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Spaghetti Squash with Meat Sauce

Spaghetti Squash with Meat Sauce

  • Author: Lina
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Diet: Gluten Free

Description

Easy Spaghetti Squash with Meat Sauce is a healthy, comforting, and flavorful dinner recipe that combines naturally gluten-free, low-carb spaghetti squash strands with a savory, protein-packed meat sauce. This dish offers a wholesome, satisfying alternative to traditional pasta, perfect for weeknights and family meals alike.

Ingredients

Scale

Vegetables and Produce

  • 1 medium spaghetti squash (about 3–4 pounds)
  • 1 medium onion, chopped
  • 2–3 cloves garlic, minced

Meat and Protein

  • 1 pound ground beef (or ground turkey, chicken, or plant-based alternative)

Pantry Staples and Seasonings

  • 1 can (14.5 oz) crushed tomatoes
  • 1 teaspoon Italian seasoning (oregano, basil, thyme blend)
  • Salt, to taste
  • Black pepper, to taste
  • 2 tablespoons olive oil

Optional Toppings

  • Grated Parmesan cheese (or mozzarella, feta, or vegan cheese)
  • Fresh basil or parsley for garnish

Instructions

  1. Prepare the Spaghetti Squash: Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut-side down on a baking sheet lined with parchment paper. Roast for 40-45 minutes until the flesh is tender and easily shredded with a fork into spaghetti-like strands.
  2. Cook the Meat Sauce: While the squash is roasting, heat olive oil in a large skillet over medium heat. Add chopped onions and sauté until translucent, about 3-4 minutes. Stir in minced garlic and cook for an additional minute until fragrant. Add the ground beef, breaking it apart as it cooks, until browned and no longer pink. Drain any excess fat.
  3. Simmer the Sauce: Pour in the crushed tomatoes and stir to combine. Sprinkle in the Italian seasoning, salt, and pepper, then lower the heat and let the sauce simmer gently for 15-20 minutes, allowing the flavors to meld beautifully.
  4. Assemble and Serve: Once the spaghetti squash is cool enough to handle, use a fork to shred the flesh into strands. Spoon the warm meat sauce generously over the spaghetti squash strands. Top with parmesan cheese or your preferred cheese if desired, garnish with fresh basil or parsley, and serve immediately.

Notes

  • Roast the spaghetti squash cut-side down to ensure moist and tender strands.
  • Choose a medium-sized squash for more even cooking and better texture.
  • Season the meat sauce well as it forms the flavor backbone of the dish.
  • If the sauce is too watery, simmer uncovered a bit longer to thicken it.
  • The meat sauce tastes even better the next day, perfect for meal prep.
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Category: Main Course
  • Method: Baking, Sautéing
  • Cuisine: Italian-inspired

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 8g
  • Sodium: 450mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 4g
  • Protein: 25g
  • Cholesterol: 75mg

Keywords: spaghetti squash, meat sauce, gluten-free, healthy dinner, low-carb, easy weeknight meal, comfort food

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Find it online: https://dishesbylina.com/spaghetti-squash-with-meat-sauce/