A roasted spaghetti squash filled with a hearty beefy meat sauce and melted cheese makes an irresistible, satisfying dinner that’s also a great way to enjoy more vegetables. This stuffed spaghetti squash is flavorful, filling, and a lower-carb alternative to traditional pasta that most family members will happily eat.
You only need spaghetti squash, ground beef, a jar of marinara, seasonings, and mozzarella to make this simple weeknight meal. The dish is flexible: swap proteins or cheeses to suit your needs and taste preferences.
Welcome to My Kitchen Serenity — here’s an easy recipe for stuffed spaghetti squash (also called spaghetti squash boats). It’s lower in calories and carbs than classic spaghetti but still hearty and comforting. When roasted properly, spaghetti squash develops slightly sweet, noodle-like strands that pair perfectly with a savory meat sauce.
More Low Carb Ground Beef Recipes
If you enjoy the meaty sauce used here, try these other lower-carb ground beef dishes for more dinner ideas:
- Stuffed Bell Peppers with Ground Beef and Cauliflower Rice
- Meat Lover’s Chili with Ground Beef and Smoked Sausage
More Squash Recipes
When squash is in season, make the most of it. Try a cheesy squash casserole or a savory zucchini pie for easy side dishes that complement stuffed spaghetti squash.
Why You’ll Love It
Stuffed Spaghetti Squash is a favorite for many reasons:
- Roasting intensifies the squash’s natural sweetness and creates great texture.
- Spaghetti squash is widely available year-round and peaks in the fall.
- It’s comforting and satisfying, a lighter alternative when you want a pasta-style meal without as many carbs.
- Much lower in net carbs than traditional pasta—about 8 net carbs per cooked cup versus roughly 40 for pasta—making it a useful option for lower-carb diets.
- Flexible for substitutions: use more or less sauce and choose leaner beef or turkey to adjust calories and carbs.
What Goes In It
Overview of the key ingredients for stuffed spaghetti squash:
Spaghetti Squash – choose a firm squash with consistent yellow skin and no soft spots.
Olive Oil – used to brush the squash before roasting.
Ground Beef – lean options like 90/10 work well; you can also use turkey, chicken, or sausage.
Marinara Sauce – pick a low-sugar jarred sauce or a tomato sauce you trust.
Tomato Paste – adds depth and body; tubes are convenient to store after opening.
Seasonings – dried Italian seasoning, parsley flakes, garlic powder, salt and pepper boost flavor.
Mozzarella Cheese – melts beautifully as a topping; swap cheddar or parmesan if preferred.
Ingredient Substitutions
| Instead of this ingredient | Use this |
|---|---|
| Ground beef | Ground turkey, chicken, or sausage |
| Olive oil | Avocado oil or coconut oil |
| Marinara sauce | Tomato sauce (add extra herbs if needed) |
| Mozzarella cheese | Cheddar or parmesan |
How to Make Stuffed Spaghetti Squash
Tip: Start the meat sauce first so it can simmer while the squash roasts. Follow the recipe steps below for best results.
Step 1. Brown and crumble the ground beef, then drain any excess fat.
Step 2. Add marinara, tomato paste, and seasonings. Simmer gently for 30–40 minutes to develop flavor.
Step 3. Slice the squash in half lengthwise using a large, sharp knife.
Step 4. Scoop out the seeds and strings with a spoon.
Step 5. Brush the cut sides with olive oil and season lightly with salt and pepper.
Step 6. Place cut-side down on a baking pan and roast at 400°F until tender: about 30 minutes for al dente, 35 minutes for firmer strands, or 40 minutes for softer squash. Let cool slightly.
Step 7. Use a fork to scrape the flesh into long strands while leaving them in the shell so each half becomes a “boat.”
Step 8. Spoon the meat sauce over the squash strands, sprinkle with mozzarella, and return to the oven a few minutes if you want the cheese melted and bubbly. Serve as two large portions or four smaller ones.
What to Serve With It
A crisp green salad is a fresh counterpoint to this rich dish. Roasted Brussels sprouts or a simple sautéed vegetable also pair nicely and can roast alongside the squash for an easy one-sheet meal.
