Spicy Spaghetti Squash Noodles
Spicy spaghetti squash noodles with creamy-flavor-packed-coconut-cream sauce! Whole30, paleo, and made in just minutes! An easy healthy family recipe everyone will love. Perfect for meal prep; can be made ahead and frozen- pulled out at your convenience!
You know those days when you have everything planned perfectly… and nothing goes as planned? Yup, here too! I had everything ready. My shopping list was prepped. Photoshoot sketched out. Groceries in the car… And then I went to make my tuna noodle casserole (because I have been having some serious tuna noodle cravings!!!).
Nothing went as planned. The sauce turned brown and didn’t taste like tuna noodle casserole; warm, comforting, homey flavor like my mom used to make. And the noodles weren’t thick enough to satisfy my egg noodle craving. I had the choice to throw it out and start batch number two, or taste it and see if it was worth sharing.
I guess since you are now reading this post, you can conclude what my decision was. Tasty enough to make it onto the keepers list, ugly fails turned awesome list.
Even though nothing went as planned, the result was a winner (!) and well worth the mess. Without today’s mistakes, there would be no spicy spaghetti squash tuna noodles. Thank you, you crazy unplanned, mixed up-nothing-went-as-planned-day.
So what do we have here? Well, a massive bowl of noodles for starters… don’t you just want to dig your chopsticks into a big heap of those noodles?! I have realized that some of my favorite things to make savory are: noodles and casseroles; hence why you see a boatload of these on my blog!
But these flavors! The combination is spicy, flavorful, and unexpected! This creamy sauce paired with spaghetti squash noodles hits the spot and is very satisfactory. Since I’m a fan, I had to choose a soft boiled egg to top it all off- optional, but highly suggested!
Spicy noodle know-how
Before you dig in, there are a few things you should know:
- These noodles are spicy! And I love them that way! And so will all of you, who like a little space going down… but for those of you who prefer a more mellow pallet, feel free to reduce the amount of garlic and chili flakes in this recipe to get a more mild creamy flavor.
- Second, you can sub spaghetti squash noodles for pretty much any other vegetable noodle you prefer (use this spiralizer to make vegetable noodles). Go crazy, like knock yourself out, but just dig into these noodles; you won’t regret it!!
More like this:
- 2 cans (or 27 oz) full fat coconut milk if you use lite coconut milk, add more arrowroot to thicken the sauce.
- 2-4 tablespoons arrowroot flour for thickening
- 2 teaspoons poultry seasoning I use Frontier brand
- 2 teaspoons minced garlic
- 2 teaspoons sea salt
- 1 small white onion chopped in 1/4" peices
- 1/2 teaspoon red pepper flakes
- 1 teaspoon paprika
- 1 medium cooked spaghetti squash see notes on how to cook
- 6 oz canned tuna salmon or chicken
| Info |
| Cook Time | 5-8 minutes |
| Prep Time | 10 minutes |
| Servings |
servings
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How to bake spaghetti squash: cut spaghetti squash in half lengthwise, use a large spoon to scrape the seeds from the center, lay face up on a baking tray, and brush lightly with olive oil. Bake on 450F for 25 minutes.
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Recipe Notes
How to bake spaghetti squash: cut spaghetti squash in half lengthwise, use a large spoon to scrape the seeds from the center, lay face up on a baking tray, and brush lightly with olive oil. Bake on 450F for 25 minutes. |
Ingredients
Sauce
Noodles
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- In a fry pan, sauté chopped onions with a drizzle of olive oil over medium heat for a few minutes until golden. Then add rest of sauce ingredients and stir. Bring the sauce to a boil, then reduce to a simmer and cook for 3-5 minutes. Sprinkle arrowroot flour into sauce and whisk until sauce thickens (do not over cook, because the sauce will become too thick), then remove from heat.
- Add cooked spaghetti squash and tuna to sauce, combine, and serve!
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Nutrition Facts
Spicy Spaghetti Squash Noodles
Amount Per Serving
Calories 372
Calories from Fat 207
% Daily Value*
Total Fat 23g
35%
Saturated Fat 14g
70%
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 23mg
8%
Sodium 1515mg
63%
Potassium 601mg
17%
Total Carbohydrates 33g
11%
Dietary Fiber 5g
20%
Sugars 11g
Protein 14g
28%
Vitamin A
25%
Vitamin C
18%
Calcium
9%
Iron
15%
* Percent Daily Values are based on a 2000 calorie diet.
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how do you recommend cooking the spaghetti squash?
Hi Lizzie, I cook mine cut in half baked on 350F on a baking tray, open faced with a bit of water in the cavity of the squash.
What can I use to substitute for the arrowroot flour? Can I use cornstarch or tapioca flour? I’m from a small town, we don’t have access to fancier, healthier ingredients and I really want to make this tomorrow. 🤤 Thank you for doing what you do, my brain thanks you for taking the stress out of meal planning after a long day of nursing!
Yes! Tapioca or corn starch will work. 🙂
This looks really good, I’m going to try it next week. the 2 cans of coconut milk seems like a lot! Think one plus some chicken broth might work?
Totally! That sounds yummy!
What size coconut milk did you use?
Size? Do you mean kind/brand?
I am also wondering how many ounces of coconut milk! This sounds delicious, thank you (:
Hi Britini, it’s about 27 oz coconut milk- canned full fat. 🙂
I’m wondering if instead of poultry seasoning I added a tablespoon or two of fish sauce. It goes so well with the coconut milk. Any thoughts?
Hi Susan, you can totally try that!
How did the fish sauce addition turn out?
What size can of coconut milk? Or how many ounces per can?
Hi Jen- each can of coconut milk is 13.66 oz. 🙂 Hope that helps!
Looks delicious! At what stage do you spirazilze the spaghetti?
