• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Our Salty Kitchen
  • Browse All Recipes
  • Season
    • Fall Recipes
    • Spring Recipes
    • Summer Recipes
    • Winter Recipes
    • Holiday Recipes
  • Diet
    • Gluten Free
    • Grain Free
    • Keto
    • Paleo
    • Vegan
    • Vegetarian
    • Whole30 Recipes
  • Course
    • 30 Minute Meals
    • Appetizers
    • Breakfast
    • Condiments and Sauces
    • Desserts
    • Cocktails
    • Main Dishes
    • Pasta
    • Salads
    • Side Dishes
    • Soups and Stews
  • Method
    • Instant Pot Recipes
    • Air Fryer
    • Slow Cooker
    • Grilling Recipes
    • Stir Fry
  • About
    • Let’s Collaborate!
    • Recipe Photography for Food Bloggers
    • Photography Portfolio
    • License Images
    • Contact Us
    • Privacy Policy
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • All Recipes
  • Main Dishes
  • Side Dishes
  • Salads
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    You are here: Home » Meal Type » Main Dishes » Spaghetti Squash Spaghetti

    Spaghetti Squash Spaghetti

    January 11, 2022 By Danielle Esposti Leave a Comment

    May contain affiliate links.See our Privacy Policy and disclosure.

    Go to Recipe
    Pinterest collage for Whole30 pasta made from spaghetti squash spaghetti with meat sauce.
    Pinterest image for a keto spaghetti squash pasta recipe.
    Pinterest image for Whole30 pasta made from spaghetti squash spaghetti with meat sauce.
    Pinterest collage for a keto spaghetti squash pasta recipe.

    Cutting your carbs? Giving up gluten? Avoiding allergens? Spaghetti Squash Spaghetti is more than just a substitute, it’s a stand out! Tender roasted spaghetti squash noodles smothered in a thick, rich meat sauce with no artificial additives is a perfect way to satisfy a classic craving without breaking your stride.

    Italian meat sauce over spaghetti squash pasta on a white plate with a vintage silver fork, surrounded by small garnish bowls of fresh basil, salt, and pepper.
    Jump to:
    • Yeah, Spaghetti Squash is Better Than Pasta
    • How to Make Spaghetti Squash Pasta with Meat Sauce
    • Chef’s Tips!
    • Make it Your Way
    • More Spaghetti Squash Recipes
    • Recipe

    Let’s hear it for Italians! Thanks for making dieting THE WORST.

    When most people begin new a regimen – be it for weight loss, clean living and detox, or overall improved health – they usually say (next to chocolate) pizza and pasta are the hardest things to give up. And while I’ll take tacos over pizza any day of the week, pasta was something I always struggled to part ways with.

    Spaghetti squash to the rescue!

    While it was never my favorite pasta, the classic satisfaction of spaghetti and red sauce is one you do NOT have to give up, thanks to Italian-style spaghetti squash pasta (only slightly less fun to say than chicken salad salad.) What this dish lacks in starch, it more than makes up for in flavor.

    This recipe is *drum roll* low carb, gluten free, grain free, paleo, Whole30 compliant, and, if you can manage your portion size, keto friendly. What’s that? You need something vegetarian? Swap the Italian Meat Sauce out for Fresh Tomato Sauce or Whole30 Marinara Sauce.

    I promise, you will sacrifice nothing by embracing this swap!

    For a shorter post with just the ingredients and recipe instructions, click to view the web story for this spaghetti squash pasta recipe!

    Yeah, Spaghetti Squash is Better Than Pasta

    Of course “better” can be subjective, but in the sense of “better for you,” I stand by that claim. Of course I love pasta, but pasta can leave you feeling heavy.

    Sweet and buttery spaghetti squash noodles are the perfect foil for a rich meat sauce. And because they’re grain free, this is a healthy, comfort food alternative for gluten free diets, or trying to keep close to keto.

    Spaghetti squash pasta is really, really delicious when prepared the right way. Roasting instead of steaming the spaghetti squash yields a deeper flavor and more noodle-like texture. Plus, pairing with a well-seasoned, robust meat sauce keeps the focus on flavor. If you’re a skeptic, this is the recipe to get converted.

    Roasted spaghetti squash half stuffed with italian meat sauce on a white plate, topped with ricotta cheese, basil leaves, and grated parmesan cheese.

    How to Make Spaghetti Squash Pasta with Meat Sauce

    With all the makings of a classic spaghetti dinner, Spaghetti Squash Spaghetti is super satisfying without the carb overload. Simply roast your squash, prepare an easy Italian meat sauce, and serve with (or without) your favorite cheese and herbs for a perfetto finish.