Recipe Tips
- Cut the squash lengthwise for longer, noodle-like strands.
- Let the meat sauce simmer at least 30 minutes to deepen flavor and tenderize the beef.
- Roast according to your texture preference: 30 minutes for al dente, 35 for firm, 40 for soft. Avoid roasting beyond 45 minutes to prevent mushiness.
Experiment with Toppings
Customize toppings: add cooked crumbled bacon, sliced jalapeños for heat, or avocado slices for creaminess. Fresh basil or chopped parsley brightens the dish.
Storing Leftovers
Store leftovers in airtight containers in the refrigerator for up to 3 days. Reheat gently in the oven or microwave until warmed through.
Microwave Directions for Spaghetti Squash
Short on time? Cut the squash in half, remove seeds, season, and place cut-side down in a microwave-safe dish with about 1 inch of water. Microwave uncovered on high 10–15 minutes until tender. Let cool slightly before handling.
Recipe FAQs
Baking time controls texture: shorter for firmer strands, longer for softer. Follow the recommended times and avoid over-baking to prevent sogginess.
A medium spaghetti squash typically yields about 4–5 cups of cooked strands, depending on size.
Spaghetti squash is significantly lower in carbs and calories than traditional pasta. One cup cooked spaghetti squash is roughly 8 net carbs and about 40 calories, while one cup cooked pasta is much higher in both.
More Low Carb Dinner Options
-
Easy Low Carb Keto Jambalaya Recipe
-
Cajun Baked Salmon
-
Dutch Oven Pot Roast (Keto-Friendly)
-
Cast Iron Skillet Chicken Thighs
If you try this recipe, please leave a comment to share how it turned out — I’d love to hear from you.
Recipe
Stuffed Spaghetti Squash
Roasted spaghetti squash topped with a rich meat sauce made from ground beef, marinara, and seasonings, finished with melty mozzarella. Makes approximately 4 servings.
Equipment
- Large Sauté Pan
- Large Roasting Pan
- Large Sharp Knife
- Measuring Spoons
- Basting Brush
Ingredients
MEAT SAUCE
- 1 pound lean ground beef (or turkey)
- 24-ounce jar low-sugar marinara sauce
- 3 ounces tomato paste
- 1 teaspoon dried Italian seasoning
- 1 teaspoon parsley flakes
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt (start with 1/4 tsp and adjust)
- 1/4 teaspoon black pepper
SPAGHETTI SQUASH
- 1 spaghetti squash
- 2 teaspoons olive oil (1 tsp per half)
- Light sprinkling of salt and pepper
OPTIONAL TOPPING
- 1/2 cup mozzarella cheese, shredded
Instructions
Meat Sauce
- Cook and crumble the ground beef until no longer pink. Drain any grease.
- Stir in the jar of marinara, tomato paste, and seasonings. Cover and simmer gently for 30–40 minutes, stirring occasionally.
Roast the Spaghetti Squash
- Preheat oven to 400°F. Rinse and dry the squash. Removing the stem first can make cutting easier.
- Cut the squash in half lengthwise using a large, sharp knife.
- Scoop out seeds and strings.
- Brush the inside with olive oil and season with salt and pepper.
- Place cut-side down in a baking dish and bake until tender: 30 minutes for al dente, 35 for firm, 40 for soft. Do not exceed 45 minutes to avoid mushiness. Remove from oven and let cool slightly.
- Use a fork to scrape the flesh into spaghetti-like strands while leaving them in the shell to create boats.
Assemble
- Top each squash half with meat sauce and a sprinkle of mozzarella. Return to oven briefly if you want the cheese melted.
- Makes two generous portions or four smaller portions.
Notes
Nutrition varies by brand and squash size. Look for low-sugar marinara to keep carbs lower. Leftovers keep up to 3 days refrigerated in an airtight container. Serve with a green salad or roasted vegetables for a complete meal.
Nutrition
This recipe was originally published in 2020 and updated in 2024. Nutritional information is approximate; use your preferred nutrition calculator for precise values based on the brands you use.
