Roasted Spaghetti Squash with Meat Sauce

Spaghetti squash is a fabulous substitute for regular pasta because it’s full of vitamins and minerals and lower in calories. Instead of 200 calories per cup, spaghetti squash will only cost you around 45 calories per cup. my favorite way to prepare this squash is to roast it, but It can also be baked, boiled, steamed, or microwaved. Once cooked, the squash falls away like strands of spaghetti.

spaghetti squash w. meat sauce

spaghetti squash w. meat sauce


1 large spaghetti squash (about 4 lbs.)

1 Tablespoon olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 cup chopped cremini mushrooms

1 lb. 93% lean ground turkey or beef

1 jar pasta sauce (my favorite is Whole Foods 365 portobello mushroom tomato sauce)

¼ teaspoon red pepper flakes (optional) – I like a bit of heat

½ teaspoon dried oregano

black pepper to taste

Parmesan Cheese

Fresh basil


Preheat oven to 400*F.

Place squash on a baking tray and roast for about 45-60 minutes, or until tender when pierced with a fork.

Meanwhile, heat oil in a skillet over medium heat. Add onion, garlic red pepper flakes and dried oregano and sauté about 4 minutes or until tender.

Add ground turkey and cook until no longer pink.

Add pasta sauce, stirring until thoroughly combined and bubbling.

Season to taste with salt and pepper, then set aside and keep warm.

When squash is done, remove seeds and then scrape the desired amount of spaghetti squash strands with a fork into a large bowl.

Add desired amount of meat sauce to squash and mix well.

Sprinkle with parmesan cheese and fresh basil, then serve.