Hi Kym, spaghetti squash doesn’t need to be spiralized- it just comes like that! 🙂
This looks awesome. Do you use the entire two cans, or just the milk and omit the water?
Hi Carey, I use the whole can of each! 🙂
Just wondering how big your squash was? I tried it and it came out as a goupy mush. I thought mine is was medium but I guess not. How big by weight is the squash you use? I’d like to try again because yours looks great.
Hi there, my squash is usually about 8-9″ long and 6″ wide.
Hi Aziza! I make spaghetti squash about 3 times a month. I started out having the same issue as you, but I finally figured out the best steps for me. Once I have cut it in half and pulled out the seeds and membrane, I brush on some olive oil. I bake the squash face down for 25 minutes at 325. I pull it out and check to make sure it doesn’t need more time. Typically, it only needs 25 minutes but on occasion I have had a squash need an additional 5 minutes.
Does the coconut milk make the recipe taste coconut-y?
Nope! 🙂 Not to most anyway- I haven’t had anyone report that it did, everyone says they can’t taste the coconut flavor.
I am looking forward to trying this recipe! Can you tell me what the serving size is? I love the nutrition bracket! I have been working to get all my numbers to a certain place. So this helps tremendously!
Hi Niki, this recipe serves four. 🙂
Kaylie,
You need to specify more on how to cook the spaghetti squash. You say to “lay in pan,” but do you lay it face up or down? Do you coat the flesh in olive oil? How do you check for when ist is done? How to scrape the flesh out? I did not do either of the above and had to add another 30 minutes of cook time with the squash facing down in order to salvage the recipe.
Hi Masie, I revised the notes and added more instructions- hopefully this will help. Thanks for pointing that out. Best of luck! 🙂
Hi, I was wondering if you drain the can of tuna/salmon/chicken before adding it?
Hi Amber, it depends on personal preference- I don’t drain it because I don’t like wasting and I don’t mind the flavor, but it’s up to you. 🙂
Can I use 2 cups of coconut milk in place of the cans?
Hi Donna, you may, but the sauce won’t be as thick or have the same rich flavor.
I have come to love cooking the spaghetti squash in my crockpot when I have the time. You just pierce it with a knife or a bunch of times and toss it in the crockpot with 2 cups of water for four hours on high or for six and 1/2 hours on low. Comes out perfect pretty much every time. Trying out the recipe tonight, I’m excited.
I tried this recipe out this week and it was amazing! I was looking to switch up my meal since I’m always rotating between the same recipes and this was perfect! It definitely had a kick to it, which I liked, and the supporting flavors were spot-on. I’ll be saving this one! Thank you for posting.
Thank you Hanna!
I saw the recipie serves 4. Is your nutrition facts for 1 serving of the whole dish? Thanks! Also could you use almond flour?
Hi Amanda, it’s per serving. Almond flour may work- I haven’t tried it though… I would suggest arrowroot, tapioca, or corn starch. 🙂
What would you suggest as another protein option? Bf doesn’t like tuna. Just an FYI, Thai Kitchen uses BPA liners in their cans. I contacted the company. If you have an instant pot, I highly suggest cooking the spaghetti squash in it. It takes 5 minutes. Can’t wait to make this!
Hi there! You can use chicken in place of tuna. 🙂
Hi Kaylie, I’m a little confused on how to cook the spaghetti squash. In your recipe notes you say (I think) to lay it face down in 1″ of water and bake for 50 minutes. But then in your reply to the first comment (from Lizzie) you say that you bake it face up, with olive oil brushed on top and water placed inside the squash. I’ve never had luck cooking one with good texture so I’d love to know what works best. The sauce sounds amazing! Thank you for clarifying!
Hi Monica, you can cook it either way- I will post my most recent way of cooking it that has been working WONDERFUL!!! 🙂
Hi Kaylie,
I loved the flavor of the sauce. I will definitely make it again, but I will do several things different.
First of all, baking the spaghetti squash for 25 minutes was not enough. I had to finish it off in the microwave. Normally, I would have baked it flesh side down, but I wanted to follow your recipe.. There was so much sauce, it turned out soupy. My spaghetti squash was medium sized, too. Hmmmm…
The final thing was that I used chunk white tuna and it just basically dissolved in the sauce. Solid would have worked so much better.
I ended up having to throw it all out in the end, but it was worth it just to taste the sauce. Thank you for that creation!
Hi Wendy, I would try using a bigger squash- that will use up the sauce, and use Safe Catch brand tuna. 🙂
Kaylie- this recipe is STUNNING! I’m actually watching my coworker eat it right now. I’m wondering if you have a suggestion for a poultry seasoning substitution? Vegetarian over here. Thanks!!
Hi Jessi! Thank you 🙂 I added a link to the seasoning I use in the recipe, and it’s vegan. Enjoy!
Wondering if you meant 2 cups of coconut milk? Made this and got soup!
I would try using a bigger squash to accompany the sauce. 🙂
I followed this recipe perfectly and it looks like slop. It has way too much “thick” liquid even with the 4tbsp of arrowroot powder. Definitely think 27oz of coconut milk is too much. I don’t know how to salvage this…
Hi Alex, your squash was probably too small in comparison with the sauce. Sorry you had difficulty. Also, if you over cook the sauce it will become too thick.
Are you calorie counts per serving or the whole dish?
Hi Megan, it’s per serving.
How many servings is this?
Four servings 🙂
thanks!
Needed to know for prepping purposes lol
Unfortunately I thought this was just meh – I agree with folks that two cans would make it soupy. I barely used one can and found it still more liquidy than I would like. Added extra arrowroot. I didn’t think it was that spicy either so I upped the red pepper. Glad to have tried something new but don’t think I will be making this again.