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Home › Recipes › By Diet › Dairy Free

Pumpkin Spaghetti Squash Pasta {Paleo}

by Lindsay Cotter · 09/21/2016

GFDairy FreeLow Carb
Jump to Recipe
★★★★ 3.3 from 8 reviews

Spaghetti Squash Pasta makes for an easy gluten-free and paleo pasta alternative! The tender pasta is topped with miso pumpkin sauce and buttery scallops. A healthy, lighter version of your favorite pasta dish. DIG IN!

Close up view of miso pumpkin sauce coated scallops over spaghetti squash with fresh herbs.

Once you start cooking with pumpkin, or spaghetti squash pasta for that matter, you just can’t stop. Like for reals. Toss some buttery scallops in with this obsession and you got yourself heaven on plate….. errr pasta bowl?? Whatever plating you so choose, it’s heaven. And as mentioned Monday, I’m officially ready for pumpkin. But that’s not the only thing we’re ready for.

Yep, you guessed it. Squash-mania!! The fact that God made several different squash varieties makes me happy. I thank Him daily. Haha. I also thank Him for creating genius people who share their spaghetti squash pasta cooking hacks. More on this in a minute.

So, let’s talk about this dish, cause I am pretty sure you’re thinking, “Oh I love me some spaghetti squash, but this recipe sounds too complicated.” Am I right? Don’t worry, I get it.

And I’m here to tell you that I’ve found a super easy way to make spaghetti squash pasta without all that stringy mess. Or without it turning into mushy pasta.

Okay, I borrowed the idea/hack, but you get my point.

How do you make spaghetti squash pasta?

I’m so glad you asked!

I’d also like you to know that the pumpkin sauce and scallops took all of 10 minutes to make. So technically, this seafood paleo pasta with miso pumpkin sauce is ready in under an hour. Major thrifty foodie points here ya’ll!!!

A grey serving bowl of pumpkin spaghetti squash with scallops being held.

Anyway, here’s whatcha do.

First, cut your spaghetti squash into rings. Yes horizontally. Width wise into ringlets. A heavy sharp chef’s knife is best to use.  It’s very sharp, just warning ya’ll!

Spaghetti squash cut into rings laying on a baking sheet ready to cook for pumpkin spaghetti squash pasta.

Scoop out the seeds in the middle.

Then, in order to dry out the noodles a bit, so they aren’t mushy post-roasting, you will need to salt/brine these ringlets.  It’s not a necessity, and it does take 20 minutes of “waiting,” but it totally improves the texture! Rinse off the salt before baking/roasting.

Add a little olive oil then in the oven we go! Bam!

While that’s cooking, you make your Asian inspired pumpkin sauce and scallops. Again, miso is not a necessity, but it evens out the sweetness of the squash. You can also use a combo of tamari or gluten-free soy sauce with sesame oil. I’m so fancy, I know. Kidding.

Lastly, you sear the scallops. And because I know many of you are fearful of cooking scallops, we’re gonna go over this again. Capeesh?

Side note -> Sizzlefish has the best scallops! Like, so easy to cook and hands down the best in flavor. I do not lie.

Miso pumpkin coasted scallops over a bed of spaghetti squash pasta served in a grey bowl and topped with fresh herbs.

All you need is one pan, butter or oil, and your scallops (cleaned). Heat a pan on between medium-high to high, add your butter. Once it starts sizzling, add your scallops. Add in your garlic and a dash of sea salt, then pan sear for 6-8 minutes on medium high, flipping the scallops once or twice.

Spaghetti squash pasta with scallops is an easy dinner recipe. Promise!

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Spaghetti Squash Pasta with pumpkin sauce and scallops

Seafood Pumpkin Spaghetti Squash Pasta


★★★★

3.3 from 8 reviews

  • Author: Lindsay Cotter
  • Total Time: 50 minutes
  • Yield: 3 1x
  • Diet: Gluten Free
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Description

Seafood Pumpkin Spaghetti Squash Pasta is strands of spaghetti squash topped with a miso pumpkin sauce and buttery scallops. A healthy lower carb version of your favorite pasta dish. Paleo and gluten-free, with a vegan recipe option.


