Is spaghetti squash healthy?u003cbr/u003e

Yes. Spaghetti squash is full of nutrients and much lower in calories and carbs than traditional pasta.u003cbr/u003eu003cbr/u003eu003cstrongu003eMacros (per 1 cup):u003c/strongu003e 42 calories, 10g carbs, 1g protein, 0.5g fat, 2.2g fiber.

Spaghetti Squash with Meat Sauce (Whole30 Compliant)

Name: Spaghetti Squash with Healthy Meat Sauce
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Cuisine: Italian
Ingredients: Spaghetti squash (2 small ); Olive oil (2 tbsp); Salt (1 tsp); Black pepper (to taste); Sweet onion, diced (1 medium); Garlic cloves, minced (4 cloves); Ground Italian sausage (1 lb); Fresh basil, julienned (½ cup); Fire roasted diced tomatoes (28 oz can); Tomato paste (6 tbsp); Oregano (1½ tsp); Thyme (½ tsp)

This spaghetti squash with meat sauce is a hearty, low-carb twist on traditional pasta that's also Whole30 compliant. Made with roasted spaghetti squash, ground beef, tomato paste, garlic, onions an herbs, it's a simple dinner that's full of flavor.

Spaghetti Squash with Meat Sauce in a green bowl.

I loved this one. It's easy to throw together and seriously just as good as traditional pasta. It had tons of flavor, and my husband asked for seconds!

- Emily R.

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Ingredients
How to prepare spaghetti squash
How to prepare the meat sauce
Variations
Storage
FAQs
Related
Recipe
Comments

Bailey pouring a green smoothie into a glass in her white kitchen.

Bailey's Thoughts ...

Spaghetti squash will never be traditional spaghetti, and that's the point. It's lighter, a little unexpected, and when it's holding a generous amount of meat sauce, it's every bit as crave-worthy.

Picture this: roasted spaghetti squash halves turned into delicate, noodle-like strands, piled with a hearty meat sauce recipe made with ground beef, tomato paste, garlic and herbs. A quick roast on a baking sheet, a simmer in a large skillet, and dinner's ready.

Making it easier is all about the little tricks. Microwave the squash for a few minutes before cutting with a sharp knife so it's safer and cooks faster. Meal prep the ground beef (or ground turkey) ahead of time if you'd like to get dinner on the table faster. And if you're short on time, a jar of good marinara from the grocery store works perfectly. Add a sprinkle of red pepper flakes and some fresh basil and it will taste homemade.

-Bailey

P.S. If you love this, you should try my pesto chicken bake. It's quick, cheesy, and you will not believe how easy it is.

Ingredients

Spaghetti Squash: The base of the dish, roasting into tender noodle-like strands that stand in for pasta. No substitution available.

Olive Oil: Helps sauté the veggies and adds flavor. Substitution: Canola or vegetable oil will also work.

Sweet Onion: Adds depth and a little sweetness to the sauce. Substitution: Use 2-3 shallots or ½ teaspoon onion powder.

Garlic: Gives the sauce flavor. Substitution: ½ teaspoon garlic powder per clove.

Ground Italian Sausage: Builds the base for the meat sauce recipe. Substitution: ground beef, ground turkey, or ground chicken.

Fresh Basil: Brightens the sauce with fresh, herby flavor. Substitution: Fresh parsley or a pinch of dried basil.

Roasted Diced Tomatoes: The main body of the sauce with a smoky flavor. Substitution: Regular diced tomatoes or crushed tomatoes.

Tomato Paste: Thickens the sauce and gives rich tomato flavor. Substitution: Use 3 tablespoons tomato sauce simmered until reduced by half, or 2 tablespoons ketchup in a pinch (slightly sweeter, so balance with a splash of balsamic vinegar).

Oregano: Adds earthy flavor found in classic Italian sauce. Substitution: Dried Italian seasoning or dried basil.

Thyme: Adds a subtle herbal taste to balance the sauce. Substitution: Dried rosemary or marjoram.

See recipe card for quantities.

How to prepare spaghetti squash

Whole spaghetti squash that has been poked with holes on a wood cutting board.

Poke holes in the skin of the squash with a fork or sharp knife. Microwave for 4-5 minutes to soften.

Spaghetti squash sliced in half on a wood cutting board.

Cut the squash in half lengthwise. It should slice easily after microwaving.

Spaghetti Squash with olive oil, salt and pepper.

Scoop out the seeds with a spoon. Drizzle the inside with olive oil, season with salt and black pepper, and place cut side down on a baking sheet. Roast at 400°F for 40 minutes.

Spaghetti squash sliced in half and shredded with a fork.

Scrape into strands once roasted and cool enough to touch. Use a fork, starting at the outside and working in, until you have tender, noodle like strands.

Hint: Allow the spaghetti squash to cool, cut side down. The result is perfectly tender spaghetti squash.

How to prepare the meat sauce

Step 1 Meaty Marinara: Sauté olive oil, garlic and onions in pan.

Heat it up. Warm a skillet over medium-high heat. Add a little olive oil, then garlic. Cook about 1 minute, then toss in the onion and cook until soft.

Step 2 - Meaty Marinara: Add ground sausage, salt and pepper to the pan.

Brown the meat. Add the sausage, plus salt and black pepper. Cook until it's no longer pink, breaking it up with a wooden spoon as you go.

