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Home » Meat Recipes » Spaghetti Squash with Meat Sauce

Spaghetti Squash with Meat Sauce

A photo of Vered DeLeeuw.
by Vered DeLeeuwUpdated Jun 3, 2025
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5 from 9 votes

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Who needs pasta? This rich and flavorful spaghetti squash with meat sauce tastes like you've been cooking it for hours, but it's ready in less than an hour.

Spaghetti squash with meat sauce is served in a white bowl.

Much like cauliflower, spaghetti squash is a lifesaver when you crave certain comfort foods. So, while cauliflower is the perfect substitute for rice (check out this cauliflower rice recipe), spaghetti squash is a wonderful replacement for noodles. This dish is so flavorful, rich, and comforting that I truly don't miss the real thing when I make it.

Ingredients

The ingredients needed to make spaghetti squash with meat sauce.

See the recipe card for exact measurements. Here are my comments on some of the ingredients.

  • Spaghetti squash: I use a small, 2-pound squash in this recipe.
  • Lean ground beef: I use a mixture of 85% lean and 15% fat. Leaner than that will be less flavorful.
  • Onion: I use a small yellow onion, chopped.
  • Marinara sauce: Try to find a sugar-free sauce. Rao's is a good brand.
  • For garnish: Parsley and grated Parmesan.

Variations

  • You can make this recipe with zucchini noodles. Simply cook them separately (skip the parmesan), then top them with the meat sauce.
  • When cooking the ground beef and onions, you can add ½ cup of sliced mushrooms.
  • For a richer sauce, stir in ¼ cup of room-temperature heavy cream into the finished sauce.

Instructions

The detailed instructions and step-by-step photos are included in the recipe card. Here's a quick overview.

You start by cooking the spaghetti squash in the microwave and raking a fork back and forth to create the noodle-like strands. As an alternative to using the microwave, you can bake the spaghetti squash in the oven.

Raking a fork back and forth to create spaghetti squash strands.

Cook the ground beef and onion with salt and pepper. Stir in the marinara sauce and simmer for 20 minutes.

Marinara sauce was added to the skillet.

Ladle the meat sauce over the squash noodles, top with parsley and Parmesan, and serve.

The dish is served.

Recipe Tips

  1. Since I use a store-bought marinara sauce in this recipe, I make sure to use a high-quality one. My favorite is Rao's. Its list of ingredients is short, and it contains no added sugar. I especially like the spicy arrabbiata sauce.
  2. While spaghetti squash is not the same as real pasta (don't we all wish it were), it is very tasty and does give you an experience quite close to that of eating noodles.
  3. Cooking spaghetti squash in the microwave can produce mushier results than roasting it in the oven. To minimize mushiness, it's important not to overcook the squash. If it does end up overcooked, simply place the squash halves, cut side down, on a clean towel for a few minutes. This will help absorb some of the extra liquid.
  4. Storage: You can keep the leftovers in an airtight container in the fridge for up to 4 days. Reheat them covered in the microwave at 50% power or uncovered in a 350°F oven.

Serving Suggestions

This recipe is a complete meal of meat and vegetables, so you don't really need to serve it with anything. But sometimes, I like to add a side of steamed green vegetables or a salad, like any of the following:

  • Steamed broccoli
  • Steamed asparagus
  • Steamed spinach
  • Arugula salad
  • Creamy cucumber salad

You can also serve this dish with garlic bread or with buttered slices of almond flour bread.

Recipe Card

Spaghetti squash with meat sauce is served in a white bowl.
5 from 9 votes
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Spaghetti Squash with Meat Sauce

This rich and flavorful spaghetti squash with meat sauce tastes like you've been cooking it for hours, but it's ready in less than an hour.
Prep Time15 minutes mins
Cook Time30 minutes mins
Total Time45 minutes mins
Course: Main Course
Cuisine: Italian
Diet: Gluten Free
Servings: 4 servings
Calories: 407kcal
Author: Vered DeLeeuw
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Ingredients

  • 1 spaghetti squash - small, 2 pounds
  • 1 tablespoon avocado oil
  • 1 pound lean ground beef - 85/15
  • 1 onion - small, chopped; 4 ounces
  • ½ teaspoon Diamond Crystal kosher salt - or ¼ teaspoon of any other salt, including Morton kosher salt
  • ¼ teaspoon black pepper
  • 2 cups marinara sauce
  • 2 tablespoons parsley - chopped
  • 2 tablespoons parmesan - grated

Instructions

Prepare the squash:

  • Pierce the spaghetti squash in a few spots with a sharp knife. Microwave for 5 minutes; turn to the other side and microwave for 5 more minutes, until soft to the touch. Let it stand for 5 minutes to finish cooking.
    1 spaghetti squash
    Placing the squash in the microwave.
  • Using a sharp knife, cut the spaghetti squash in half lengthwise. Allow it to cool for 5 minutes until easier to handle. Scoop out the pulp and seeds from the center, then rake a fork back and forth to remove strands of the flesh onto a serving bowl. Set aside.
    Raking a fork back and forth to create spaghetti squash strands.

Cook the sauce:

  • Heat the oil in a large, deep saucepan over medium-high heat for about 3 minutes. Add the beef, onions, salt, and pepper. Cook, breaking up the beef as you cook, until the beef is no longer raw, for about 5 minutes.
    1 tablespoon avocado oil, 1 pound lean ground beef, 1 onion, ½ teaspoon Diamond Crystal kosher salt, ¼ teaspoon black pepper
    Cooking ground beef and onions in a skillet.
  • Stir in the marinara sauce. Bring to a boil, then lower the heat to medium-low and simmer, covered, stirring occasionally, for 20 minutes.
    2 cups marinara sauce
    Marinara sauce was added to the skillet.

Finish the dish:

  • Ladle the meat sauce over the squash noodles, top with parsley and parmesan, and serve.
    2 tablespoons parsley, 2 tablespoons parmesan
    The dish is served.

Notes

  • Cooking spaghetti squash in the microwave can produce mushier results than roasting it in the oven. To minimize mushiness, it's important not to overcook the squash. If it does end up overcooked, simply place the squash halves, cut side down, on a clean towel for a few minutes. This will help absorb some of the extra liquid.
  • When cooking the ground beef and onions, you can add ½ cup of sliced mushrooms.
  • For a richer sauce, stir in ¼ cup of room-temperature heavy cream into the finished sauce.
  • Since I use a store-bought marinara sauce in this recipe, I make sure to use a high-quality sauce - it will obviously have a significant impact on the final result. My favorite is Rao's. Its list of ingredients is short, and it contains no added sugar. I especially like the spicy arrabbiata sauce.
  • You can keep the leftovers in an airtight container in the fridge for up to 4 days. Reheat them covered in the microwave at 50% power or uncovered in a 350°F oven.

Nutrition per Serving

Serving: 0.25 recipe | Calories: 407 kcal | Carbohydrates: 14 g | Protein: 24 g | Fat: 28 g | Saturated Fat: 9 g | Sodium: 624 mg | Fiber: 3 g | Sugar: 7 g

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Most recipes are low-carb and gluten-free, but some are not. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate. Please verify it independently. The carb count excludes non-nutritive sweeteners. Please read these Terms of Use before using any of my recipes.

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A photo of Vered DeLeeuw.

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Healthy Recipes Blog was founded in 2011 by Vered DeLeeuw. It features real food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.

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