Spaghetti Squash with Meat Sauce – 3 ingredients!

Spaghetti Squash with Meat Sauce is a fast and easy weeknight dinner, and it only uses 3 ingredients!

Spaghetti squash, ground beef and store-bought marinara are turned into a simple meal in just 30 minutes.

You get all the flavors and fun of a classic Italian dish, only this version is low carb, gluten-free, Paleo and Whole30 friendly.

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Why this recipe works

Traditional spaghetti with meat sauce is a weeknight dinner staple for a reason – it’s fast, easy and delicious.

Who doesn’t love to twirl noodles around their fork and then scoop up some beefy, tomato-y sauce?

But if you’re eating gluten-free, Paleo or low carb, or you just want a healthy, easy way to eat more vegetables, it makes sense to try a spaghetti squash recipe with meat sauce.

Unlike other recipes, this one doesn’t have you roast the squash. To do that, you need to cut up the squash. And it can be difficult to cut up a hard squash!

Plus you have to wait for the oven to heat, then wait for the squash to roast…it ends up taking a long time.

So instead we’re going to leave the squash whole and microwave it. It’s easier, faster and you still get tender-but-not-mushy “noodles.”

While it cooks, all you have to do is brown the ground beef and then stir in the sauce!

It all comes together in 30 minutes and is so simple you’ll want to add it to your weekly dinner rotation.

Note: Yes, I said 3 ingredients but you’ll see more in the list below. Salt, pepper and cooking oil are not considered ingredients you need to include in the total because they’re so basic.

What you need:

Ingredients:

• 1 (2.5-3 pound) spaghetti squash
• 1 tablespoon olive oil
• 1 pound lean ground beef (90-93%)
• 1 (24 oz.) jar of your favorite marinara
• fine sea salt and black pepper
• optional ingredients:
  • balsamic vinegar
  • chopped fresh basil
  • freshly grated Parmesan cheese

Equipment:

• a paring knife
• a chef’s knife
• a cutting board
• microwave-safe plate
• a towel
• a large spoon
• a fork
• a large mixing bowl
• a large skillet
• a wooden spoon or spatula (the kind for stirring, not flipping)
• a serving bowl

Instructions (with step-by-step photos)

Use a paring knife to stab the spaghetti squash all over, making about 8 slits total. This will help release steam as it cooks.

Place the squash on a microwave-safe plate and nuke for 16-20 minutes total, rotating the squash 180° halfway through cooking time.

The squash is done when a fork can easily pierce the skin.

Carefully remove the squash from the microwave and place on a cutting board.

Use a large knife to cut the squash in half crosswise (you might need to hold the squash with a towel if it’s very hot).

Let the steam escape from the cut sides so the squash can cool.

While the squash is cooking, add the oil to a large skillet over medium heat.

Once the oil ripples across the pan, add the beef and use a wooden spoon or spatula to break it up as it cooks.

Keep breaking it up and stirring until it’s completely browned, about 8-12 minutes.

Add the marinara sauce to the skillet. Add 1-2 tablespoons water (or balsamic vinegar) to the jar, put the lid on and shake it up, then pour any remaining sauce into the skillet.

Turn the heat up to bring the sauce to a simmer, then reduce the heat to keep it at a steady simmer so it reduces and thickens.

Use a large spoon to scoop out and discard the seeds of the squash halves.

Then use a fork to scrap out the “noodles,” dragging the tines in a circle around the inside of the squash to create long strands.

Add the noodles to a large bowl and season with salt and pepper.

You can either stir the noodles into the meat sauce or serve them separately.

Serve with chopped fresh basil and freshly grated Parmesan cheese, if desired.

FAQ

Can I make substitutions?

• You can use ground turkey or ground bison in place of the beef.
• You can use any jarred sauce you like. To make this recipe Paleo and Whole30-friendly, read the label to make sure the ingredients are compatible (no sugar, corn syrup, etc.). Also be sure to omit the Parmesan.
• You can make it spicy by adding red pepper flakes to the meat sauce.
• You can add even more vegetables by sautéing chopped onions, zucchini, eggplant or bell peppers with the ground beef.

Can I make Spaghetti Squash with Meat Sauce in advance?

• You can make the squash up to 3 days in advance and store in the fridge. Do not season with salt and pepper until just before serving (otherwise the noodles will get watery). Reheat in the microwave, a low oven or in a saucepan over low heat, stirring often. Or you can mix it into the meat sauce and stir occasionally until everything is warmed through.
• You can make the meat sauce and store in the fridge for up to 5 days. Reheat in a large skillet over medium heat.

