Spaghetti Squash Bolognese
on Oct 02, 2025
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When it comes to pasta sauce, bolognese is my ride or die. The warmth, the aroma, the hearty texture….I mean, it’s just chef’s kiss 🤌. What makes bolognese extra special is that because it’s so thick and meaty, it goes with really any pasta shape. And since I’m trying to be less thick and meaty 😆, I usually swap the pasta for spaghetti squash.
If you’ve never tried spaghetti squash before, let this be the recipe that convinces you. Think of it as the perfect vessel that lets you enjoy your favorite pasta dish, minus the pasta, while still tasting like pasta? I hope that makes sense 😅. This Spaghetti Squash Bolognese 🍝 recipe is every low-carbie Barbie’s dream dinner, and the perfect way to sneak in more veggies while still eating something cozy and delicious.
Key Takeaways
- Spaghetti Squash Bolognese is a healthy alternative to traditional pasta dishes, offering a rich and hearty sauce without the carbs.
- This recipe combines classic bolognese ingredients like ground beef, tomato sauce, and a Parmigiano rind for depth and flavor.
- Oven-roasted spaghetti squash serves as the perfect vessel, transforming into savory noodles that mimic the texture of pasta.
- You can easily customize the recipe by swapping proteins, adding veggies, or making a vegan version with lentils.
- Serve Spaghetti Squash Bolognese with crusty bread, a refreshing salad, and a glass of wine for a complete meal.
Table of Contents
Why You’ll Love Spaghetti Squash Bolognese
Rich, hearty bolognese is slow-simmered with aromatic onions and garlic to form a sauce that is equal parts rich and bright ✨. And for creaminess? A Parmigiano rind 🧀 that releases savory, nutty, salty flavors that infuse into the sauce as it melts. High in fiber, lower in calories, and packed with vitamins and minerals, spaghetti squash is naturally gluten-free and has a lower glycemic index than traditional pasta. When oven roasted with bold olive oil and a sprinkle of salt, it transforms into savory noodles 🍝 that are good and good for you. Serve in the rind with meaty bolognese and grated Parmigiano Reggiano on top for a beautiful, rustic presentation.
Ingredients
🎃 Spaghetti Squash: Mimics spaghetti noodles disguised as a healthy, hearty vegetable.
🌱 Olive Oil: This staple of Italian cooking infuses bold flavor into the spaghetti squash and helps create a nice crust on the bottom.
🧂 Salt: Properly seasoning your spaghetti squash and ground meat gives this recipe that crave-able savory element.
🥩 Lean Ground Beef: The heart and soul of bolognese, adds a hit of protein and hearty texture leaving you completely satisfied.
🧅 Onion: Gives your bolognese sweet aroma and depth of flavor.
🧄 Garlic: Another aromatic that gives your recipe mouthwatering umami goodness.
🍅 Tomato Sauce: Balances the richness of the meat and cheese with its light acidity, all while giving your sauce moisture and body.
🥫 Tomato Paste: Thickens your sauce and gives it a deep, rich tomato base.
💦 Water: Adds volume to the sauce and, when reduced, helps marry all the flavors together.
🧀 Parmigiano Rind: Adds saltiness, tanginess, and creaminess, truly taking your bolognese to the next level.
Nonna’s Tip 🔪
Cut your spaghetti squash in half instead of lengthwise – you will get longer more beautiful “spaghetti” strands.
Variations and Substitutions for Spaghetti Squash Bolognese
- Swap the protein: use ground chicken 🐓 or turkey for a leaner sauce, or mix beef pork and veal for a richer, more traditional ragù flavor.
- To make this vegan, try my Lentil Bolognese.
- If you can’t find spaghetti squash, serve the sauce with zucchini noodles (zoodles), roasted eggplant, or of course, your favorite pasta 😋.
- Stir in a splash of milk, cream, or even ricotta at the end for a softer, more creamy Bolognese.
- Add finely diced carrots 🥕 and celery to the onion and garlic base (soffritto) for a more traditional Italian taste.
- Skip the parmigiano rind if dairy-free, or use nutritional yeast for a nutty flavor.
- Use thyme, oregano, or bay leaves for more depth, or add chilli flakes for a spicy kick 🌶️.
Spaghetti Squash Tips for Success
- Squash Cutting Hack: If the spaghetti squash is to hard to cut and you’re struggling, poke it a few times with a fork and microwave it for 3-4 minutes. This will soften the skin and make slicing easier.
- No Runny Sauce: After roasting, let the squash rest cut-side down on a towel for a few minutes. This releases excess moisture so the strands don’t water down your sauce.
- Shred, don’t mash: Use a fork gently to pull the squash strands. If you’re too rough, they’ll mash together instead of separating like spaghetti.
- Save the seeds: Toss the squash seeds with olive oil and salt, then roast them for a crunchy snack or garnish.
