Easy Spaghetti Squash with Meat Sauce (GF, Grain-free)

This baked spaghetti squash with meat sauce recipe is a low-carb, grain-free alternative to pasta noodles for those who want a healthy comfort food meal without the bloat.

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. Refined carbs can do a number on blood sugar levels, can affect sleep, children with ADHD, can contribute to acne and skin problems, and hinder weight loss. As a Holistic Nutritionist who believes that food is medicine, I’m here to show you how to make some strategic shifts to still enjoy your favourite meals, but in a more healthy way.

Reasons to swap pasta for Spaghetti Squash

Spaghetti squash is a gluten-free, grain-free pasta alternative for anyone watching the types of carbs they eat to maintain weight loss, increase fibre, improve digestion, and maintain blood sugar levels.

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 a 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!

If you love eating low carb, try these recipes next

Enchiladas made with zucchini strips instead of tortillas

Lasagna made with roasted bell peppers instead of noodles

One pot chicken and “cauliflower” rice dinner

Ingredients you will need for this spaghetti squash recipe

• 1 spaghetti squash
• 4 Tbsp olive oil, divided
• 1 lb lean, ground turkey
• 4 mushrooms
• 1 small zucchini
• ¹⁄₂ yellow onion
• 3 garlic cloves
• 1 tsp Italian seasoning
• 1 jar tomato sauce or tomato puree
• 1 tsp sea salt
• 3 basil leaves
• 1 Tbsp fresh parsley
• 1 cup grated parmesan cheese or mozzarella

How to Bake Spaghetti Squash

The method for roasting spaghetti squash is simple:

Preheat the oven to 400F

Slice a squash lengthwise into two pieces and place them on a baking sheet

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 the oven, keep the squash halves cut side 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 resemble spaghetti. Spoon some meat sauce into the hollow of the squash halves, top with cheese and bake until the cheese melts

How to make a quick, lean meat sauce

Warm up a little good olive oil on low heat in a deep pot or pan with a lid

Add in 1/2 a diced yellow onion, diced mushrooms, and 2-3 cloves of minced garlic, and cook in until the onion becomes translucent

Add in the ground turkey, breaking it up as you cook it 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