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Spaghetti Squash with Meat Sauce in a green bowl.

Spaghetti Squash with Healthy Meat Sauce

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.3 from 4 reviews
  • Author: Bailey Sissom
  • Prep Time: 20 mins
  • Cook Time: 40 mins
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Easy Dinner
  • Method: stovetop
  • Cuisine: American


Spaghetti Squash with Meat Sauce is a great alternative to high-calorie, high-carb traditional spaghetti and meatballs and is Whole30 and Paleo compliant. 


  • 2 small spaghetti squash
  • olive oil
  • salt/pepper
  • 1 sweet onion, diced
  • 4 garlic cloves (or 4 Dorot crushed garlic cubes)
  • 1 lb. ground Italian sausage (sub for favorite ground meat if desired)
  • 1/2 cup fresh basil, julienned
  • 1 28 oz can fire roasted diced tomatoes
  • 6 TBS tomato paste
  • 1 1/2 tsp oregano
  • 1/2 tsp thyme


For the Spaghetti Squash:

  1. Poke a few holes in the skin of the squash using a sharp knife. Microwave the spaghetti squash for 5 minutes. 
  2. Cut the spaghetti squash in half lengthwise. It should slice easily since it was microwaved.
  3. Use a spoon to scrape out the seeds. Rub olive oil onto the inside of the squash and season with salt and pepper. 
  4. Roast cut-side down at 400 degrees F. for 40 minutes. Remove from oven. Leave squash cut-side down on sheet pan until you are ready to serve the dish. It will continue to steam and soften.
  5. Once spaghetti squash is cool enough to touch, use a fork to scrape the strands. Start at the outside and work your way in. 

For the Meat Sauce:

  1. Place pan on stove over medium-high heat. Add olive oil and garlic. Cook 1 minute, or until garlic is fragrant. Add onions. Cook until translucent.
  2. Add ground sausage, salt and pepper to the pan. Cook until sausage is mo longer pink, using a wood spoon to break up the sausage. 
  3. Add tomato paste, diced tomatoes, thyme, oregano and basil to the pan. Stir until the tomato paste breaks apart and all the ingredients are incorporated.
  4. Allow sauce to simmer for 30 minutes. Top cooked/shredded spaghetti squash with a pile of warm meat sauce and serve immediately. 


  • Select a spaghetti squash that is small. They are easier to cut and to work with.