Ingredients

Units Scale

For the spaghetti squash pasta:

  • 1 medium size spaghetti squash
  • sea salt to taste
  • 1 tablespoon olive oil

For the pumpkin sauce:

  • 1 tablespoon oil or butter (ghee for lactose-free)
  • 1 teaspoon minced garlic (2 small cloves)
  • 1 cup pumpkin puree
  • 1/3 cup coconut cream or regular cream if dairy is tolerated
  • 2 tablespoons gluten-free miso paste or tahini
  • 1/2 teaspoon chili pepper or cayenne
  • optional 2 – 3 tablespoons broth to thin out
  • ground black pepper to taste
  • herbs to garnish

For the scallops:

  • 8 medium scallops, thawed and cleaned.
  • 1 tablespoon oil, butter, or ghee
  • see notes for scallop substitutes

Instructions

  1. Preheat oven to 400F.
  2. Cut the spaghetti squash horizontally into small ringlets and use a spoon to scoop out the seeds. Use a heavy chef’s knife to do so. Ringlets should be around 1-2 inches in width. See pictures in the content of the blog post.
  3. Salt the squash generously and wait 15 minutes. This brines the squash to remove excess water before roasting.
  4. After 15 minutes, rinse the salt off.
  5. Place squash rings on a baking sheet and drizzle with olive oil or avocado oil.
  6. Roast in the oven for 30-35 minutes, or until skin is more tender.
  7. Remove from oven. Set aside and cool.
  8. While the squash cools, make the sauce and scallops.

Pumpkin Sauce

  1. Place the garlic and oil in a saucepan on medium-low heat until it starts to pop and sizzle, about 2-3 minutes. Will smell the garlic fragrance.
  2. Next add in the pumpkin, coconut cream, miso, and spices. If too thick, add in a few tablespoons of broth to thin out.
  3. Mix and simmer for 10 minutes.
  4. Add fresh black pepper last. Taste and season with salt and pepper to your liking.
  5. While sauce is simmering, cook scallops.

For the Scallops

  1. Place 1 or 2 tablespoons oil or butter in a frying pan on medium heat.
  2. Add the cleaned scallops.
  3. Sear for 5-6 minutes on medium to medium-high, flipping a few times.
  4. Scallops will brown and will no longer be opaque.
  5. If they start to crack, that means that are overcooked. It’s better to cook 5-7 minutes max then remove from heat. They continue to cook once removed from heat.

Place it all together

  1. Remove the peel from each spaghetti squash ringlet and pull out strings from the center. Place into a bowl. Strings should be attached in a long circle. Next, separate the strands into “pasta” strands.
  2. Add 1 tablespoon more of oil or butter the bowl and toss together. If the pasta is cold, place in microwave-safe dish and reheat for 45 seconds or until heated through.
  3. Place spaghetti squash pasta into bowls.
  4. Spoon 1/3 cup or more pumpkin sauce on top. Then add the scallops.
  5. Garnish with basil or herbs of choice.
  6. Salt and pepper to taste

Notes

  • For other miso substitutes, you can use tahini or a miso soup base paste.
  • If you don’t want to use scallops, feel free to use shrimp, pork, or chicken.
  • For a vegan option; tofu or toasted almond slivers are nice additions.
  • Prep Time: 10 min
  • Cook Time: 40 min
  • Category: Main
  • Method: Oven
  • Cuisine: American

Nutrition

  • Serving Size: 1/3 of recipe
  • Calories: 255
  • Sugar: 7.3g
  • Sodium: 671mg
  • Fat: 15.6g
  • Carbohydrates: 20.4g
  • Fiber: 4.7g
  • Protein: 10.6g
  • Cholesterol: 36.4mg

Keywords: spaghetti squash pasta, paleo pasta, pumpkin pasta sauce, scallops

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

Tools to help you make this YUMMY paleo pasta!

person holding a plate of spaghetti squash pasta with seafood and pumpkin sauce

Vegan Spaghetti Squash Pasta Option

Just in case you are not a scallop lover or have an allergy or whatnot, there is an option to make this paleo spaghetti squash “pasta” dish without seafood and vegan friendly. Just toast some slivered almonds and add those on top. Or replace scallops with other protein, like salmon, chicken, shrimp, tofu, etc.

