Spaghetti Squash with Meat Sauce

A low-carb, gluten-free alternative to traditional pasta with a rich, hearty meat sauce

KEY INFO

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4-6
Difficulty: Easy-Moderate
Dietary: Gluten-free, Low-carb
Cost: $10-15

EQUIPMENT NEEDED

Large baking sheet
Large saucepan
Sharp knife
Fork
(Alternative: Microwave-safe dish can replace baking sheet)

INGREDIENTS

For the Squash:

1 large spaghetti squash (about 3-4 lbs/1.4-1.8 kg)
2 tablespoons olive oil (30ml)
Salt and pepper to taste

For the Meat Sauce:

1 lb (450g) ground beef (85/15 lean) [or ground turkey]
1 medium onion, diced
2 cloves garlic, minced
2 cups (480ml) marinara sauce
1 teaspoon smoked paprika
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste

Optional Toppings:

Fresh grated Parmesan cheese
Chopped fresh parsley

METHOD

Raw spaghetti squash on wooden cutting board in modern kitchen, surrounded by olive oil, salt and pepper grinders, and pastry brush

Preheat oven to 400°F/200°C
Cut squash lengthwise and remove seeds Look for golden yellow color with firm skin
Brush cut sides with olive oil, season with salt and pepper
Place cut-side down on baking sheet Roast 45 minutes or until fork-tender

Modern kitchen setting with ground beef cooking in stainless steel saucepan, diced onions, garlic, herbs in nearby prep bowls, and cookware on white marble countertops, illuminated by natural daylight.

Meanwhile, heat large saucepan over medium-high heat
Add onions, cook until translucent (5-7 minutes)
Add garlic, cook 30 seconds until fragrant
Add beef, break apart while cooking until browned (8-10 minutes)

Simmering meat sauce in a modern kitchen with wooden utensils and cream-colored ceramic and clear prep bowls on white marble countertops

Stir in marinara and seasonings
Simmer sauce on low 20 minutes, stirring occasionally

Roasted spaghetti squash on baking sheet in a modern kitchen with white marble countertops and green subway tile backsplash

Shred cooked squash with fork (creates spaghetti-like strands)
Top with meat sauce and optional Parmesan

Golden spaghetti squash with meat sauce and parmesan in a modern kitchen with wooden utensils, cream-colored prep bowls, and green subway tiles.

CRUCIAL TIPS

Don’t overcook squash – should be al dente
Brown meat thoroughly for best flavor
Let sauce simmer full time to develop flavors

STORAGE & VARIATIONS

Storage:

Refrigerate up to 3 days
Freeze sauce separately up to 3 months

Common Mistakes:

Cutting squash wrong way (go lengthwise)
Skipping browning step for meat
Not removing all seeds

Variations:

Vegetarian: Use mushrooms or plant-based meat
Spicy: Add red pepper flakes
Extra veggies: Add diced bell peppers

I hope you enjoy this healthier twist on a classic pasta dish! Remember to adjust seasonings to your taste and don’t skip the Parmesan – it adds the perfect finishing touch.