Spaghetti Squash Pasta with Meat Sauce

A gluten-free version of traditional wheat pasta, spaghetti squash pasta with meat sauce is a great family meal. This recipe is a batch recipe, making enough sauce for two dishes, use one today and freeze one for a quick weeknight meal. Gluten-Free.

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Spaghetti squash – like the name suggests – is best known as a pasta substitute. This noodle imitator’s mild flavor makes it an excellent for a variety of dishes such as hash browns, fritters, or as a filling for lettuce wraps or spring rolls.  For now, let’s focus on its namesake and dive into why I love spaghetti squash for the obvious dish, spaghetti.

I first tried to make spaghetti squash in college, back when it wasn’t the popular produce it is today, so the label actually included instructions on how to cook it. In a way, I learned how to cook this delicious food from the squash itself. After a few trial and errors I figured out a method that works for me. Depending on how long you cook it, the spaghetti can come out from crunchy, to noodle-like with a slight chew, to mush. I like it best right in the middle, making it a great substitute for spaghetti.

I’ve made this dish with many different sauces and even without sauce. You can simply shred some parmesan, add a little olive oil, and enjoy. But spaghetti squash pasta with meat sauce is a household favorite in my family, even pleasing our pasta-loving 4-year-old which is why I’m sharing it with you. Now, on to the good stuff…

TIPS TO MAKE SPAGHETTI SQUASH PASTA

Batch Cook the Sauce. Firstly, the best pasta sauces simmer for hours, so maximize your efforts and make a large batch.  I can’t stress this enough. This recipe makes enough sauce for two batches of 6 servings. I use half and freeze the other half for a quick dinner later in the month. I’ve also doubled the recipe and frozen the sauce for several months.

Roast the Squash. Cut the squash lengthwise. Clean by scooping out the seeds and pulp. Add enough water to a sheet pan to cover the bottom about 1/8 an inch. Place the spaghetti squash cut-side down and place in the oven at convection bake 375° for 45 minutes or until the squash easily peals away with a fork.    

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Leave the lid off. While most recipes for pasta sauce call for you to simmer covered, I find thicker sauces so much tastier. This is especially true with spaghetti squash since it won’t absorb the excess liquid as well as traditional flour pasta. Therefore, keep the lid off while simmering for at least half the amount of time to let it reduce down.

Variations. Feel free to substitute the ground beef for ground turkey or ground chicken. Try something interesting and tell me about it in the comments.

HEALTH TALK

Please take my advice like you do from a friend, not your doctor. I am not a doctor, dietitian or nutritionist. I have a passion for health and cooking. Moreover, I hope to bring you information that will help you live a health-filled life.

Spaghetti squash is low in calories and full of fiber, vitamin C, manganese, and vitamin B6, making it a nutrient-dense food. Particularly good for those who want to improve their gut health, support healthy bones, or need help to lose weight. Plus, as a substitute for flour-based noodles, it’s a great way to add more nutrients to your meal. For more reading on the health benefits of spaghetti squash, check out the resources at the bottom of this post.

EQUIPMENT:

Sheet pan
Medium dutch oven or medium/ pot
8-10” Chef knife

Print

For further reading about Spaghetti Squash, check out these resources:

Healthline, Is Spaghetti Squash Good for You? Nutrition Facts and More
World’s Healthiest Foods, What’s New and Beneficial About Winter Squash?