Step 3 - Add diced tomatoes, seasonings and tomato paste to meat sauce.

Make it saucy. Stir in the tomato paste, diced tomatoes, thyme, oregano, and fresh basil. Keep stirring until the tomato paste blends in and everything looks like sauce.

Step 4 - Allow meat sauce to simmer for 20 minutes on stove.

Let it simmer. Turn the heat down to low and let it bubble gently for 20-30 minutes. Spoon a generous amount of meat sauce over the roasted spaghetti squash strands and serve.

Hint: Tomato's acidity can vary greatly from brand to brand. If your sauce tastes acidic , you can add a bit of sugar for a more balanced taste. Start with ¼ teaspoon and add more as needed.

Variations

Gluten Free: Already is!

Nut-Free: Already is!

Dairy-Free: Already is. No cheese is included in the base recipe.

Vegetarian/Vegan: Swap the ground Italian sausage for plant-based crumbles or cooked lentils.

Kid-Friendly: Serve the meat sauce over traditional pasta noodles instead of spaghetti squash.

Higher Protein: Use lean ground beef or turkey instead of sausage, and stir in ½ cup cottage cheese after simmering for extra protein.

Feed a Crowd: Double the sauce recipe and roast 3-4 spaghetti squash instead of 2. Keep the sauce warm in a slow cooker until ready to serve.

Storage

Refrigerate: Store leftovers in an airtight container in the fridge for up to 4 days. For best texture, keep the roasted spaghetti squash and the meat sauce in separate containers.

Freeze: Both the sauce and the roasted spaghetti squash can be frozen. Let them cool completely, then place in freezer safe containers or bags. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Reheat: Warm the meat sauce on the stovetop over medium heat, stirring occasionally until heated through. Reheat the spaghetti squash in the microwave in 30-second intervals or in a skillet over low heat with a small drizzle of olive oil. Combine just before serving.

FAQs

Why should I make homemade meat sauce instead of using store-bought marinara?

Homemade sauce simply tastes better. Many store-bought sauces also contain sugar and unnecessary ingredients. Making it from scratch gives you control over the quality and quantity of what goes in your food.

Is spaghetti squash healthy?

Yes. Spaghetti squash is full of nutrients and much lower in calories and carbs than traditional pasta.

Macros (per 1 cup): 42 calories, 10g carbs, 1g protein, 0.5g fat, 2.2g fiber.

Is spaghetti squash with meat sauce Whole30 compliant?

Yes. No adaptations are needed.

Is spaghetti with meat sauce Paleo compliant?

Yes. No adaptations are needed.

Looking for more recipes like spaghetti squash with meat sauce? Try these.

Recipe

Spaghetti Squash with Healthy Meat Sauce

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.3 from 4 reviews

Author: Bailey Sissom
Total Time: 1 hour
Yield: 4 servings

Print Recipe

Description

Ingredients

Spaghetti squash (2 small )
Olive oil (2 tbsp)
Salt (1 tsp)
Black pepper (to taste)
Sweet onion, diced (1 medium)
Garlic cloves, minced (4 cloves)
Ground Italian sausage (1 lb)
Fresh basil, julienned (½ cup)
Fire roasted diced tomatoes (28 oz can)
Tomato paste (6 tbsp)
Oregano (1½ tsp)
Thyme (½ tsp)

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Instructions

Poke several holes in the skin of the spaghetti squash (2 small) with a sharp knife. Microwave for 5 minutes to soften.
Cut the spaghetti squash (2 small) in half lengthwise. Scoop out the seeds and discard. Rub the inside with olive oil (2 tbsp), then season with salt (½ tsp) and black pepper (¼ tsp). Place cut side down on a baking sheet lined with parchment paper. Roast at 400°F for 40 minutes.
Once roasted and cool enough to handle, use a fork to scrape the spaghetti squash (2 small) into noodle-like strands. Keep cut side down on the baking sheet until ready to serve to continue steaming.
Heat a large skillet over medium-high heat. Add olive oil (1 tbsp) and garlic (4 cloves), cooking for 1 minute until fragrant. Stir in the sweet onion (1 medium) and cook until soft and translucent.
Add the ground Italian sausage (1 lb), plus the remaining salt (½ tsp) and black pepper (¼ tsp). Cook until browned, breaking it up with a wooden spoon.
Stir in the tomato paste (6 tbsp), fire roasted diced tomatoes (28 oz can), oregano (1½ tsp), thyme (½ tsp), and fresh basil (½ cup). Mix until the tomato paste is fully incorporated.
Reduce heat to low and let the sauce simmer for 30 minutes, stirring occasionally, until thickened.
Serve a generous amount of the meat sauce over the roasted spaghetti squash strands. Garnish with extra fresh basil if desired.

Notes

Select smaller spaghetti squash if possible — they are easier to cut and handle. Microwave for a few minutes before slicing to make cutting safer and quicker.

When roasting, place the squash cut side down so it steams as it bakes. This helps soften the inside of the squash and makes it easier to shred into strands.

Storage: Store leftovers in an airtight container in the fridge for up to 4 days. Both the sauce and squash can be frozen separately for up to 3 months. Thaw overnight in the fridge, then reheat the sauce on the stovetop over medium heat and the squash in the microwave or a skillet over low heat.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Dinner
Method: Oven + Stovetop
Cuisine: Italian