    Part 1: Roast the Squash

    Two halves of a spaghetti squash rubbed with olive oil and seasoned with salt and pepper.
    Roasted spaghetti squash halves on a parchment lined baking sheet.
    1. DIVIDE. Using the tip of sharp paring knife, make tiny slits lengthwise around the squash. Go back over those cuts, making deeper cuts, until you’ve sliced all the way through the skin. This takes a little practice (and patience!) but it’s definitely the safest way to slice a squash in half for roasting.
    2. CLEAN. Scoop out the seeds – we like to use a melon baller, but a small spoon works great too.
    3. SEASON. Rub the flesh with oil, then sprinkle with salt and pepper.
    4. ROAST. Place cut side down on a baking sheet and roast in a 425°F oven for about 40 minutes, until the skin is browned and the edges are curling inward. It’s done when you can easily piece the skin with a fork.

    Part 2: Make the Meat Sauce

    Side view, sautéed ground beef, italian sausage, and onion in a red dutch oven with a wood spoon.
    Side view, tomato paste worked into sautéed ground beef, italian sausage, and onion.
    Red italian meat sauce in a dutch oven before simmering.
    Meat sauce for pasta in a red dutch oven, garnished with chopped fresh pasta.
    1. MEAT & ONIONS. Combine ground beef, sausage, and onion in a dutch oven or large soup pot. Cook over medium high heat until the meat is no longer pink and the onion is translucent. Add the garlic towards the end and cook 1 minute more.
    2. TOMATO PASTE & TOMATOES. Stir tomato paste into the meat mixture. Cook 2-3 minutes, until it’s completely worked in and no visible chunks remain. Add the canned tomatoes and stir.
    3. ADJUST FOR ACIDITY (optional). If you’re sensitive to acid, add ½ tsp baking soda.
    4. SEASON. Season with italian seasoning, crushed red pepper, salt and pepper. Give everything a good stir.
    5. SIMMER. Bring the sauce to a simmer and adjust the heat to maintain a slow, consistent simmer. Cook at least 30 minutes and up to 90 minutes, stirring occasionally, as sauce thickens.

    Part 3: Bring it Together!

    Side view, a fork raking away strands of squash noodles from half a roasted spaghetti squash.
    Side view, meat sauce in a roasted spaghetti squash bowl, topped with ricotta cheese, basil, and grated parmesan cheese.
    Strands of roasted spaghetti squash in a low white bowl with a silver serving fork.
    Spaghetti squash spaghetti with italian meat sauce on a white plate with a vintage silver fork.
    1. SPAGHETTI BOWLS: gently rake squash noodles using the tines of a fork to loosen. Ladle sauce over squash, garnish as desired and serve in the bowls. Serve immediately.
    2. TRADITIONAL: gently rake squash noodles using the tines of a fork. Twist around the fork to remove, and transfer to a plate. Top with meat sauce and garnish as desired. Serve immediately.

    Chef’s Tips!

    • Exercise caution when slicing spaghetti squash. Use a very sharp knife and stable cutting surface. If you’re having difficulty, microwave the squash for 5 minutes AFTER cutting small slits indicated in Step 1.
    • Unlike spaghetti, spaghetti squash isn’t that great al dente. Test for tenderness at the 40-minute mark. Keep roasting in 5-minute increments if it’s not quite there. Don’t worry – it will still keep its structure.
    • If your squash winds up with excess moisture, strain in a colander or use paper towels to dry.
    • Stir, stir, stir. Red sauces can easily scald. Stir the sauce while simmering every 20 minutes or so to prevent scalding.
    • Layer those herbs. Add dried herbs prior to simmering, and fresh herbs just before serving. The combination of both contributes both complexity and brightness to the cooked sauce.
    • Tomatoes need a lot of salt – my personal rule of thumb is 2 teaspoons kosher salt per 28-ounce can of tomatoes.
    • Spice it up! Use spicy Italian sausage and add crushed red pepper flakes.

    Make it Your Way

    For Whole30 and Paleo: omit the ricotta and/or parmesan garnish

    For Meal Prep: remove strands from the squash hull, and store the noodles and sauce separately. Heat separately, then combine.

    More Spaghetti Squash Recipes

    • Spaghetti Squash Lasagna Casserole
    • Crockpot Bolognese with Roasted Spaghetti Squash
    • Philly Cheesesteak Stuffed Spaghetti Squash
    • Tuscan Chicken Over Spaghetti Squash

    Did you make this spaghetti squash spaghetti recipe? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    A fork taking a bite from spaghetti squash pasta with italian red sauce.

