Servings
Font
Back
0 from 3 votes

Spaghetti Squash Boats

These Spaghetti Squash Boats are a flavorful, low-carb alternative to pasta, filled with a meaty marinara sauce, tender squash strands, and topped with melty mozzarella cheese.

Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 15 mins
Servings: 4
Calories: 313 kcal
Course: Main Course
Cuisine: Italian , American

Ingredients

  • 2 medium spaghetti squash
  • 4 teaspoons olive oil divided use
  • 1 pound lean ground beef 93% lean
  • ¾ teaspoon kosher salt
  • ½ teaspoon black pepper
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • 1 ½ cup marinara sauce (I use Rao's)
  • Basil or parsley for garnish (optional)

Instructions

    Cup of Yum
  1. Preheat oven to 400°F.
  2. Wash the outside of the spaghetti squash and pat it dry with paper towels. Cut the squash in half lengthwise. To make it easier to cut, you can microwave the squash first to soften it. To do this, place the raw squash on a cutting board. With a sharp paring knife, make several slits in the skin along the line where you will eventually cut it in half lengthwise. Place the squash on a plate and cook it in the microwave on high for 3-4 minutes until slightly softened. Once the squash is cool enough to handle, place it on the cutting board. Using a sharp chef's knife, cut it in half lengthwise along the slits you made with a sharp knife.
  3. Scoop out the seeds of the squash with a spoon. Brush the flesh with 1 teaspoon olive oil and season with salt and pepper. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast in the oven about 40-45 minutes, until tender when pierced with a fork. Remove from oven and cool.
  4. While the squash is cooking, make the sauce. Heat the remaining 3 teaspoons olive oil in a large sauté pan over medium high heat and add the ground beef. Season with salt, pepper, onion powder, and garlic powder.  Brown the beef, breaking it up as it cooks.  Drain any excess liquid from the pan.  Stir in the marinara sauce and simmer a few minutes longer.
  5. When the squash is cool enough to handle, scrape the flesh with a fork so that it forms spaghetti-like strands. Add the squash to the skillet and stir to combine.  
  6. Spoon the mixture into the spaghetti squash halves. Top with shredded cheese. Return the spaghetti squash to the oven and cook until cheese is melted, about 10 minutes. 
  7. Remove from oven, garnish with parsley or basil, if desired.  Dig in!

Notes

  • How to Bake Spaghetti Squash
  • cook spaghetti squash in the air fryer
  • Spaghetti squash can be difficult to cut, but microwaving it for a few minutes softens the tough skin and makes slicing much easier! You can find a full guide to this in my post on How to Bake Spaghetti Squash, where I also cover simple tips on cutting spaghetti squash. You can also cook spaghetti squash in the air fryer. 
  • You can boost the nutritional content of this dish by adding some veggies into the meat sauce like diced bell peppers, baby spinach, or mushrooms.
  • Leftovers can be stored in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven until warmed through.

Nutrition Information

Serving 1 squash boat Calories 313kcal (16%) Carbohydrates 15g (5%) Protein 27g (54%) Fat 16g (25%) Saturated Fat 4g (20%) Polyunsaturated Fat 1g Monounsaturated Fat 5g Trans Fat 0.4g Cholesterol 70mg (23%) Sodium 851mg (35%) Potassium 558mg (16%) Fiber 3g (12%) Sugar 7g (14%) Vitamin A 173IU (3%) Vitamin C 3mg (3%) Calcium 46mg (5%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 313

% Daily Value*

Serving 1 squash boat
Calories 313kcal 16%
Carbohydrates 15g 5%
Protein 27g 54%
Fat 16g 25%
Saturated Fat 4g 20%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 5g 25%
Trans Fat 0.4g 20%
Cholesterol 70mg 23%
Sodium 851mg 35%
Potassium 558mg 12%
Fiber 3g 12%
Sugar 7g 14%
Vitamin A 173IU 3%
Vitamin C 3mg 3%
Calcium 46mg 5%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.