the one of the best recipes I’ve ever made! It is an incredible flavor blast made with healthy ingredients (I cut sugar in less than half). Fantastic recipe! Thanks for sharing.”

-Beccy
Angled action photo of two hands serving asian spaghetti squash salad.

Update: This recipe was originally published in January 2018. I made edits to the content below to include more information about making this spaghetti squash salad recipe at home.

Hi there, friends! I hope you are hungry, because we are treating our taste buds to ALL the flavor. With the ideal balance of sweet, sour, savory, spicy, and salty flavors, this recipe for spaghetti squash salad is the low-carb Asian comfort food you’ve been missing!

Table of Contents

About this spaghetti squash salad

This roast spaghetti squash salad features savory, silky strands of spaghetti squash mixed with pungent red onions, herbaceous cilantro, fresh scallions, cooling mint, spicy serrano peppers, and crunchy cashews. Generously drizzled with a luscious, smooth, umami-rich, slightly-sweet coconut dressing, this Thai spaghetti features the perfect balance of flavors – spicy, savory and sweet. This spaghetti salad is vibrant and light, yet filling and satisfying. Plus, it’s rocking a delicious harmony of flavor!

This salad made of spaghetti squash is my current obsession. It feels slightly decadent (because, hello it looks like yellow pasta), but it eats light since there’s plenty of antioxidants, dietary fiber, healthy fatty acids, vitamin C, and more.

Basically, this Asian spaghetti is for those who love fresh flavors and pasta—MINUS the carb bloat.

If you love winter squash as much as I do, check out these delicious recipes next: If you’re looking for more squash salads, check out this roasted butternut squash salad, stuffed acorn squash and sage pasta with butternut squash.

Why this recipe works!

  • Bold Asian-Inspired Flavors. With a zesty dressing made from ingredients like coconut milk, a hint of brown sugar, fish sauce, and lime juice, this dish is bursting with the umami, sweet, sour, and salty notes that define Asian cuisine. It’s a refreshing, vibrant alternative to bland salads and ordinary pasta dishes.
  • Quick & Easy to Make. Despite the sophisticated flavors, this spaghetti squash pasta salad is actually incredibly easy to prepare. While roasting the squash takes about 45 minutes, it’s an entirely hands-off process. And the dressing comes together in a matter of mere minutes. Simply toss everything together, and you’ve got a delicious meal in no time!
  • Low-Carb, High Flavor. This recipe offers all the satisfaction of a traditional pasta salad – just with a fraction of the carbs. The roasted strands of spaghetti squash mimic the texture of noodles, but they’re packed with fiber and essential nutrients, making it a great choice for those looking to reduce carbs—without sacrificing flavor.
  • Unique Recipe. This spaghetti squash salad recipe features a delicious and unique mix savory squash, herbaceous fresh herbs, crunchy nuts, and a sweet, spicy, umami Asian dressing to create a unique flavor profile that stands out from the rest.
Overhead photo of spaghetti squash pasta salad with fresh veggies and Asian vinaigrette in a white serving bowl.

Ingredients for spaghetti squash pasta salad

  • Spaghetti Squash. You’ll need one medium-size squash. Look for one that feels heavy for its size and has firm, smooth skin for the best taste.
  • Fresh Herbs. A combination of fresh cilantro and mint leaves provide refreshing, herbaceous flavors. Swap: If you don’t like cilantro, use fresh Thai basil for the most comparable flavor. If you can’t get your hands on Thai basil, use fresh parsley, but please note it will change the flavor profile of this dish.
  • Serrano Pepper. This small green chili pepper is moderately spicy. Be sure to remove the seeds and ribs if you prefer mild flavor. Swap: Substitute jalapeño pepper or pickled jalapeño pepper if you prefer a milder heat level.
  • Red Onion. Provide a mild and slightly sweet in flavor compared to yellow onions. Swap: Use fast pickled red onions if you prefer a tangy flavor.
  • Green Onions. Also known as scallions, these onions have a very mild flavor.
  • Nuts. Be sure to use nuts that are roasted and salted for the best taste. I like cashews or peanuts here, but you can use what you love.
  • Lime. You’ll need fresh lime juice for both the salad and the dressing.