    Spaghetti Squash Spaghetti

    No ratings yet
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    With all the makings of a classic spaghetti dinner, Spaghetti Squash Spaghetti is super satisfying without the carb overload. Simply roast your squash, prepare an easy Italian meat sauce, and serve with (or without) your favorite cheese and herbs for a perfetto finish.
    Prep Time: 20 mins
    Cook Time: 1 hr
    Total Time: 1 hr 20 mins
    Servings : 4
    Calories: 379

    Recommended Equipment

    • Dutch Oven
    • Baking Sheet

    Ingredients

    Roasted Spaghetti Squash

    • 2 medium spaghetti squash
    • 1 tbsp olive oil, or avocado oil
    • ½ tsp kosher salt
    • ½ tsp ground pepper

    Meat Sauce

    • 1 lb ground beef
    • 1 lb ground pork, or Italian sausage
    • 1 medium yellow onion, diced
    • 4 cloves garlic
    • 6-oz can tomato paste
    • 2 28-oz cans crushed tomatoes, fire roasted if available
    • 2 tsp italian seasoning
    • 2 tsp kosher salt
    • 1 tsp ground pepper
    • pinch red pepper flakes
    • ½ tsp baking soda, optional

    Garnishes

    • fresh chopped basil, for serving
    • grated parmesan cheese, for serving
    • ricotta cheese, for serving

    Instructions

    Roasted Spaghetti Squash

    • Heat the oven to 425°F. Line a baking sheet with parchment paper.
    • Slice the squash in half lengthwise (see notes), then coop out the seeds. Rub all over with 1 tbsp olive oil, then season the flesh with salt and pepper. Lay the squash cut side down on the prepared baking sheet and roast until the flesh is tender and the top is caving in, 35-40 minutes.

    Meat Sauce (Makes a Double Portion)

    • Heat a 6-quart dutch oven or other heavy bottomed pot over medium high heat. Add the ground beef, italian sausage, and onion. Cook until the meat is no longer pink and the onion is translucent, breaking up the meat with a wood spoon as it cooks.
    • Add the garlic and cook, stirring constantly, until fragrant, about 1 minute more.
    • Add the tomato paste to the pot and stir into the meat mixture. Cook 2-3 minutes, or until the flavor deepens slightly and the tomato paste is completely worked in and no visible chunks remain.
    • Add the canned tomatoes to the pot. Pour 2 tablespoons water into each can, swirl to release any clinging tomatoes, then pour the mixture into the pot.
    • Add the italian seasoning, salt, pepper, and crushed red pepper, if using. Optional – if you’re sensitive to acid, add ½ tsp baking soda. Stir to combine all ingredients.
    • Increase the heat to bring the sauce to barely boiling, then adjust the heat to maintain a low, steady simmer (look for bubbles in the sauce that pop once every few seconds). Simmer at least 30 minutes and up to 90 minutes, stirring occasionally to prevent scalding. The sauce should thicken considerably.
    • Reserve half the sauce for another purpose, or freeze to use later.

    Put It Together!

    • For spaghetti bowls: gently rake the squash noodles using the tines of a fork to loosen. Lade the meat sauce over the squash, then garnish as desired and serve in the bowls.
    • For traditional serving: gently rake the squash noodles using the tines of a fork. Twist the noodles around the fork to remove, and transfer to a plate. Top the noodles with meat sauce, then garnish as desired. Serve immediately.

    Notes

    The meat sauce makes 8 servings; it can be halved (though I always find it challenging to use half pounds of leftover ground meat). Alternatively, save half the sauce for another purpose, or store in the freezer in a sealed container for up to 3 months.
    One Serving is 2 cups roasted spaghetti squash noodles plus 1 cup meat sauce.

    Nutrition Information

    Calories: 379kcal (19%), Carbohydrates: 23g (8%), Protein: 25g (50%), Fat: 21g (32%), Saturated Fat: 7g (35%), Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0g, Cholesterol: 70mg (23%), Sodium: 475mg (20%), Potassium: 971mg (28%), Fiber: 6g (24%), Sugar: 12g (13%), Vitamin A: 97% (97%), Vitamin C: 46% (46%), Calcium: 64% (64%), Iron: 20% (20%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
    « Philly Cheesesteak Stuffed Spaghetti Squash
    Crockpot Salsa Chicken »

    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    Leave a Comment
    Filed Under: Fall Recipes, Gluten Free, Grain Free, Keto, Main Dishes, Paleo, Whole30 Recipes, Winter Recipes

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Our Salty Kitchen! We create real food for real people. Our whole foods recipes are seasonal, locally sourced, and simply prepared. Learn More! 

    Footer

    ABOUT US      CONTACT US      PRIVACY POLICY 

    A collage of publication logos that have featured recipes and photography from Our Salty Kitchen.

    Footer

    Privacy

    Privacy Policy

    Let's ConnecT

    • Facebook
    • Instagram
    • Pinterest

    About Us

    Contact

    Copyright © 2023 Our Salty Kitchen

    73 shares