Simple Spaghetti Squash Bolognese
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Healthy spaghetti squash bolognese: you won’t even miss the pasta
Looking for a hearty, comforting dinner that won’t derail your healthy lifestyle? This healthy spaghetti squash bolognese is the perfect cozy meal—rich in flavor, full of real food ingredients, and surprisingly satisfying.
If you’ve ever found yourself missing a big bowl of pasta, this recipe gives you all the comfort without the carbs. Plus, it’s simple to make and perfect for a wholesome weeknight dinner the whole family will love.
What is spaghetti squash bolognese?
Spaghetti squash bolognese is a lower-carb twist on the classic Italian comfort food. Instead of traditional pasta, roasted spaghetti squash strands act as the base for a hearty, meaty sauce made with ground beef, crushed tomato, and a medley of aromatic vegetables like carrot, celery, and onion.
It’s a great recipe if you’re looking to sneak in more vegetables and still satisfy those pasta cravings.
Why spaghetti squash makes the perfect pasta substitute
Spaghetti squash is one of nature’s most surprising vegetables. Once roasted, its flesh transforms into long, tender strands that resemble spaghetti noodles—making it a perfect substitute for anyone avoiding gluten or cutting back on carbs.
Not only is it lower in calories and carbs than traditional pasta, but it also absorbs the flavor of whatever sauce you pair it with—like this rich, savory bolognese sauce.
When you use a fork to scrape the strands, it’s almost like magic. The texture is light and slightly nutty, and you’ll be amazed at how satisfying it is—you won’t even miss the pasta!
How to roast spaghetti squash perfectly every time
The key to great spaghetti squash bolognese starts with roasting the squash just right. Here’s how:
- Preheat the oven to 400°F (200°C).
- Cut the squash in half lengthwise and scoop out the seeds.
- Drizzle with 1 tablespoon of olive oil, and season with salt and pepper.
- Place the squash halves cut side down on a baking sheet lined with parchment.
- Roast in the preheated oven for 40–45 minutes, or until the flesh is tender and easy to separate.
Once it’s cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands.
How to make a hearty bolognese sauce on the stovetop
The soul of this dish lies in the sauce—and this hearty bolognese doesn’t disappoint. Start by heating 1 tablespoon of olive oil in a large skillet over medium high heat.
Add the chopped onion, then the minced garlic, and sauté until soft and translucent. Next, toss in the finely chopped carrot and celery, and cook for another 3–4 minutes to soften the vegetables and build the base flavor.
Add in the ground beef, breaking it up as it cooks. Cook until browned and no longer pink, then stir in the crushed tomatoes, tomato paste, oregano, basil, and a pinch of salt and pepper.
Bring the sauce to a boil, then reduce the heat to simmer for 20–25 minutes, stirring occasionally. The result is a thick, flavorful sauce that pairs perfectly with your roasted spaghetti squash. (And by the time your squash has roasted, the sauce will be ready!)
Can I use turkey or pork instead of beef in bolognese?
Yes, and it’s a great way to change things up or lighten the dish. This recipe works beautifully with ground turkey or ground pork—or even a mix of both for a more meaty flavor profile.
You can even add a splash of coconut milk or heavy cream to bring a creamy twist to your bolognese sauce.
How to assemble the perfect spaghetti squash bolognese
Once everything’s ready, it’s time to put it all together:
- Place the spaghetti squash strands into individual bowls or plates.
- Spoon a generous portion of your meat sauce over top.
- Garnish with freshly grated Parmesan, chopped parsley, or even a sprinkle of mozzarella if desired.
You can also serve the sauce directly in the squash halves for a fun and rustic presentation. Just be sure to fluff the top of the squash with a fork first to make room for the sauce.
Meal prep tips for easy weeknight dinners
One of the best parts about this recipe is how well it works for easy weeknight meals. Here’s how to save time:
- Roast the squash and prepare the bolognese sauce ahead of time. Store them separately in airtight containers in the fridge.
- When ready to serve, simply reheat the sauce on the stovetop and warm the squash in the microwave or oven.
- You can even prep the full assembly in containers for grab-and-go lunches or dinners.
With just a little planning, this dish becomes a weeknight dinner go-to.
What to serve with spaghetti squash bolognese
This dish is filling on its own, but here are a few easy sides that pair well:
- A crisp green salad with olive oil and lemon.
- Roasted broccoli or Instant Pot green beans with bacon.
- Keto garlic bread or low-carb biscuits.
Top the dish with freshly grated parmesan, extra oregano, or fresh basil.
Can you store or freeze leftovers?
Yes—spaghetti squash bolognese is fantastic for leftovers. Store the components in the fridge for up to 4 days.
For longer storage, freeze the meat sauce alone, or portion the full dish into containers and freeze for up to 3 months. Reheat gently on the stovetop or in the microwave.
Why you’ll love this healthy spaghetti squash bolognese
This healthy spaghetti squash bolognese is everything you want in a comfort food meal—rich, satisfying, and packed with real food ingredients. It's perfect for those who miss the pasta, but want to stay lower carb or gluten-free.
With its savory tomato-based sauce, tender spaghetti squash strands, and just the right amount of herbs and cheese, this dish checks every box. It’s easy, wholesome, and totally delicious!
Spaghetti Squash Bolognese
Ingredients
- 1 Medium-Sized Spaghetti Squash
- 1 Pound Ground Beef or Ground Turkey for a lighter option
- 1 Tablespoon Olive Oil
- 1 Onion Finely Chopped
- 2 Cloves Garlic Minced
- 1 Carrot Finely Chopped
- 1 Celery Stalk Finely Chopped
- 1 Can 28 Ounces Crushed Tomatoes
- ½ Cup Tomato Paste
- 1 Teaspoon Dried Oregano
- 1 Teaspoon Dried Basil
- ½ Teaspoon Dried Thyme
- Salt and Pepper To Taste
- Grated Parmesan Cheese For Garnish (Optional)
- Chopped Fresh Parsley For Garnish (Optional)
Instructions
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise and scoop out the seeds using a spoon.
- Drizzle the insides with olive oil and season with salt and pepper.
- Place the squash halves cut side down on a parchment-lined baking sheet.
- Roast in the preheated oven for 40–45 minutes, or until the flesh is fork-tender and easily separates into strands.
- Once cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Set aside.
- Meanwhile, heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 2–3 minutes until softened.
- Add the garlic, carrot, and celery and cook for another 3–4 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the ground beef (or turkey) and cook until browned and no longer pink, breaking it up with a spatula as it cooks.
- Stir in the crushed tomatoes, tomato paste, oregano, basil, thyme, and season with salt and pepper to taste.
- Bring to a boil, then reduce the heat to low and let the sauce simmer for 20–25 minutes, stirring occasionally to allow the flavors to meld.
- To serve, divide the spaghetti squash strands among plates or bowls and spoon the warm bolognese sauce over the top.
- Garnish with grated Parmesan cheese and chopped fresh parsley, if desired.
This sounds amazing but I find getting the "spaghetti" out of the squash very time consuming. Is there a trick I don't know? I cooked one a few years ago and after scraping and scraping I barely had enough for 1 serving. I see in this recipe 1 squash should serve 5.