Can I freeze Spaghetti Squash with Meat Sauce?

• You can freeze the meat sauce in an airtight container/baggie for up to 3 months. Thaw overnight in the fridge. Reheat in a large skillet over medium heat.
• I do not recommend freezing the cooked spaghetti squash noodles unless you can remove as much air as possible from the container before freezing. Otherwise the noodles will become very mushy.

Other recipes you might like:

1. Baked Turkey Meatballs with Easy Parsnip “Spaghetti” (Paleo, Whole30)
2. Chicken Piccata (Paleo, Whole30)
3. Italian Turkey Burgers (Paleo, Whole30)
4. Italian Wedding Soup (Paleo, Whole30)

Print Recipe

Spaghetti Squash with Meat Sauce - 3 ingredients!

This Spaghetti Squash with Meat Sauce is a fast and easy weeknight dinner! You just need 3 ingredients (plus oil, salt and pepper) to create a healthy meal in just 30 minutes. And it's low carb, gluten-free, Paleo and Whole30 friendly.

Prep Time10 minutes mins

Cook Time20 minutes mins

Course: Main Course

Cuisine: American, Italian

Keyword: 30 minute meal, ground beef, low carb dinner, paleo, spaghetti squash, whole30

Servings: 4 servings

Author: Don Baiocchi

Ingredients

• 1 (3 pound) spaghetti squash
• 1 tablespoon olive oil
• 1 pound lean (90-93%) ground beef
• 1 (24 oz.) jar marinara sauce
• fine sea salt
• freshly ground black pepper
• optional: balsamic vinegar, chopped fresh basil, freshly grated Parmesan cheese

Instructions

• Use a paring knife to stab the spaghetti squash all over, making about 8 slits total. This will help release steam as it cooks.
• Place the squash on a microwave-safe plate and nuke for 16-20 minutes total, rotating the squash 180° halfway through cooking time. The squash is done when a fork can easily pierce the skin.
• Carefully remove the squash from the microwave and place on a cutting board. Use a large knife to cut the squash in half crosswise (you might need to hold the squash with a towel if it's very hot). Let the steam escape from the cut sides so the squash can cool.
• While the squash is cooking, add the oil to a large skillet over medium heat. Once the oil ripples across the pan, add the beef and use a wooden spoon or spatula to break it up as it cooks. Keep breaking it up and stirring until it's completely browned, about 8-12 minutes.
• Add the marinara sauce to the skillet. Add 1-2 tablespoons water (or balsamic vinegar) to the jar, put the lid on and shake it up, then pour any remaining sauce into the skillet. Turn the heat up to bring the sauce to a simmer, then reduce the heat to keep it at a steady simmer so it reduces and thickens.
• Use a large spoon to scoop out and discard the seeds of the squash halves. Then use a fork to scrap out the "noodles," dragging the tines in a circle around the inside of the squash to create long strands. Add the noodles to a large bowl and season with salt and pepper.
• You can either stir the noodles into the meat sauce or serve them separately. Serve with chopped fresh basil and freshly grated Parmesan cheese, if desired.

Notes

Substitutions

You can use ground turkey or ground bison in place of the beef.
You can use any jarred sauce you like. To make this recipe Paleo and Whole30-friendly, read the label to make sure the ingredients are compatible (no sugar, corn syrup, etc.). Also be sure to omit the Parmesan.
You can make it spicy by adding red pepper flakes to the meat sauce.
You can add even more vegetables by sautéing chopped onions, zucchini, eggplant or bell peppers with the ground beef.

Can I make this in advance?

You can make the squash up to 3 days in advance and store in the fridge. Do not season with salt and pepper until just before serving (otherwise the noodles will get watery). Reheat in the microwave, a low oven or in a saucepan over low heat, stirring often. Or you can mix it into the meat sauce and stir occasionally until everything is warmed through.

You can make the meat sauce and store in the fridge for up to 5 days. Reheat in a large skillet over medium heat.

Freezing instructions

You can freeze the meat sauce in an airtight container/baggie for up to 3 months. Thaw overnight in the fridge. Reheat in a large skillet over medium heat.

I do not recommend freezing the cooked spaghetti squash noodles unless you can remove as much air as possible from the container before freezing. Otherwise the noodles will become very mushy.

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