Close up view of pumpkin pasta sauce for pumpkin spaghetti squash pasta with scallops.

Can I make spaghetti squash pasta ahead of time?

Yes! Because spaghetti squash pasta is so versatile, you can absolutely make it ahead. Gluten free, low carb, paleo, and Whole30 meal prep at its best! After the spaghetti squash is cooked, remove the strands and place them into an airtight container. Keep the container in the refrigerator and your pasta will stay fresh for up to a week!

Perfect for date night in, dinner party, or just when you need to spoil yourself and cook a good dinner for one.   Which should be every night, right? Mmmm, love those. You can hog all that squash!

Seared scallops in miso pumpkin sauce over a bed of spaghetti squash pasta strands and topped with fresh herbs.

Are you a spaghetti squash pasta fan? Pumpkin sauce fan? Seafood pasta fan? If you are all three, then we are meant to be best friends. That is all.

Cheers!

signature1

P.S

A few weeks ago my husband was away on business. I had a date night in with myself. I chose to make this spaghetti squash pasta because it’s everything I ever want in a dish. All my favs.
And you know what? It did not disappoint! I sat down at the table, poured a glass of wine and enjoyed solitude with my meal.

So yes, even though this spaghetti squash pasta may not aim to please everyone, it’s quite unique and I will never forget it. In fact, I plan on making it a regular date night in with me! Well… when I have those opportunities. Feel free to crash dinner anytime. I’ll save you some spaghetti squash pumpkin pasta! 😉

 
 
 
Pumpkin Scallops over spaghetti squash served in a grey bowl and topped with miso pumpkin sauce and fresh herbs.
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Categories: Dairy Free, Gluten Free, Grain Free, Low Carb Tags: pasta, pumpkin, squash

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Cassie says

    10/16/2016 at 9:02 AM

    SALIVATING from the spaghetti squash and pumpkin sauce! I will definitely substitute the scallops for tempeh or tofu–this is AMAZING!

    Reply
    • Cotter Crunch says

      10/17/2016 at 7:32 AM

      oh yes! great with tofu! did you see the vegan option i added below? with toasted almonds?

      Reply
  2. Jen says

    10/09/2016 at 6:39 PM

    Mind BLOWN about the spaghetti squash. Trying it next time. And this sauce sounds amazing. My hubby doesn’t love pumpkin, but I know if I say it’s an Asian pumpkin sauce, he will eat it without hesitation! Can’t wait to try this recipe!

    Reply
    • Cotter Crunch says

      10/10/2016 at 11:03 AM

      Totally! I tricked my husband too. He’s not a pumpkin fan

      Reply
  3. Mary says

    10/07/2016 at 11:38 AM

    You had me at miso pumpkin sauce 🙂 I’m right there with you Lindsay, I’m really enjoying pumpkin/squash season, I just can’t get enough, so much to make and eat so little time

    Reply
    • Cotter Crunch says

      10/08/2016 at 6:57 AM

      i agree! time to stock up!!

      Reply
  4. Katie says

    10/02/2016 at 6:38 AM

    When you say coconut cream do you mean putting it in the fridge overnight & scoop out cream? I can’t wait to make this… However I might need to do chicken. If I could get my hands on some good seafood it would be awesome! P.s. your recipe layout… perfect. I can actually understand. thank you for providing pictures for a visual person like me haha!

    Reply
    • Cotter Crunch says

      10/02/2016 at 8:43 AM

      Nope, just coconut cream or coconut milk. In liquid form. It will melt once cooked so no need to make into a chilled cream. Does that make sense? and chicken totally works too!

      Reply
      • Katie says

        10/02/2016 at 2:59 PM

        Yes!! Thank you 🙂

        Reply
  5. Lauren @ The Bikini Experiment says

    09/29/2016 at 4:32 PM

    I love pumpkin everything but your recipes make me hungry!

    Reply
    • Cotter Crunch says

      09/29/2016 at 6:16 PM

      haha yay! my current plan of attack LOL!

