Spaghetti-Squash with Spicy Asian Peanut Sauce and Veggies 

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Hey everyone!!!

I just finished my community rotation of my dietetic internship this week. I am so happy to have met such great people-both clients and staff/volunteers at the Oak Park River Forest Food Pantry- and to have learned so much from everyone. I’m sad to leave such a great place :(.

The pantry has a special nutrition education program and they present nutrition topics and recipes to clients at every distribution. One awesome aspect of the pantry is that they work not only to advocate for and help end hunger, their goal is to provide healthful foods as well.

The pantry provides fresh produce, allergen-friendly foods, and other healthful options. Sometimes clients are unfamiliar with foods received as donations and that is where the nutrition team helps educate clients about these foods.

This recipe was demoed at the pantry  in the summer using whole wheat pasta. I’ve become so used to whole wheat pasta that I find white pasta to be bland but some people are unfamiliar with the taste and don’t like it.

This is a great recipe because the flavorful sauce covers up the whole wheat flavor for those who don’t like whole wheat.

I re-wrote the recipe to include spaghetti squash-NOT because I think carbs are BAD- pasta is a great source of carbs which are needed for your body to function. BUT, I did have a cooked spaghetti squash in my fridge and this recipe worked tasted AMAZING with the veggies and sauce. Plus, it’s always great when you can include more veg in your life.

I cooked this up quickly after a workout class and used easy vegetables I had on hand. I love the addition of frozen edamame for color, and plant protein. Feel free to sub other vegetables you have available.

Have you ever made spaghetti squash before? Let me know if the comments!

Spaghetti-Squash with Spicy Asian Peanut Sauce and Veggies 


1 large spaghetti squash, cooked and cooled

1 tablespoon olive, canola, or sesame oil

1 large red onion, medium chopped

2 bell peppers, any colors, medium chopped

2 zucchinis, skin on, medium chopped

1 cup frozen edamame


For the sauce:

6 tablespoons peanut butter

4 tablespoons low-sodium soy sauce

1 tablespoons lemon juice

2 tablespoons sesame oil OR substitute with canola oil

1 teaspoon garlic powder

Crushed red chili flakes, as much as you like


  1. Heat 1 tablespoon over medium-high heat. Add onions and cook until they begin to soften, around 3-5 minutes.
  2. Add peppers and zucchini and cook 6-10 minutes, until vegetables are soft.
  3. While the vegetables cook, mix all of the sauce ingredients in a small bowl.
  4. Add the edamame, spaghetti squash, and sauce to the vegetables and heat through.
  5. Serve hot or cold.


Hope you all have a fantastic weekend!





4 thoughts on “Spaghetti-Squash with Spicy Asian Peanut Sauce and Veggies 

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