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Spaghetti Squash Pasta with pumpkin sauce and scallops

Seafood Pumpkin Spaghetti Squash Pasta

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


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.


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 23 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


  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


  • 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


  • 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