For the Asian dressing

  • Garlic. Minced fresh garlic cloves provide pungent, aromatic flavor.
  • Ginger. A little bit of grated fresh ginger gives the dressing a peppery, citrus flavor that plays perfectly with the fish sauce and coconut milk.
  • Fish Sauce. This fermented sauce is made from anchovies and salt, which gives the dressing tons of umami flavor.
  • Light Brown Sugar. For a little sweetness.
  • Rice Vinegar. This Asian vinegar provides a mild, slightly sweet flavor that brightens up the dressing.
  • Coconut Milk. Be sure to use full-fat coconut milk for the riches, creamiest texture. And shake the can before using as the contents tend to separate during storage (it’s normal). Swap: You can substitute low-fat coconut milk – just note that the dressing will be thinner in texture.

Creative recipe variations

  • Add Protein. Turn this salad into a more substantial meal by adding leftover roasted chicken or poached chicken breasts, turkey, salmon, poached cocktail shrimp, or tofu.
  • Spice it Up. If you’re a fan of spicy heat, take this dish to the next level by drizzling it with sriracha sauce or adding a little chili paste to the dressing.
  • Incorporate More Veggies. If you’re looking to for more nutrients, add thinly sliced cucumbers for cool crunch, or toss in edamame beans, snap peas, tomatoes, or even Kalamata olives or chopped mini sweet peppers for more texture and color.
  • Switch the Dressing. While I love the silky Asian dressing, you can absolutely experiment with variations. Sesame-ginger dressing or an orange-vinaigrette would be delicious with this spaghetti squash salad as well.
  • Add a Tropical Twist. Toss in a handful of diced pineapple, diced mango, or even spicy mango salsa for a tropical, refreshing bite.
  • Turn it into a Hot Dish. If you prefer a warm, comforting meal, simply toast eh roasted spaghetti squash with the Asian salad dressing while it’s still warm and serve it as a hot dish instead of a cold salad.
Angled action photo of asian salad dressing being poured over a squash salad in a white bowl.

Follow these chef expert tips for the best success!

  • Choose the Right Spaghetti Squash. Be sure to select a spaghetti squash that feels heavy for its size and firm to the touch, with no soft spots of cracks. A smaller to medium-size squash will give you the best results.
  • Properly Roast the Squash. When roasting your spaghetti squash, slice it in half lengthwise and scoop out the seeds before drizzling with oil and seasoning. And roast it cut-side-down to avoid it becoming watery.
  • Remove Excess Moisture. Once the spaghetti squash is perfectly roasted and cool enough to handle, place the strands in a clean kitchen towel or paper towels to blot off any excess moisture. This will help prevent the salad from becoming watery.
  • Don’t Over Dress the Spaghetti Squash Salad. Start by adding half of the dressing and toss the salad gently. Then, add more dressing if need be. Adding the dressing gradually will help prevent the delicate flavors drowning out.
  • Add Crunch for Texture. This salad greatly benefits from a little bit of crunch, so don’t skip the nuts. And if you want more texture, consider adding seeds or extra nuts.
  • Make it Your Own. The best part about cooking at home is experimenting to create a dish perfect for YOU and YOUR tastebuds! I recommend playing around with the recipe—whether you add protein, extra veggies, adjust the dressing, or do something delicious I haven’t even thought of yet!
  • Garnish it Up. Fresh garnishes not only make this Asian spaghetti squash visually appealing, but it also provides a layer of herbaceous flavor that truly makes this salad exceptional. A handful of fresh cilantro, mint, crushed red pepper flakes, and toasted nuts will take this dish to the next level of yum.

FAQs: frequently asked questions

Below you’ll find the most common questions and answers about making this recipe. If you have a question you’d like answered, please drop it in the comments section below!

How to easily cut spaghetti squash?

If you have a really hard time cutting spaghetti squash in half, there is a trick to make it easier! Simply cut a few small slits in the squash flesh, along the same exact path you plan to slice it (lengthwise), and then microwave the squash whole for 5-6 minutes.

Allow the squash to cool and then proceed to cut it in half along the line you already outlined.

How to roast a spaghetti squash whole?

Or, you can always skip cutting the squash in half all together and roast the squash whole. You will need to prick the squash all over with a small sharp pairing knife first, then transfer the squash to a rimmed baking sheet and roast for about 1 hour 20 minutes, or until the squash is tender when pierced with a knife.

