Baked spaghetti squash with Bolognese sauce is a low carb alternative to pasta for those whose digestion and metabolism cannot tolerate refined carbohydrates. Read on to see how this spaghetti squash covered with lean meat sauce and baked until the cheese melts is a better option for many.
On a personal note, I have a weakness for pasta. But, when I eat it, I suffer for days. I feel bloated and heavy, and my insulin levels are affected, especially if I eat pasta made from bleached flour. How do I know? My body shuts down and I need a nap after eating it.
For some who already experience inflammation, starchy carbs can feel like worsened joint pain the next day, brain fog, and low energy. When you are nearing or in menopause, your symptoms might feel even worse. We don’t want to skimp on nutrition, calories, or flavour during these years, so we have to make some strategic shifts to still enjoy our favourite meals but make them more healthy.
Reasons to swap pasta for spaghetti squash
It’s a gluten and grain-free pasta alternative for anyone watching the types of carbs they eat to maintain weight loss, increase fibre, and avoid feeling like having a nap after eating.
Squash is high in fibre and antioxidants to help boost the immune system and protect cells, and contains specific nutrients that support our skin. Add a hearty lean turkey sauce to the dish, and you have added the protein important for building muscle and optimizing metabolism.
Spaghetti squash bakes beautifully in just 40 minutes, and you can top it with any kind of homemade sauce you desire. One of my fave ways to serve it is with a veggie-loaded tomato sauce with lean ground turkey, then baked with cheese. If you prefer a plant-based sauce, use finely chopped oyster mushrooms or lentils. They’re all so good!
Key ingredients in this recipe
How to Bake Spaghetti Squash
The method for roasting spaghetti squash is simple:
Slice a squash lengthwise into two pieces
Use a spoon to scrape out the seeds and any bits from the centre of the squash, then discard them
Drizzle each side with a little olive oil, sea salt and pepper, then place face down on a baking sheet lined with parchment paper
Use a fork to stab a few holes in the skin of the squash, then roast in a preheated 400F oven for 40-45 minutes
Remove from oven, keep squash face down, and let it steam in itself while it cools
Once cool, use a fork to break up the flesh of the squash, which will look like spaghetti. Spoon it into a bowl and top with sauce.
Make a Bolognese sauce from scratch
I start with a little good olive oil on low heat in a deep pot
Add in 1/2 a diced yellow onion, 2 finely diced carrots, 2 finely diced celery ribs, 2-3 cloves of minced garlic, 2 tsp sea salt, and a couple of basil leaves torn up. Cook for a few minutes until the onions are translucent
Add in your protein of choice. Oyster or shiitake mushrooms are a great source of protein, or use a pound of lean, ground meat like chicken, beef, or Italian sausage. Cook in until brown
Stir in 2 large cans of whole plum tomatoes in their juices. I like to break them up with my hands first or use a potato masher
Cover the pot with a lid, and let the flavours of the ingredients marry for at least 30 minutes, but longer is better if you have the time. Add in 1 cup of whole milk. This helps to tenderize the meat and balance the acidity of the tomatoes. Cook the sauce on a low simmer for an hour
Spoon the sauce right onto your baked spaghetti squash, top with parmesan cheese and broil for a few minutes to melt the cheese. Garnish with fresh basil and parsley.
How to use leftover Bolognese sauce
Serve it with spiralized zucchini noodles
Baked Spaghetti Squash Bolognese
Ingredients
- 4 Tbsp olive oil, divided
- 1/2 yellow onion
- 2 carrots finely diced
- 2 celery ribs finely diced
- 3 garlic cloves
- 2 tsp sea salt
- 3 basil leaves
- 1 lb lean, ground beef
- 2 cans whole plum tomatoes in their juices
- 1 cup whole milk
- 1 spaghetti squash
- 1 cup grated parmesan cheese or mozzarella
- 1 Tbsp fresh parsley
Instructions
For the Bolognese sauce
- Wam 2 tablespoons of good olive oil on low heat in a deep pot with a lid
- Add in 1/2 a diced yellow onion, 2 finely diced carrots, 2 finely diced celery ribs, 2-3 cloves of minced garlic, 2 tsp sea salt, and a couple of basil leaves torn up. Cook for a few minutes until the onions are translucent
- Add in the ground beef and cook in until it is starting to brown
- Stir in 2 large cans of whole plum tomatoes in their juices. I like to break them up with my hands first or use a potato masher
- Cover the pot with a lid, and let the flavours of the ingredients marry for at least 30 minutes, but longer is better if you have the time. Add in 1 cup of whole milk. This helps to tenderize the meat and balance the acidity of the tomatoes. Cook the sauce on a low simmer for an hour
- Spoon the sauce right onto the baked spaghetti squash, top with parmesan cheese and broil for a few minutes to melt the cheese. Garnish with fresh basil and parsley.
For the spaghetti squash
- Preheat the oven to 400F and line a baking sheet with parchment paper
- Slice a squash lengthwise into two halves
- Use a spoon to scrape out the seeds and any bits from the centre of the squash, then discard them
- Drizzle each cut side of the squash with a little olive oil, sea salt and pepper, then place face down on a baking sheet lined with parchment paper
- Use a fork to stab a few holes in the skin of the squash, then roast for 40-45 minutes. While this is cooking, start your Bolognese sauce
- Remove the squash from oven, keep squash face down, and let it steam in itself while it cools. Set aside until the Bolognes sauce is ready
- Once cool, use a fork to break up the flesh of the squash, which will look like spaghetti.
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