Baked spaghetti squash with meat sauce, or Bolognese, 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 great 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, is spaghetti squash.
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!
Ingredients you will need
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 Protein-rich Sauce
As with any recipe for weight loss, weight maintenance, and blood sugar regulation, protein is a staple. One serving of this recipe yields 38 grams of protein!
I start with a little good olive oil on low heat in a nice, deep pot
Add in 1/2 a diced yellow onion and 2-3 cloves of minced garlic, and cook in
Add in your protein of choice. Oyster or shiitake mushrooms are a great source of protein, or use a package of lean, ground meat. Cook in until brown
If you want some additional veggies, like red pepper, sun-dried tomato, or zucchini, add them in now
Stir in a jar of tomato sauce or pureed and strained tomatoes, cover the pot, and let the flavours of the ingredients marry for at least 30 minutes, but longer is better if you have the time. 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.
Another option is to try my recipe for lean meat sauce, here
Baked Spaghetti Squash Bolognese
Description
Baked spaghetti squash with meat sauce, or Bolognese, is a low carb alternative to pasta for those whose digestion and metabolism cannot tolerate refined carbohydrates.Â
Ingredients
Instructions
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Preheat oven to 400F
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Prepare squash by slicing lengwise in half, scoop out the seeds with a spoon, drizzle with 2 Tbsp olive oil, and lay face down onto a baking sheet. Bake for 40 minutes, or until tender
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While the squash is cooking, start the bolognese sauce. Add remaining 2 Tbsp olive oil to a pot on low heat. Cook the ground turkey until brown, add in diced onion, garlic and Italian seasoning and cook until onions are translucent
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Cook in diced zucchini and mushrooms. Add jar of sauce and let simmer until the squash is ready
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Remove squash from oven and use a fork to fluff up the flesh of the squash. It should resemble spaghetti. Leave it in the skin of the squash halves and add several spoons of bolognese sauce. Top with parmesan or mozzarella cheese and put back into the oven for 5 more minutes or until cheese is melted and bubbling
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Cut each squash halve in half and serve on a plate, garnished with fresh basil and parsley. Alternately, you could scoop out the squash, sauce, and cheese from the skin and serve in a bowl