Just a note about this method, you won’t get the same caramelized flavor on the spaghetti squash strands as you will if you roast halved spaghetti squash!

How do I know when my spaghetti squash is fully cooked?

You wan to roast the squash until the flesh is tender. You can easily check the spaghetti squash for doneness by scraping the tins of a fork against the flesh—if it easily pulls apart into strands the squash is done roasting. If it’s undercooked, just pop the squash back in the oven and let it roast for a few more minutes.

What can I use instead of fish sauce in the dressing?

Fish sauce lends a slightly salty, rich umami flavor the dressing. However, if you’re looking for a vegetarian or vegan option, you can swap it out and use soy sauce or tamari instead. Or, use coconut aminos for a slightly sweeter, milder flavor.

Can I make this asian squash recipe ahead of time?

Yes, you can make this Asian squash recipe in advance. However, I recommend keeping the dressing and garnishes (fresh herbs and nuts) separate until you’re ready to serve the salad.

Overhead photo of spaghetti squash salad with fresh herbs and an Asian salad dressing in a white serving bowl.

Serving Asian Spaghetti squash

Common serving suggestions

Unique serving ideas

  • Alongside Asian Soup: Keep things light by serving your spaghetti squash pasta salad with your favorite brothy soups, like egg drop soup or miso soup with chicken meatballs.
  • With a Side of Crispy Spring Rolls: Pair your Asian spaghetti squash recipe with crispy spring rolls, plump summer rolls, or dumplings for a fun, Asian-inspired meal.
  • As a Sushi-Inspired Bowl: Layer the spaghetti salad with avocado, Japanese cucumber salad, and a drizzle of soy or tamari sauce to create a sushi-inspired bowl. Top with spicy tuna for a fresh and creative take on the classic flavors of Asian cuisine.
  • Topped with Fried Shallots or Crispy Rice: Add an extra layer of crunch by topping this Asian spaghetti squash recipe with crispy fried shallots or even crispy rice.

Storing leftovers

  • In the Fridge: Allow the asian squash recipe to cool completely before storing leftovers in an airtight container in the fridge for up to 3 days.
  • Storage Note: If you’ve made the salad and tossed it in the dressing ahead of time, it will start to soften the squash after a day or two, so it’s best to eat the dressed salad within the first 24-48 hours for optimal texture.
  • Pro-Tip for Storage: If you’re planning to store leftovers, keep the dressing in a separate container to prevent the Asian spaghetti salad from becoming soggy. Add the dressing right before serving for the best results.

Freezer storage

  • Freezing Squash: Spaghetti squash salad is best when you enjoy it within the first 3 days. However, if you need to freeze this recipe, you can freeze the squash strands on their own. Simply roast and completely cool the spaghetti squash as directed in the recipe. Then, store the strands in an airtight, freezer-safe container or bag in the freezer for up to 1 month.
Close-up photo of Asian spaghetti squash with coconut dressing, cilantro, and cashews.

If you’re looking to revamp your salad game, this hot or cold spaghetti squash pasta salad is a must try. With its unique twist on traditional Asian flavors and wholesome ingredients, this spaghetti squash recipe brings deliciously satisfying notes to every bite.

Until next week, friends, cheers!

Cheyanne

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More spaghetti squash recipes!

Overhead photo of spaghetti squash salad with fresh herbs and an Asian salad dressing in a white serving bowl.

Spaghetti Squash Salad

5 from 6 votes
Author: Cheyanne Holzworth
Total Time: 1 hour
Prep Time: 15 minutes
Cook Time: 45 minutes
Servings: 4 servings
Print Recipe Pin Recipe
If you're looking for a vibrant and light, yet cozy meal, this Spaghetti Squash Salad is just the ticket! Featuring silky strands of spaghetti squash, crisp veggies, fresh herbs, and crunchy cashews tossed with a smooth Asian dressing, this squash pasta salad delivers the best of both worlds—exciting flavors and low-carb ingredients. Perfect as a main dish or side, you can serve this recipe warm or cold for a dish that's guaranteed to impress.

