0 from 3 votes
Spaghetti Squash with Meat Sauce
One of the tastiest ways to enjoy roasted Spaghetti Squash is with a batch of homemade Meat Sauce. It's easy and delicious and a great way to eat more vegetables!
Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 20 mins
Servings: 8 servings
Calories: 261 kcal
Course:
Main Course
Cuisine:
Italian , American
Ingredients
For the spaghetti squash:
- 2 medium spaghetti squash (about 3 to 3 1/2 pounds each, see note 1)
- 2 tablespoons olive oil
- Salt and freshly ground black pepper
For the meat sauce:
- 1 pound ground beef or ground Italian sausage (see note 2)
- 1 small onion chopped (about 1/2 cup)
- 2 cloves garlic minced
- 1 (14 ounce) can crushed tomatoes (see note 3)
- 1 (8 ounce) can tomato sauce
- 1 teaspoon dried basil
- 1/2 teaspoon Italian seasoning (see note 5)
- 1/2 teaspoon fennel seeds (see note 6)
- 1 bay leaf
- Salt and freshly ground black pepper
Instructions
To make the spaghetti squash:
- Preheat oven to 400 degrees. Line a rimmed baking sheet with parchment paper for easy cleanup.
- To make the spaghetti squash easier to cut, using a sharp knife, poke several slits in a line around the squash where you plan to cut it.
- Microwave the squash for 5 to 6 minutes (microwave each squash individually). Cool slightly before handling (or use a kitchen towel to remove from the microwave). The slightly softened squash will be much easier to cut in half.
- On a cutting board, slice off the stem on each end and then slice the squash in half along the line of slits you made. Remove the seeds. Rub each squash half with olive oil and season to taste with salt and pepper.
- Place squash halves cut-side down on prepared baking sheet. Roast until the inside of each squash half is tender and easily pierced with a fork, about 40 to 60 minutes (exact baking time will depend on your specific squash). Cool slightly and use a fork to fluff and remove the strands from the squash halves. Keep warm until serving time (the sauce will probably be done before the spaghetti squash is).
Cup of Yum
To make the meat sauce:
- In a large saucepan or Dutch oven over medium-high heat, add beef, sausage, and onion and cook until mostly browned, about 5 minutes. Drain if desired. Stir in garlic until fragrant, about 30 seconds.
- Stir in crushed tomatoes, tomato sauce, tomato paste,, basil, Italian seasoning, fennel seeds, and bay leaf. Simmer uncovered for 30 minutes, stirring occasionally. Remove bay leaf and season to taste with salt and pepper (I like 1 teaspoon salt and 1/2 teaspoon pepper). Serve warm spaghetti squash strands with the hot meat sauce.
Notes
- Spaghetti squash: Look for hard-skinned squash without any soft spots or damage. The squash should feel heavy (a sign of freshness). Store whole uncooked squash in a cool, dry place; it will usually last up to 2 months.
- Ground beef: Substitute all or part of the ground beef with ground Italian sausage or ground turkey.
- Sauce: Substitute a 24-ounce jar of store-bought sauce if you don't want to make your own (add it to the skillet with the browned beef and onion).
- Italian seasoning: Make your own Italian seasoning or use store-bought.
- Fennel seeds: These are important because they provide the bulk of the Italian flavor.
- Yield: You should get 1 1/4 cups of "spaghetti" from each pound of spaghetti squash you buy.
Nutrition Information
Serving
1.25cups squash with sauce
Calories
261kcal
(13%)
Carbohydrates
19g
(6%)
Protein
11g
(22%)
Fat
16g
(25%)
Saturated Fat
5g
(25%)
Cholesterol
40mg
(13%)
Sodium
81mg
(3%)
Potassium
427mg
(12%)
Fiber
4g
(16%)
Sugar
9g
(18%)
Vitamin A
290IU
(6%)
Vitamin C
6mg
(7%)
Calcium
75mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 261
% Daily Value*
| Serving | 1.25cups squash with sauce | |
| Calories | 261kcal | 13% |
| Carbohydrates | 19g | 6% |
| Protein | 11g | 22% |
| Fat | 16g | 25% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 40mg | 13% |
| Sodium | 81mg | 3% |
| Potassium | 427mg | 9% |
| Fiber | 4g | 16% |
| Sugar | 9g | 18% |
| Vitamin A | 290IU | 6% |
| Vitamin C | 6mg | 7% |
| Calcium | 75mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.