Frequently Asked Questions About Spaghetti Squash with Meat Sauce
Bake spaghetti squash at 400°F for 35 to 45 minutes cut side down on a baking sheet. A medium squash takes approximately 40 minutes. It is done when a fork easily pierces the skin and the flesh separates into strands when scraped with a fork.
Spaghetti squash contains approximately 7 grams of net carbs per cooked cup — compared to 40+ grams in a cup of cooked pasta. This makes it one of the best low-carb pasta substitutes available for keto and low-carb diets.
Yes — pierce the squash several times with a fork, then microwave whole for 10 to 12 minutes, turning halfway. Let rest for 5 minutes before cutting. The microwave method is faster than oven roasting but produces a slightly more watery result with less caramelized flavor.
Spaghetti squash becomes watery when overcooked or when stored with the sauce. Roast cut side down to allow moisture to drain onto the baking sheet. Remove the strands immediately after cooking and let them rest in a colander for 5 minutes to drain before adding sauce. Always store squash and sauce separately.
Yes — spaghetti squash contains only 42 calories per cup compared to 220 calories in cooked pasta. It is high in water content and fiber, which promotes satiety. Replacing pasta with spaghetti squash in a standard serving reduces the carb and calorie content of a meal by over 70%.
Keto-Friendly Spaghetti
Equipment
- Spiralizer or julienne peeler
- Large skillet
- Medium saucepan
- Baking sheet
Ingredients
- 2 medium-sized squash zucchini or spaghetti squash
- 1 lb grass-fed ground beef
- 1 tbsp olive oil
- 1 medium onion diced
- 2 cloves garlic minced
- 1 can 14.5 oz diced tomatoes
- 1 cup tomato sauce sugar-free
- 1 tsp dried oregano
- 1 tsp dried basil
- Salt and pepper to taste
- Grated Parmesan cheese optional, for garnish
- Fresh basil leaves optional, for garnish
Instructions
- Prepare Squash Noodles: Use a spiralizer or julienne peeler to create squash noodles from the zucchini or spaghetti squash. If using spaghetti squash, cut it in half, remove seeds, and bake at 400°F (200°C) for 40 minutes, then scrape out the noodles with a fork.
- Cook Ground Beef: In a large skillet, heat olive oil over medium-high heat. Add diced onion and garlic, and sauté until translucent. Add ground beef, breaking it up with a spoon, and cook until browned. Drain excess fat.
- Make the Sauce: In a medium saucepan, combine diced tomatoes, tomato sauce, oregano, basil, salt, and pepper. Bring to a simmer and cook for 10-15 minutes, allowing the flavors to meld.
- Combine and Heat: Add the cooked ground beef to the tomato sauce and mix well. Continue to simmer for another 5 minutes.
- Serve: Place squash noodles in serving bowls, top with the beef and tomato sauce mixture, and garnish with grated Parmesan cheese and fresh basil leaves if desired. Serve immediately.
