Spaghetti Squash Bolognese

A baked spaghetti squash filled with tomato meat sauce and topped with grated cheese, served in its shell with a spoon. The dish sits on a white plate and a sheet of brown paper.

5 from 2 votes

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.

Prep Time15

Cook Time40

Total Time55

Course: Main Course

Cuisine: American, Italian

Keyword: Italian tomato sauce, spaghetti squash

Servings: portions

Author: The Modern Nonna

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

US Customary - Metric

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