Best Served With
- A crusty Baguette 🥖 stacked high. with Italian Bruschetta.
- A Simple Green Salad 🥗.
- Make this Easy Tiramisu Recipe for dessert.
- A glass of your favorite red or white wine. Salute!🍷
Similar Recipes
Homemade Spaghettios
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Spaghetti Squash Pasta
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Italian Tomato Sauce
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Cherry Tomato Pasta
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Common Questions
Yes! You can use a mix of beef, pork, or veal for a more traditional ragù flavor. Lean ground turkey or chicken works too, just make sure to add a bit of olive oil since they don’t release much fat.
You’ll know it’s done when a knife pierces through easily. The inside strands should also separate easily with a fork.
Cutting across the middle creates longer “spaghetti-like” strands, which makes it feel more like real pasta.
Absolutely. The meat sauce tastes even better the next day, so you can prep it in advance and just roast the squash fresh when you’re ready to eat.
Swap the ground meat for lentils, mushrooms, or a plant-based ground “meat.” The sauce still comes out hearty and delicious.
Keep the sauce and spaghetti squash stored separately in airtight containers in the fridge for up to 3–4 days. This keeps the squash from getting watery. Reheat the sauce on the stove and the squash in the microwave or oven, then combine before serving.
It has a very mild, slightly sweet flavor. Think of it as a neutral canvas that soaks up the flavors of whatever sauce you put on it. Texture-wise, it’s tender with a little bite, similar to al dente pasta strands.
Spaghetti Squash Bolognese
Equipment
Ingredients
The Spaghetti Squash
- 1 small spaghetti squash, cut in half not lengthwise seeds removed
- drizzle of olive oil
- salt, to taste
The Meat Sauce
- 1 pound lean ground beef, or veal
- 1 onion, finely diced
- 5 garlic cloves, minced
- pinch salt , to taste
- 1 tablespoon tomato paste
- 1 cup tomato sauce
- ⅔ cup water
- Parmigiano rind, optional
Instructions
Spaghetti Squash
- Preheat the oven to 425°F (220C).
- Next, wash and cut the squash in half starting from the middle (not lengthwise). Tip: when you don’t cut it lengthwise, you will get longer more beautiful “spaghetti” strands.
- Scoop out the seeds, drizzle the inside of each one with a little olive oil and a pinch of salt all over.
- Place it cut side down on a parchment lined baking sheet, and bake until you can pierce with a knife right through. It can take anywhere from 30-45 mins depending on the oven.
- Once roasted, take it out of the oven, flip it over, and let it cool.
The Meat Sauce
- Now, start on the sauce. Place a pan on the stove on medium-high heat. Once hot, add in the ground meat and start breaking it apart.
- Tip: when you use ground beef, pork, or veal, you don’t need any oil to begin with as the meat will release enough fat. If you use lean ground turkey or chicken, add a tablespoon of oil as they won’t render enough fat to prevent sticking.
- Once the meat is broken apart, stir and move it around. You will notice that there’s a lot of water and the water has to evaporate. Once the water evaporates, the meat will start to release its own oils and brown. This usually takes 8-10 minutes from start to finish.
- Once the meat has browned, add the finely chopped onion, garlic, and salt. Stir and sauté for 1-2 minutes.
- Next, add in the tomato paste and cook it off for 1 min. Lastly, add in the tomato sauce, water, and parmigiano rind.
- Partially cover the pot with a lid so it doesn't splatter. Let the sauce simmer on low heat until it reaches your desired thickness. Mine takes about 10 minutes but keep an eye on it. Take it off the heat once ready.
- To assemble, take the cooled squash, and with a fork, separate the pasta strands by pulling them towards the middle. Take the sauce, add it inside and top with good quality grated Parmigiano Reggiano. You can add some fresh basil, and hot pepper oil too. Enjoy!
Notes
- Cut squash across the middle for longer strands.
- Protein swaps: chicken 🐓, turkey, or a beef-pork-veal mix.
- Vegan? Try my Lentil Bolognese.
- No squash? Use zoodles, eggplant, or your favorite pasta 😋.
- Add cream, milk, or ricotta for extra creaminess.
- Carrots 🥕 + celery = classic Italian soffritto flavor.
- Dairy-free? Skip parm rind or use nutritional yeast.
- Season with thyme, oregano, bay leaves, or chili flakes 🌶️.
- Microwave squash 3–4 min if too hard to cut.
- Let squash rest on a towel after roasting to avoid watery strands.
- Shred gently with a fork, don’t mash.
- Squash is ready when strands separate easily with a fork.
- Store sauce and squash separately, combine when reheating.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I loveeee pasta but this recipe is so good in its own right! Love the meat + veg combo that feels so satisfying without leaving me feeling too full. 10/10 ⭐️⭐️⭐️!
So cozy, flavorful, and light! Can’t believe how satisfying it was without pasta! Will be making this again!