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Spaghetti Squash with Meat Sauce in a bowl.

Spaghetti Squash with Healthy Meat Sauce

  • Author: Bailey Sissom
  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hour
  • Yield: 4 servings 1x


  • 2 small spaghetti squash, sliced in half lengthwise
  • olive oil
  • salt/pepper
  • 1 sweet onion, diced
  • 4 garlic cloves
  • 1 lb. ground meat (beef, turkey or chicken)
  • 1/2 cup fresh basil, chopped
  • 1 28 oz can fire roasted diced tomatoes
  • 6 TBS tomato paste
  • 1 1/2 tsp oregano
  • 1/2 tsp thyme
  • 1/4 cup chopped parsley (optional)


  1. SPAGHETTI SQUASH: Heat oven to 425. Use a sharp knife to stab the squash 10-15 times. Microwave squash for 4 minutes and allow to cool.  Slice of the ends of the squash and stand it up vertically. Slice squash lengthwise. Remove seeds/strings from squash using a spoon. Lightly rub the inside of the squash with olive oil. Sprinkle with salt and pepper. Roast for 35-45 minutes or until squash is tender. Remove squash from oven and allow it to cool for about 10 minutes. Use a fork to gently scrape the sides and bottom of the squash to create "spaghetti."
  2. HEALTHY MEAT SAUCE: Heat large skillet over medium heat. Add olive oil and allow to cook 1 minute. Add onion and garlic. Season with salt and pepper. Cook until onions begin to turn translucent, about 5 minutes. Stir frequently. Add ground meat. Season with salt and pepper. Cook until meat is no longer pink, about 8 minutes. Add basil, diced tomatoes, tomato paste, oregano and thyme. Bring mixture to a boil, and then lower heat to medium-low and allow to simmer for 20 minutes or until desired consistency is reached.  Stir to combine. Season as needed.
  3. ASSEMBLY: Top spaghetti squash with 1/4 of the meat sauce. Sprinkle with chopped parsley (optional). Serve and enjoy.


  • If you don't have time to make homemade marinara you can use store-bought. Just brown 1 lb. of meat and add a 1 jar of store-bought sauce. To give it more of a homemade taste, I like to add a little dried basil and oregano while it's warming on the stove.
  • Don't buy the biggest spaghetti squash. Smaller = easier to cut.