      Reply
  6. Bam's Kitchen says

    09/28/2016 at 9:39 AM

    A delicious bowl of comfort food! Love your idea of adding miso to balance the sweetness of the sauce. I have not had any luck finding spaghetti squash at the market but they should be coming in soon. Can’t wait to try this recipe. Sharing everywhere!

    Reply
    • Cotter Crunch says

      09/28/2016 at 12:40 PM

      you are too good to me friend. Thank you! I think this dish would be great with regular pasta as well. Or even zucchini noodles! Let me know if you try it. <3

      Reply
  7. Sonali- The Foodie Physician says

    09/22/2016 at 7:06 PM

    You are the queen of seafood! I love preparing scallops at home and this dish right here is right up my alley! Such an amazing celebration of the start of fall!

    Reply
    • Cotter Crunch says

      09/24/2016 at 3:19 PM

      yes! love my seafood and FALL is my fav! <3

      Reply
  8. Ellen @ My Uncommon Everyday says

    09/22/2016 at 3:44 PM

    This sounds like nothing else I’ve ever had, but also like everything I love. I love having “hermit nights” now and then… though date night with yourself honestly sounds so much less antisocial ?

    Reply
    • Cotter Crunch says

      09/22/2016 at 5:27 PM

      i will be your hermit friend!

      Reply
  9. Laura says

    09/22/2016 at 8:08 AM

    I always roast my spaghetti squash in halves and then turn it into noodles….do you find that this method makes prettier noodles? I’d love to hear your thoughts on that! This dish looks so cozy and delicious!

    Reply
    • Cotter Crunch says

      09/24/2016 at 3:19 PM

      I found it not as mushy and longer noodles once you pull it out. I love it!

      Reply
  10. Wendy says

    09/22/2016 at 7:20 AM

    This looks absolutely amazing. I don’t remember to use spaghetti squash often enough.

    Your photos are always so stunning and make me want to try the recipes!

    Reply
    • Cotter Crunch says

      09/24/2016 at 3:09 PM

      You should so make some!!

      Reply
  11. Kristy from Southern In Law says

    09/22/2016 at 12:29 AM

    I never would have thought of using pumpkin in an Asian style dish! You are too clever, girl!

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:49 AM

      haha thanks Kristy. I am sure you’d love this too!

      Reply
  12. Beth @ Eat Within Your Means says

    09/22/2016 at 12:12 AM

    Thanks so much for sharing my spaghetti squash hack, Lindsay!!! 🙂 Made my day.

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:49 AM

      And thank you Beth! Great tips! loved it!

      Reply
  13. Taylor Kiser says

    09/21/2016 at 8:26 PM

    I want to dig in to this! Wish I could reach through this screen and grab that plate! For real!

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:48 AM

      I wish i could hand deliver!

      Reply
  14. Michelle @ Vitamin Sunshine says

    09/21/2016 at 7:45 PM

    You and I are always on the same wavelength! I just made a pumpkin sauce, too– but mine is Moroccan inspired 🙂 I have bought and roasted so many pumpkins already this year and we aren’t even to October yet!

    I have never roasted spaghetti squash like that– or brined in! Will try it with my next one. I can imagine it cooks a lot faster!

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:48 AM

      i love that we are twinning! wish we could share food together! haha

      Reply
  15. GiGi Eats says

    09/21/2016 at 6:12 PM

    Eyes = Hearts
    Mouth = Salivating
    Heart = Yearning
    Hands = Grabbing
    Brain = Screaming YES PLEASE

    Oh wow… Am I having sex or wanting this dish. I have no idea……….

    Reply
    • Cotter Crunch says

      09/21/2016 at 6:35 PM

      Totally thought of you!! LOL! Best comment evah!

      Reply
  16. Bethany @ athletic avocado says

    09/21/2016 at 4:49 PM

    Lindsey, this is AMAZING! You have combined three of my favorite foods (scallops, squash and pumpkin) into one mind-blowing dish! Can you pass me over some of your creativity! You are a genius!

