This lighter version of a classic restaurant dish brings together a range of complex flavors for a delightful Asian-inspired meal!
Sweet-and-sour dishes used to be my go-to at Asian restaurants. But then I found this recipe for easy sweet-and-sour sauce with grilled pork and spaghetti squash! Now I can have that delightful mix of savory, tangy, and sweet flavors anytime—without all the extra fat and calories that make dining out a rare indulgence.
The spaghetti squash really surprised me in this dish. I’ve swapped it in for pasta before and love the way it satisfies that carb craving without the inevitable crash. The first time I cooked a spaghetti squash, I was a little intimidated—and skeptical. Could it really take the place of my beloved noodles? Would it taste funny? And how, exactly, would that football-shaped gourd transform into long, pasta-like strings? Turns out, I shouldn’t have worried! Roasting the squash really is as easy as this recipe’s instructions explain it. And the flesh inside the squash really does take on the shape and texture of spaghetti noodles when you scrape it with a fork! And I promise you, there’s no weird taste to it.
In this dish, spaghetti squash deepens the flavor profile of the pork and bell peppers, helping them stand up to the sweetness of the pineapple and brown sugar. You get more than just sweet-and-sour—you get smoky and earthy and juicy, too! I think you’ll be delighted with the way all these complex flavors mingle together!
Is This Easy Sweet-And-Sour Sauce With Grilled Pork And Spaghetti Squash Healthy?
This recipe is a lighter version of sweet-and-sour pork, mostly thanks to the spaghetti squash. With only about 42 calories and 10 grams of carbs per cup, it’s a low-calorie, low-carb alternative to traditional pasta or rice. This gourd is also naturally gluten-free—making it perfect for those with celiac disease or gluten sensitivities—and a good source of fiber, which helps you feel full and supports digestive health. Nutrient-wise, spaghetti squash provides vitamin C, vitamin B6, manganese, potassium, and the antioxidant beta-carotene.
Overall, easy sweet-and-sour sauce with grilled pork and spaghetti squash is a dairy-free dish that’s high in protein with a good amount of fiber, vitamins, and potassium. It’s lower in fat and sodium than many restaurant sweet-and-sour dishes, making it a healthier choice as part of an otherwise well-balanced omnivore diet.
However, this dish is high in sugar. You could try subbing in monk fruit or coconut sugar (which has a lower glycemic index).
How To Pick The Best Spaghetti Squash
When shopping for spaghetti squash, look for one that’s firm, heavy for its size, and free from cracks or soft spots. The skin should be a rich, even golden color with a matte finish, and the stem should be dry and intact. Avoid any squash with green streaks or a missing stem, as these are signs that it’s not fully ripe or it’s damaged and may spoil quickly. A well-selected spaghetti squash keeps for up to a month in a cool, dry pantry!
How Do I Store Leftovers?
Let leftover sweet-and-sour pork cool to room temperature, then transfer it to an airtight container. Store in the fridge for up to 4 days. You can also freeze the dish for up to 2 months—but keep the pork and sauce in a separate container from the spaghetti squash to retain the best texture. Reheat gently in the microwave or on the stovetop, adding a splash of water or extra sauce if needed to keep everything moist.
Serving Suggestions
This sweet-and-savory dish makes a satisfying meal all by itself. But for a fancy dinner party, you could start with Healthy California Roll Sushi Bites and a refreshing White Sangria to whet everyone’s appetite. Then serve a light Cucumber-Onion Salad before the main event. Finish with a classic lemon Chiffon Pie or this decadent Keto Chocolate Mousse.
Ingredients
- 1 cup pineapple juice
- 1 1/2 tablespoons soy sauce
- 3 tablespoons rice vinegar
- 1 tablespoon reduced-sugar ketchup
- 1/4 cup + 3 tablespoons brown sugar packed
- 4 pork chops
- 1 large spaghetti squash
- 1 1/2 cups pineapple chunks drained
- 1 large red bell pepper cut into large chunks
- 1/4 cup + 2 tablespoons water
- 1 tablespoon + 1 teaspoon cornstarch
- Green onion sliced for garnish
Instructions
- In a large bowl, whisk together the pineapple juice, soy sauce, rice vinegar, ketchup, and brown sugar until the sugar is dissolved and everything is well mixed.
- Place the pork chops in the bowl with the marinade mixture. Cover and refrigerate for at least 3 hours.
- To roast the squash, preheat your oven to 400°F and spray a baking sheet with cooking spray.
- Cut the squash in half and scoop out all the seeds. Place the squash cut side down on the prepared tray. Bake until it is fork tender, about 30-40 minutes. Let cool.
- To cook the dish, preheat your grill to medium-high heat. Remove pork from marinade and retain the marinade for later.
- Place the pork chops, pineapple chunks, and red pepper chunks on the grill. Cook until the meat is no longer pink inside, but be sure to not cook it too long or it will be very dry. It takes about 2-4 minutes per side.
- Transfer the pork, pineapple, and peppers to a plate. Cover and keep warm until the sauce is ready.
- To make the sauce, pour the pineapple juice marinade into a large sauce pan. Add the water and cornstarch. Whisk quickly so that the cornstarch dissolves without getting lumpy.
- Turn the heat to high and bring the sauce to a boil. Stir constantly while the liquid boils until it begins to thicken, about 1 minute.
- Turn the heat down to medium and cook, stirring frequently, until the sauce thickens, about 5-7 minutes more. Please note that it should thicken quite a bit, but don't cook it too long or you will have jello once it cools!
- To plate the dish, scrape the spaghetti squash out of its shell with a fork and divide among 4 plates. Top with pork, pineapple, pepper, and sauce.
- Garnish with sliced green onions and serve immediately.
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