Spaghetti Squash with Meat Sauce

Looking for a wholesome, satisfying dinner that is packed with flavor? This Spaghetti Squash with Meat Sauce is a family-friendly favorite that comes together with just a few simple ingredients. It’s the perfect alternative to traditional pasta night and fits right in with your real food lifestyle. Whether you’re meal prepping for the week or need a cozy, comforting dinner that’s full of veggies and protein, this recipe checks all the boxes!

Why You'll Love This Recipe

• Wholesome Ingredients – Made with just real, whole foods—no added sugar, no processed sauces, and nothing you can’t pronounce.
• Naturally Gluten-Free – Great for those avoiding gluten or looking to cut back on refined grains.
• Low-Carb & Nutrient-Dense – Spaghetti squash is full of fiber, vitamin C, and antioxidants.
• Meal Prep Friendly – Make this spaghetti squash with meat sauce ahead of time. Reheat throughout the week for easy, healthy lunches or dinners.
• Kid-Approved – The rich, savory meat sauce is a hit with picky eaters (and most don’t even miss the pasta).
• Budget-Friendly – Squash and ground meat are affordable staples that go a long way.
• Customizable – Use beef, turkey, or even lentils for a vegetarian twist. Add veggies or herbs to suit your taste.
• Check out these Spaghetti Squash Boats for a fun way to serve this recipe!

Ingredients & Substitutes

First, choose fresh spaghetti squash without any discoloration or bruising.

Coat the inside of the squash with olive oil. Feel free to use avocado oil if desired.

Season with sea salt and pepper.

For marinara sauce, choose a brand without any added sugar or preservatives. We love Rao's sauce.

Feel free to use any ground meat in this recipe. We have tried it with ground beef, turkey, pork, and chicken. It is delicious either way!

If desired, mix garlic, oregano, and basil into the meat sauce.

Taste & Texture

Spaghetti squash has a mild, slightly sweet flavor with a tender yet slightly crunchy texture when roasted.

It acts like a blank canvas and absorbs the rich, savory flavors of the meat sauce.

The meat sauce itself is hearty, flavorful, and satisfying, with a balance of herbs, garlic, and crushed tomatoes that mimic a slow-simmered Sunday sauce—but it’s ready in a fraction of the time.

How to Make

Step 1

First, preheat your oven to 400 degrees Fahrenheit. Cut the spaghetti squash in half lengthwise, then remove and discard the seeds.

Step 2

Brush the cut sides of the squash with olive oil, salt, and pepper. Lay them cut-side down on a baking sheet and roast for 35 to 40 minutes, or until the flesh is tender and easy to shred.

Step 3

While the squash is roasting, add the ground beef to a large skillet. Cook until brown and crumbly. Remove excess grease.

Step 4

Then, add the marinara sauce and seasonings to the skillet. Simmer on low for 15 to 20 minutes.

Step 5

When the squash is tender enough to shred, take it out of the oven. Use two forks to pull the strands apart. Transfer the shreds to bowls.

Step 6

Ladle the meat sauce on top of the squash strands. If desired, top with cheese.

Step 7

Lastly, serve this spaghetti squash with meat sauce!

Expert Tips for Success

Follow these tips to make the perfect spaghetti squash with meat sauce.

Roast the squash cut-side down: This helps it caramelize slightly and stay tender but not soggy. Learn How to Cook Spaghetti Squash with all of our tips for success.

Season generously: Salt and pepper the squash before roasting. In addition, season the meat sauce with herbs like oregano, basil, and garlic.

Don’t overcook the squash: Bake just until fork-tender, usually 35 to 40 minutes, so it doesn’t become mushy.

Use a fork to shred: Let the squash cool slightly, then use a fork to gently scrape out the strands.

Simmer the sauce: Let it simmer for at least 15 to 20 minutes to deepen the flavors and thicken naturally.

Flavor Variations & Add-Ins

1. Mediterranean Style

Top your spaghetti squash with ground lamb or turkey, spinach, olives, and sun-dried tomatoes for a bright, briny twist.

2. Spicy Italian

Use hot Italian sausage, crushed red pepper flakes, and sautéed peppers for a bold, zesty version of the classic.

3. Veggie-Loaded

Stir in zucchini, carrots, and mushrooms for a nutrient-packed sauce. In addition, it is great for using up extra veggies.

4. Herb & Garlic

Enhance the sauce with fresh rosemary, thyme, oregano, and plenty of garlic for a simple yet elevated flavor.

5. Bolognese

Make it rich and hearty with ground beef or bison, a splash of tomato paste, and a bit of almond or coconut milk for creaminess.

6. Southwest-Inspired

Give it a Tex-Mex vibe with ground turkey, green chilies, cumin, and fresh cilantro on top.

7. Lentil & Mushroom Vegetarian

Go plant-based with lentils and mushrooms simmered in tomato sauce for a hearty and satisfying meatless meal.

How to Serve & Store

Plate the spaghetti squash strands in bowls and top with a generous scoop of warm meat sauce.

Sprinkle with fresh basil or parsley, and a little grated Parmesan or nutritional yeast if desired.

To Store:
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat on the stovetop or in the microwave. You can also freeze the meat sauce separately for up to 2 months.

Frequently Asked Questions (FAQs)

Equipment Needed

Baking Pans: These are our favorite pans for making this spaghetti squash with meat sauce.

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You May Also Enjoy

• Butternut Squash Salad
• Spaghetti Squash Carbonara
• Quinoa Stuffed Squash
• Spaghetti Squash with Sauce
• Butternut Squash Soup

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Enjoy this spaghetti squash with meat sauce recipe!