    Reply
  17. Emily Kyle says

    09/21/2016 at 2:27 PM

    I just don’t know if there could be any more delicious ingredients in this dish!! Scallops + pumpkin + spaghetti squash = sounds like heaven!!

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:50 AM

      yep, my heaven on a plate! haha

      Reply
  18. Chrissa - Physical Kitchness says

    09/21/2016 at 12:15 PM

    DANG you are killing it lately! (or always). This is so unique!! Totally pinning and need to make it. I love pumpkin inspired dishes that are savory!!

    Reply
    • Cotter Crunch says

      09/21/2016 at 1:37 PM

      let me know if you do!

      Reply
  19. Sarah- A Whisk and Two Wands says

    09/21/2016 at 11:30 AM

    This looks so delicious! I love pumpkin pasta, squash, and just in general but never thought to pair it with scallops! I need to pick some up and make this soon!!

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:52 AM

      do it! then invite me. Cool? haha

      Reply
  20. Laura @ Sprint 2 the Table says

    09/21/2016 at 10:54 AM

    This is perfect for me right now!!! I just bought a spaghetti squash – we’re trying to go anti-inflammatory until Italy (proud)? And you know we always have a Sizzlefish stash. That stuff is like gold! I made a quickie Shrimp Teriyaki for WIAW when we had no groceries. Time for pumpkin next!

    Reply
    • Cotter Crunch says

      09/21/2016 at 1:44 PM

      I think it’s good to do Anti-inflammatory every other month anyway. So tell Vegas! Haha

      Reply
  21. Alisa Fleming says

    09/21/2016 at 10:02 AM

    You are making me crave seafood Lindsay! I just had a pumpkin sauce yesterday, but it wasn’t fresh like this – which looks amazing. It made me want to make my own though, and now I’m fully inspired!

    Reply
    • Cotter Crunch says

      09/21/2016 at 1:53 PM

      I bet yours was still good! Wish we could meet up for a real dinner with PUMPKIN! haha

      Reply
  22. amanda -runtothefinish says

    09/21/2016 at 9:53 AM

    oh I’ve had their scallops before and they are seriously good!! I’m also a spaghetti squash fan soooo basically I need to make this ASAP

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:51 AM

      pretty sure you’d LOVE this too! gah, why don’t we live closer?

      Reply
  23. acktive life says

    09/21/2016 at 9:29 AM

    I have kind of fallen out of love with spaghetti squash…It just doesn’t do it for me! I have not fallen out of love though with seafood and pasta…When you live on a island you cannot fall out of love with this dish. I had some amazing scallops last Friday and pasta…DELISH! XOXO

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:51 AM

      you’re part Italian right? You know real pasta! no shame in that. And seafood in nantucket… I MUST MAKE HAPPEN!

      Reply
  24. Heather @ FITaspire says

    09/21/2016 at 8:57 AM

    Pumpkin & scallops & spaghetti squash – you are saying ALL the right things! You know I love sizzlefish & I can already imagine how amazing this will taste. Yummy!!!

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:52 AM

      for sure! i just know you guys would love too!

      Reply
  25. Meghan@CleanEatsFastFeets says

    09/21/2016 at 7:39 AM

    I love the salt bring hack. You’re a genius, but you already know that.

    Reply
    • Cotter Crunch says

      09/22/2016 at 6:52 AM

      I totally stole the hack. But thank you! haha

      Reply
  26. Susie @ SuzLyfe says

    09/21/2016 at 6:16 AM

    I’ll come over and keep you company! I love everything that is involved with this!

    Reply
    • Cotter Crunch says

      09/21/2016 at 6:51 AM

      please do!

      Reply
  27. Megan @ Skinny Fitalicious says

    09/21/2016 at 6:07 AM

    I could not agree with you more on once you start, making pumpkin, you can’t stop! I never did that with spaghetti squash. Must give it a try!

    Reply
    • Cotter Crunch says

      09/21/2016 at 6:52 AM

      I won’t hold you back. Keep the pumpkin going! haha.
      p.s when is your surgery?!

      Reply
      • Megan @ Skinny Fitalicious says

        09/21/2016 at 10:26 AM

        This Friday. 🙁

        Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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