Spaghetti Squash with Healthy Meat Sauce
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.
- Total Time1 hour
- Yield4 servings 1x
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)
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
Nutrition
- Serving Size:
- Calories: 242
- Sugar: 11.1 g
- Sodium: 374.8 mg
- Fat: 16.3 g
- Carbohydrates: 19.2 g
- Protein: 6.1 g
- Cholesterol: 21.5 mg