Equipment

  • 1 baking sheet – for roasting spaghetti squash
  • 1 Small Saucepan – for the dressing
  • 1 Immersion, Stand Blender, OR Whisk – for the dressing

Ingredients 

Spaghetti Squash Salad

  • 1 medium Spaghetti Squash – halved lengthwise and seeded (about 3 pounds)
  • ½ Cup Cilantro Leaves
  • ¼ Cup Mint
  • 1 whole Serrano Pepper – thinly sliced
  • ½ medium Red Onion – thinly sliced
  • 4 medium Green Onions – sliced
  • ¾ Cup Cashews – OR 1/3 cup roasted pumpkin seeds
  • 1 whole Lime – cut into wedges

Asian Dressing

Instructions

  • Preheat Oven: Arrange oven rack to the center position and then preheat the oven to 375 degrees F.
    Line a baking sheet with aluminum foil or parchment paper for easy clean up. Then spray it lightly with nonstick cooking spray.
  • Roast the Spaghetti Squash: Drizzle the insides of each half of squash with olive oil and then generously season with salt and pepper.
    Place the squash – cut-side down =onto the prepared baking sheet.
    Transfer the squash to the preheated oven and roast until the squash is easily pierced with a fork and cooked through, about 45 minutes – 1 hour.
    Set aside until cool enough to handle. Once cooled, use a fork to scrape strands from the skin of squash and transfer to a large mixing bowl.
  • Meanwhile, Make the Salad Dressing: Add the vegetable oil to a small saucepan and place over medium heat.
    Once the oil is shimmering, add the garlic, serrano pepper, and ginger. Then, season with a generous pinch of salt.
    Cook, stirring, for 1 minute or until fragrant.
    Add the fish sauce, sugar, and vinegar to the pan. Cook, stirring often, until the ingredients caramelize, about 3-4 minutes.
    Remove the pan from heat. Stir in the coconut milk and lime juice.
    Use an immersion blender, stand blender, or a food processor to puree the dressing until it's super smooth.
    Taste the Asian dressing and adjust for seasoning with salt for overall flavor or specific ingredients for specific flavors. Then, set the dressing aside.
  • Assemble and Toss the Spaghetti Squash Salad: To the mixing bowl with the roasted spaghetti squash, add the cilantro, mint, jalapeno pepper, red onion, and green onions.
    Add half of the dressing and toss the ingredients to thoroughly combine.
    Taste the salad and add more dressing as needed, but be careful not to overdress the salad.
  • Garnish and Serve Asian Spaghetti Squash: Transfer the spaghetti squash salad to individual bowls or a large serving platter.
    Garnish with cashews and drizzle with fresh squeezed lime juice. Serve with remaining dressing on the side. Enjoy!

Video

Notes

  • Cilantro substitution: If you don’t like cilantro, you can substitute fresh Thai basil for the most comparable flavor.  If you can’t get your hands on Thai basil, feel free to use fresh parsley, however it will change the flavor profile of this dish.
  • Coconut Milk: I used full fat coconut milk in the recipe below because it lends the most luxurious mouth feel.  You can substitute low fat coconut milk, but the dressing will have a thinner texture.
  • Vinaigrette: The dressing can be made up to 3 days in advance and stored, covered, in the refrigerator.  Shake well before using!
  • Make Ahead / Storage: This Spaghetti Squash Salad will keep up to 3 days stored in an airtight container in the refrigerator. However, WAIT to add the fresh herbs, cashews and dressing until just before serving.
  • Need to Scale the Recipe? Hover your mouse over the number of servings in the recipe card. You’ll see a sliding scale pop up, you can use that to scale the recipe up or down as needed.
  • Got questions? I’ve got answers! If you ever run into an issue, have a question, or need any clarification – please feel free to drop them in the comments section. I’m happy to help when I can! 
Nutritional information is provided as a courtesy and the nutrition facts are an estimate based upon 4 servings. Exact information will depend upon the brands of ingredients and precise measurements used.

Nutrition

Calories: 342kcal    Carbohydrates: 36g    Protein: 8g    Fat: 22g    Saturated Fat: 8g    Polyunsaturated Fat: 5g    Monounsaturated Fat: 7g    Trans Fat: 0.02g    Sodium: 1115mg    Potassium: 649mg    Fiber: 6g    Sugar: 16g    Vitamin A: 718IU    Vitamin C: 16mg    Calcium: 109mg    Iron: 4mg
Course: Salad
Cuisine: Asian

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