Spaghetti squash with tomato meat sauce is classic comfort food with a low-carb twist. Sweet, tender squash strands roast until they pull into pasta-like ribbons, then get topped with a savory, warm tomato meat sauce and fresh basil. It is a guilt-free weeknight dinner at 9.9 g net carbs per serving.
Is there anything more comforting than the aroma of a rich tomato sauce simmering on the stove? It instantly transports me back to my childhood, where spaghetti night was a weekly ritual. I loved those hearty, saucy dinners, and I’m thrilled I can still enjoy that classic comfort food experience, just with a healthy, low-carb twist! This Spaghetti Squash with a savory meat sauce delivers all the flavor you crave, making it the perfect guilt-free weeknight meal.
Ingredients
• 1½ cups / 360 ml (12.2 fl oz) Tomato Meat Sauce
• 1 large spaghetti squash (about 4 pounds / 1.8 kg / 3.97 lb)
• 2 tablespoons / 30 ml avocado oil or olive oil
• Sea salt and ground black pepper, to taste
• Fresh basil, for garnish (optional)
Instructions
1. Directions
2. Prepare the sauce: If using a pre-made sauce, gently warm it over medium-low heat while the squash roasts. If making it from scratch, prepare it according to the recipe directions.
3. Prep the oven and pan: Preheat your oven to 400°F / 200°C. Line a large, rimmed baking sheet with parchment paper for easy cleanup.
4. Roast the squash: Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut-side up on your prepared baking sheet. Drizzle with oil and season generously with salt and pepper. Roast for 45 minutes, or until the flesh is tender and easily pierced with a fork.
5. Create the ‘spaghetti’: Remove the squash from the oven and let it cool for a few minutes until it’s safe to handle. Use a fork to scrape the inside of the squash, pulling the flesh into long, spaghetti-like strands.
6. Serve: Divide the spaghetti squash strands among six bowls or plates. Top each portion with ¼ cup of the warm tomato meat sauce and garnish with fresh basil, if using.
Nutritional Information
• PER SERVING
• CALORIES: 239
• FAT: 18.1g
• PROTEIN: 8g
• TOTAL CARBS: 12.7g (0.45 oz)
• FIBER: 2.8g
• NET CARBS: 9.9g (0.35 oz)
Pro Tips
• To make cutting the tough spaghetti squash easier, pierce it several times with a knife and microwave for 3-5 minutes before slicing.
• For a drier, less watery ‘pasta,’ try roasting the squash halves cut-side down. This allows excess moisture to steam away.
• After shredding the squash, toss the strands directly in the pan with the warm sauce for a minute or two. This helps the squash absorb more flavor.
• Store leftover spaghetti squash and sauce separately in airtight containers in the refrigerator for up to 4 days to prevent the squash from becoming soggy.
FAQ
Q: How do you keep spaghetti squash from getting watery
A: For drier, less watery spaghetti squash, roast the halves cut-side down on the baking sheet. This allows the excess moisture to steam away as it cooks.
Q: What is the easiest way to cut a spaghetti squash
A: To make cutting a tough spaghetti squash easier, pierce the skin several times with a knife and then microwave it for 3-5 minutes. This will soften the rind, making it much easier to slice in half.
Q: How should I store leftovers
A: To prevent the squash from becoming soggy, store the leftover spaghetti squash strands and the meat sauce in separate airtight containers in the refrigerator for up to 4 days.
Pro Tips
- Pierce the squash several times with a knife and microwave it 3-5 minutes before slicing; the tough rind gives way much more easily.
- For a drier, less watery 'pasta,' roast the squash halves cut-side down so excess moisture steams away instead of pooling in the strands.
- After shredding, toss the squash strands directly in the pan with the warm sauce for a minute or two so the 'spaghetti' absorbs more flavor.
- Store leftover squash and sauce separately in airtight containers in the refrigerator for up to 4 days, or the strands turn soggy sitting in the sauce.
- Roast at 400°F (200°C) for about 45 minutes, until the flesh pulls into strands easily with a fork — no crunch left in the middle.
Frequently Asked Questions
Can I roast the spaghetti squash ahead of time?
Yes, roast and shred it up to 3 days ahead and store it separately from the sauce in the fridge. Rewarm both together just before serving.
How do I keep the squash from getting watery?
Roast the halves cut-side down and let the strands drain a moment before saucing. Storing the squash and sauce separately also keeps the texture right.
Is spaghetti squash keto-friendly?
It is one of the better low-carb pasta swaps. Each of the 6 servings has 12.7 g total carbs and 2.8 g fiber — 9.9 g net carbs — with 18.1 g fat.
How do I cut a spaghetti squash safely?
Pierce it all over with a knife and microwave 3-5 minutes to soften the rind first, then slice it in half lengthwise and scoop out the seeds.
Recipe card below.
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Spaghetti Squash with Tomato Meat Sauce
Ingredients
Method
- Directions
- Prepare the sauce: If using a pre-made sauce, gently warm it over medium-low heat while the squash roasts. If making it from scratch, prepare it according to the recipe directions.
- Prep the oven and pan: Preheat your oven to 400°F / 200°C.
- Line a large, rimmed baking sheet with parchment paper for easy cleanup.
- Roast the squash: Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds.
- Place the halves cut-side up on your prepared baking sheet.
- Drizzle with oil and season generously with salt and pepper.
- Roast for 45 minutes, or until the flesh is tender and easily pierced with a fork.
- Create the 'spaghetti': Remove the squash from the oven and let it cool for a few minutes until it's safe to handle. Use a fork to scrape the inside of the squash, pulling the flesh into long, spaghetti-like strands.
- Serve: Divide the spaghetti squash strands among six bowls or plates.
- Top each portion with ¼ cup of the warm tomato meat sauce and garnish with fresh basil, if using.
- After shredding the squash, toss the strands directly in the pan with the warm sauce for a minute or two. This helps the squash absorb more flavor.
