Spaghetti Squash with Meat Sauce

This spaghetti squash with meat sauce is a cozy, hearty dinner that’s light, flavorful, and simple to make. Roasted spaghetti squash creates the perfect base for a rich, savory meat sauce made with ground beef, onions, garlic, and Italian herbs. It’s naturally gluten-free, low in carbs, and packed with fiber — the kind of easy weeknight meal that feels both healthy and satisfying.

For this recipe, you can use ground beef, turkey, chicken, or a plant-based alternative. I like finishing it with a jar of Marinara for a bold, balanced flavor that ties everything together. Serve it straight from the roasted squash halves or spooned into bowls with fresh basil and grated parmesan for a classic, no-fuss dinner.

Why You’ll Love This Spaghetti Squash with Meat Sauce

If you’re craving a comforting pasta night without the heaviness, this spaghetti squash with meat sauce is the perfect answer. The roasted squash strands create a light, noodle-like base that soaks up all the flavor of a hearty, homemade sauce. It’s an easy weeknight recipe that’s satisfying, lower in carbs, and simple enough for busy nights — but elegant enough for guests.

Ingredients You’ll Need for This Easy Spaghetti Squash Recipe

• You only need a few staple ingredients for this dish
• Roasted spaghetti squash
• Ground beef or turkey
• Marinara sauce
• your favorite herbs and seasonings
• Mozzarella or plant based option
• You can also swap the protein for chicken, sausage, or a plant-based option to make it your own.

How to Roast Spaghetti Squash for the Perfect Texture

Perfectly cooked spaghetti squash should be tender but still have that slight bite that mimics al dente pasta.

1. Cut the squash in half lengthwise and scoop out the seeds.
2. Drizzle with olive oil, salt, and pepper.
3. Roast at 400°F for 40-45 minutes until the edges are golden.
   Once roasted, use a fork to gently scrape out the strands — you’ll see them naturally form those signature “noodles.” This step is key to great texture and helps your low-carb spaghetti squash with meat sauce feel hearty and satisfying.

Making the Low-Carb Meat Sauce

While the squash roasts, you’ll build the sauce. Brown your meat of choice, I use lean ground beef or turkey, and layer in onions, garlic, and seasoning. Add the marinara sauce, and then let it simmer. This sauce is flavorful enough to stand alone, but when spooned over the roasted squash, it becomes a cozy, balanced meal that’s naturally gluten-free and low-carb.

While the Spaghetti Squash is roasting prepare the meat sauce. In a large pan add 2 tbsp olive oil over medium high heat and sauté the onions until tender and fragrant. Add in the garlic then add in the ground beef and begin to break it up with the back of your spoon. Season with salt, pepper, and smoked paprika. Cook the ground beef until it’s fully cooked and drain the excess grease as needed. Pour in the marinara sauce, season with oregano, basil, and sugar (optional), salt, pepper, and let the sauce continue to simmer.

Once the Spaghetti Squash is done, remove it from the oven and carefully flip the squash over. Use a fork to pull the filling towards the center of the squash. Top with the meat sauce and shredded mozzarella cheese, and place the spaghetti squash back in the oven to broil for 5-7 minutes until the cheese is melted and bubbly. Top with fresh basil and enjoy!

Tips, Variations & Serving Ideas

• Make it lighter: Swap ground beef for ground turkey or lentils for a plant-based version.
• Add veggies: Stir in spinach, zucchini, or mushrooms to sneak in extra nutrients.
• Meal prep: Store leftovers in airtight containers — they reheat beautifully for a quick lunch.
• Serve it like a bowl: Keep it rustic and serve the spaghetti squash with meat sauce directly in the roasted shell for a pretty, minimal-cleanup presentation.

This dish is endlessly adaptable and perfect for cozy dinners, meal prep, or when you just need a comforting meal that doesn’t weigh you down.

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This recipe was originally published on January 5th, 2021, and updated on October 17th, 2025, to improve the instructions.