Baked Spaghetti Squash with Meat Sauce is the ultimate answer to healthy comfort food cravings. This dish swaps traditional pasta for tender strands of roasted spaghetti squash, paired with a rich and savory meat sauce and melty cheese. It’s a low-carb twist on classic spaghetti night that doesn’t skimp on flavor — perfect for family dinners, meal prep, or anyone looking to lighten up without giving up the cozy feel of a baked casserole.
Table of Contents
Why You’ll Love This Recipe
- Low-carb & high-protein – Satisfying without the pasta crash
- Family-approved – Even picky eaters devour this cheesy bake
- Prep-friendly – Roast squash and cook sauce in advance
- One dish, full flavor – Comforting and hearty with fewer carbs
- Flexible – Easy to adapt with your favorite sauces and proteins
Ingredients
For the Squash Base:
- 2 medium spaghetti squash (about 2.5–3 lbs each)
- 1 cup shredded mozzarella cheese (plus extra for topping)
- ½ cup shredded Parmesan cheese
- Salt and black pepper, to taste
For the Meat Sauce:
- 1 lb lean ground beef (85–90%)
- 1 small onion, diced
- 2 tsp minced garlic
- 24 oz jar of spaghetti or marinara sauce (low-sugar if preferred)
Instructions
- Roast the Squash
Preheat oven to 375°F (190°C). Halve the spaghetti squash lengthwise and scoop out the seeds. Place cut-side down on a baking sheet and roast for 45–50 minutes, or until the squash is fork-tender. - Prepare the Squash Strands
Let the squash cool slightly, then use a fork to shred the flesh into spaghetti-like strands. Transfer to a bowl, season with salt and pepper, and mix with 1 cup mozzarella and ½ cup Parmesan. - Cook the Meat Sauce
In a skillet over medium heat, sauté the onion and garlic until soft. Add ground beef and cook until browned. Drain excess fat, stir in the spaghetti sauce, and simmer for 5 minutes. - Assemble the Boats
Return squash shells to the baking sheet. Divide the cheesy squash mixture into the shells. Spoon the meat sauce evenly over the top. Sprinkle with extra mozzarella. - Bake & Serve
Return to oven and bake for 10–12 minutes, or until the cheese is melted and slightly golden. Let cool for 5 minutes before serving.
Recipe Details
- Prep Time: 20 minutes
- Cook Time: 55 minutes
- Total Time: 75 minutes
- Servings: 4 generous halves
Nutrition Facts (Approximate per serving)
- Calories: 380
- Protein: 28g
- Fat: 18g
- Carbs: 22g
Tips & Variations
- Vegetarian version: Use sautéed mushrooms or lentils instead of beef
- Cheese swaps: Try provolone or Monterey Jack
- Make-ahead tip: Roast squash and cook beef sauce up to 2 days in advance
- Avoid soggy squash: Pat the strands dry with paper towels before assembling
- More flavor: Add fresh basil or crushed red pepper to your sauce
FAQs
Can I freeze this dish?
Yes! Wrap individual portions and freeze for up to 3 months. Reheat in the oven, covered, until warmed through.
What’s the best squash to use?
Look for medium-sized spaghetti squash with firm, pale yellow skin and no soft spots.
How do I store leftovers?
Refrigerate in an airtight container for up to 4 days. Reheat in the oven or microwave.
Baked Spaghetti Squash with Meat Sauce
Equipment
- Baking sheet
- – Skillet
- Mixing bowls
- – Fork
Ingredients
- **For the Squash Base:**
- – 2 medium spaghetti squash
- – 1 cup shredded mozzarella cheese
- – ½ cup shredded Parmesan cheese
- – Salt and pepper to taste
- **For the Meat Sauce:**
- – 1 lb lean ground beef
- – 1 small onion diced
- – 2 tsp minced garlic
- – 24 oz spaghetti or marinara sauce
Instructions
- Preheat oven to 375°F. Cut squash in half, remove seeds, and roast cut-side down for 45–50 minutes.
- Let cool, then shred squash with a fork. Mix strands with mozzarella, Parmesan, salt, and pepper.
- Brown ground beef with onion and garlic. Drain and stir in sauce. Simmer 5 minutes.
- Fill squash shells with the cheesy strands. Top with meat sauce and extra mozzarella.
- Bake 10–12 minutes, or until cheese is bubbly. Let rest 5 minutes before serving.
Notes
– Substitute ground turkey or lentils for a lighter option
– Freeze leftovers for quick low-carb lunches
Conclusion
Baked Spaghetti Squash with Meat Sauce gives you all the cozy flavor of baked pasta without the carbs. It’s rich, cheesy, and filling — and just might become a weekly favorite. Whether you’re eating low-carb or simply want a lighter take on a classic, this dish delivers every time.