Spaghetti Squash with Meat Sauce

Prep Notes

This tasty dish is low in carbs, but big on taste. By making the meat sauce from scratch, it contains less sugar than store bought jar sauce.

Cooking Time

Approximately 45 minutes


4 servings


2 medium spaghetti squash
3 teaspoons olive oil  divided
1 yellow onion, diced
2 garlic cloves, minced
1 red bell pepper, diced
1 pound lean ground chicken or turkey, or grass fed beef
1 (28-ounce) can crushed tomatoes
2 tablespoons tomato paste
1 teaspoon dried oregano
1 teaspoon dried basil
¼ teaspoon dried red pepper flakes
¼ teaspoon black pepper
¼ cup grated Parmesan cheese or dairy-free alternative, optional
¼ cup flat-leaf parsley, chopped


1. Preheat oven to 400°F.

2. Slice spaghetti squash in half lengthwise and scoop out the seeds. Place squash halves on a baking sheet and brush flesh with 1 teaspoon oil. Place in preheated oven and roast until tender, about 40 minutes. Using a fork, scrape out the flesh of the squash into strands.

3. To make the sauce, heat remaining oil in a skillet over medium heat. Add onion and cook until softened, about 4 minutes. Add garlic, red bell pepper and cook about 2 minutes. Remove vegetables and place chicken, turkey or ground beef in skillet. Cook  until no longer pink, about 5 minutes. Return vegetables to skillet, along with crushed tomatoes, tomato paste, oregano, basil, red pepper flakes and pepper. Simmer sauce for 10 minutes.

4. Serve squash topped with sauce and garnished with Parmesan cheese or dairy-free alternative, if desired, and parsley.


Adapted and inspired by Gluten Free and More Magazine.