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Spaghetti Squash Bolognese (Keto, Low Carb)

Spaghetti squash bolognese is a low-carb healthy dinner recipe. First, spaghetti squash is roasted in the oven. While that’s cooking the meat sauce is simmering in a frying pan on the stove. If you’re looking for ways to eat healthier like I am, then you’ll want to try this recipe!

spaghetti squash bolognese close up detail with parsley and a fork.

Spaghetti Squash Bolognese

This recipe is a wonderful replacement for traditional pasta. Spaghetti squash can be roasted and used as a base for bolognese sauce instead of pasta noodles.

What I love about this recipe is that it’s low carb, it’s healthy, and it won’t leave you feeling bloated or too full.

The spaghetti squash is so easy to roast. While that’s cooking you can make the bolognese sauce on the stove. It requires a little more effort, but it’s worth it.

The result is an easy and delicious healthy dinner that’s low carb!

spaghetti squash and bolognese sauce in a white bowl with chopped parsley and a fork on the side.

What You’ll Need To Make Spaghetti Squash Bolognese

This recipe uses a few simple ingredients that come together to make a delicious dinner. To keep things simple I used canned tomatoes. Here’s what you’ll need:

  • Spaghetti Sqash – You’ll need one spaghetti squash. This will be roasted with a bit of oil, salt and pepper.
  • Ground Beef – I prefer to use extra lean ground beef.
  • Onion and Garlic – This recipe uses 1 yellow onion and 3 minced garlic cloves.
  • Canned Goods – You’ll need diced tomatoes and crushed tomatoes.
  • Spices and Flavorings – For flavor I added balsamic vinegar, Italian seasoning, sea salt and ground pepper.
Cast iron skillet with bolognese sauce and a wood spatula. Pan is on a butcher block with kitchen towel beside it.

How To Make Spaghetti Squash Bolognese

  1. Roast The Squash – First, slice the squash in half and scoop out the inner seeds with a spoon. Season the flesh with salt and pepper, and a bit of cooking oil. I used avocado oil spray. Roast the squash facing down for 30-40 minutes. Let it sit for 10 minutes to cool, then use a fork to shred the spaghetti squash into strips.
  2. Make Bolognese – Add the onion and garlic to a skillet and cook until translucent. Next brown the beef with the onions. After that, add the diced tomatoes, crushed tomatoes, and spices. Let the sauce simmer for 10 minutes, stirring occasionally.
  3. To Serve – Add the spaghetti squash to a dish and top with the bolognese sauce. Season with salt and pepper. Serve and enjoy!

Chefs Tips

  • Try under-cooking the squash – Some people might prefer their spaghetti squash to be slightly undercooked. This will produce less “mushy” results – similar to when you cook pasta al dente. If so, try cooking for 25-30 minutes and letting it rest on the baking sheet face down for 10 minutes before flipping and shredding with a fork.
  • Let sauce simmer longer – It might be tempting to skip the 10 minutes of letting the sauce simmer, but this really helps to let the flavors marinate. Stir occassionally during this process.
  • Season with salt and pepper – The spaghetti squash definitely needs some salt and pepper once it’s cooked. Feel free to season to your tastes.
Fork holding spaghetti squash and sauce. Plate is blurred in the background.

More Low Carb Recipes Using Ground Beef:

Here are some more gluten-free, sugar-free, keto-friendly recipes to try:

  • Keto Vegetable Meatloaf – Made without breadcrumbs. Ground beef is paired with chopped vegetables, and an easy tomato sauce topping. 
  • Swedish Meatballs (Gluten-Free, Dairy-Free) – made with extra lean ground beef and a gravy sauce that’s full of flavor. 
  • Sheet Pan Nachos with Ground Beef – These can be eaten as a meal, straight from the sheet pan.
  • Sweet and Sour Meatballs (Gluten-Free, Dairy-Free) – A simple meatball recipe using ground beef is paired with an easy and delicious sweet and sour sauce made with crushed pineapples as the base.

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Spaghetti Squash Bolognese

Spaghetti squash bolognese is a low-carb healthy dinner recipe. First, spaghetti squash is roasted in the oven. While that's cooking the meat sauce is simmering in a frying pan on the stove.
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Servings: 5 servings
Calories: 229kcal

Ingredients

Instructions

Spaghetti Squash:

  • Wash the outside of the spaghetti squash and slice it in half.
  • Use a spoon to scoop out the seeds and flesh.
  • Drizzle oil, salt and pepper on to the flesh. Spray a baking sheet with nonstick cooking spray, then lay the squash – inside facing down.
    Bake for 40-45 minutes or until inside is golden brown and soft.
  • Let cool 10-15, then flip over.
  • Use a fork and drag across the inside flesh, creating the spaghetti strings.
  • Add all the spaghetti squash to a bowl and set aside.

Bolognese Sauce:

  • In a skillet over medium-high heat, add a bit of cooking oil, onion and garlic. Cook until the onion turns translucent, about 1-2 minutes.
  • Stir in the ground beef. Break apart with a spatula and cook until beef is no longer pink. About 3-4 minutes.
    Add the balsamic vinegar and mix in.
  • Add the diced tomatoes, crushed tomatoes, Italian seasoning, salt and pepper. Mix together and let simmer for 10 minutes, stirring occassionally.
  • Add the spaghetti squash to a bowl and top with bolognese. Season with salt and pepper. Serve and enjoy!

Recipe Notes:

  • Leftovers can be stored in the fridge in an airtight container for up to 1 week. 
Nutrition
Calories: 229kcal | Carbohydrates: 23g | Protein: 22g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 56mg | Sodium: 395mg | Potassium: 738mg | Fiber: 5g | Sugar: 11g | Vitamin A: 355IU | Vitamin C: 11mg | Calcium: 99mg | Iron: 4mg

Nutrition Info Note: The actual number of servings will depend on your preferred portion sizes and the size and number of what you make. The nutritional values provided above are just an estimate. Actual numbers will vary based on brands you choose and the ingredients you use.

If you’re looking for more specific details (for example, to track your macros) then I recommend adding specific brand ingredients and this recipe to a food tracker app on your phone.

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