Spaghetti Squash with Meat Sauce
Roasted spaghetti squash topped with a hearty ground beef and tomato sauce for a satisfying lower-carb alternative to traditional spaghetti.
Ingredients
- 1 medium spaghetti squash
- 1 tablespoon olive oil, divided
- 1/2 teaspoon salt, divided
- 1/4 teaspoon black pepper
- 1 lb lean ground beef
- 1/2 medium onion, diced
- 2 cloves garlic, minced
- 1 can (14.5 oz) diced tomatoes
- 1 can (8 oz) tomato sauce
- 1 teaspoon Italian seasoning
- 1/2 teaspoon dried basil
- 1/4 teaspoon red pepper flakes, optional
- 1/4 cup grated Parmesan cheese
- 2 tablespoons chopped fresh parsley
Instructions
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Brush the cut sides with half of the olive oil and season lightly with salt and black pepper.
- Place the squash cut-side down on the prepared baking sheet. Roast for 30–40 minutes, until tender enough to pierce easily with a fork.
- While the squash roasts, heat the remaining olive oil in a large skillet over medium heat.
- Add the ground beef and onion. Cook for 6–8 minutes, breaking the beef into crumbles, until the beef is browned and the onion is softened. Drain excess fat if necessary.
- Add the garlic and cook for about 30 seconds.
- Stir in the diced tomatoes, tomato sauce, Italian seasoning, basil, red pepper flakes, and remaining salt.
- Reduce the heat and simmer uncovered for 15–20 minutes, stirring occasionally, until the sauce has thickened.
- Remove the roasted squash from the oven and let cool for several minutes. Use a fork to scrape the flesh into spaghetti-like strands.
- Divide the spaghetti squash among plates or leave the strands inside the squash halves for serving.
- Top with the meat sauce, Parmesan cheese, and fresh parsley.
Smart Substitutions
Why spaghetti squash works: Spaghetti squash replaces traditional pasta with a vegetable-based option that’s substantially lower in carbohydrates while still providing strands that hold the meat sauce well.
Use a leaner protein: Substitute lean ground turkey or ground chicken for the ground beef.
Watch the sauce: Choose tomato sauce and canned tomatoes with no added sugar when possible.
Add more vegetables: Mushrooms, bell peppers, zucchini, or spinach can be cooked with the onion to add volume and vegetables without adding many carbohydrates.
Storage & Reheating
Refrigerator: Store the spaghetti squash and meat sauce separately in airtight containers for up to 4 days.
Freezer: The meat sauce freezes well for up to 3 months. Spaghetti squash can also be frozen, although its texture will be softer after thawing.
Reheating: Warm the meat sauce in a saucepan or microwave. Reheat the spaghetti squash separately and drain any excess moisture before combining.
Estimated Nutrition Per Serving
Nutrition information is an estimate and may vary based on brands, portion sizes, and substitutions used.