Spaghetti Squash Bolognese

Looking for a delicious and healthy meal that’s both comforting and nourishing? Look no further than this Spaghetti Squash Bolognese Recipe. It’s a hearty dish with a unique twist that swaps traditional spaghetti for roasted spaghetti squash, creating a low-carb and nutrient-dense base that’s both satisfying and delicious.

The Bolognese sauce is rich and flavorful, made with ground beef, onion, garlic, diced tomatoes, tomato paste, and a blend of dried herbs and spices. The combination of savory and sweet flavors creates a dish that’s as comforting as it is healthy. And because it’s so easy to make in advance and reheat when needed, it also makes a great option for meal prep!

To complete the dish, simply add a sprinkle of Parmesan cheese for a bit of extra richness and enjoy. This Spaghetti Squash Bolognese Recipe is the perfect meal for a cozy weeknight dinner or a healthy option for those looking for a meal prep option for the week ahead. It’s a delicious and satisfying dish that’s sure to become a staple in your recipe collection.

Spaghetti Squash Bolognese Recipe

Looking for a healthy twist on a classic dish? Check out this Spaghetti Squash Bolognese recipe! Made with nutrient-rich spaghetti squash and a flavorful meat sauce, this dish is sure to satisfy your cravings without sacrificing your health.
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Prep Time 20 minutes
Cook Time 1 hour 10 minutes
Total Time 1 hour 30 minutes
Course Dinner, Lunch
Cuisine American, International
Servings4 servings
Calories (per serving)490.08 kcal



  • Preheat the oven to 375 degrees F.
  • Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  • Brush the inside of each half with olive oil and sprinkle with salt and black pepper.
  • Place the squash halves, cut side down, on a baking sheet and roast for 35-40 minutes or until the squash is tender when poked with a fork.
  • While the squash is roasting, heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
  • Add the ground beef and cook, breaking up the meat with a spoon, for 5-7 minutes or until browned.
  • Add the chopped onions and garlic to the pan and sauté for 2-3 minutes or until softened.
  • Stir in the diced tomatoes, tomato paste, dried basil, dried oregano, dried thyme, red pepper flakes, salt, and black pepper.
  • Bring the sauce to a boil then reduce the heat and simmer for 10-15 minutes or until the sauce has thickened slightly.
  • Use a fork to scrape the spaghetti squash strands into a bowl.
  • Top the spaghetti squash with the Bolognese sauce and sprinkle with Parmesan cheese, if desired.


1. When choosing a spaghetti squash, look for one that feels heavy for its size and has a smooth, firm skin.
2. To make cutting the squash easier, microwave it for 2-3 minutes before slicing it in half.
3. Use a spoon to scrape out the seeds and fibrous strings from the squash before roasting.
4. Rubbing the inside of the squash with olive oil before roasting helps to prevent the strands from sticking to the skin.
5. Adding a pinch of sugar to the Bolognese sauce can help balance the acidity of the tomatoes.
6. Don't overcook the ground beef as it can become dry and tough. Cook it until browned and then add the onions and garlic.
7. While the sauce is simmering, taste it and adjust the seasoning as needed. You may want to add more salt, pepper, or herbs.
8. Allow the sauce to cool slightly before topping the spaghetti squash with it, as this will prevent the strands from becoming too watery.
9. Serve the dish immediately, topped with grated Parmesan cheese, if desired.
10. To save time, you can make the Bolognese sauce ahead of time and reheat it when you are ready to serve.


Serving: 1servingCalories: 490.08kcalCarbohydrates: 33.58gProtein: 26.11gFat: 29.74gSaturated Fat: 10.53gPolyunsaturated Fat: 1.76gMonounsaturated Fat: 13.05gTrans Fat: 1.4gCholesterol: 86.03mgSodium: 1159.5mgPotassium: 1266.42mgFiber: 7.15gSugar: 15.51gVitamin A: 1157.94IUVitamin B1: 0.23mgVitamin B2: 0.37mgVitamin B3: 9.21mgVitamin B5: 1.7mgVitamin B6: 0.9mgVitamin B12: 2.51µgVitamin C: 26.95mgVitamin D: 0.15µgVitamin E: 3.94mgVitamin K: 18.95µgCalcium: 198.8mgCopper: 0.41mgFolate: 56.86µgIron: 5.65mgManganese: 0.67mgMagnesium: 85.13mgPhosphorus: 317.14mgSelenium: 22.93µgZinc: 6mgNet Carbohydrates: 26.43g
Read more nutritional information values.

Data source: USDA

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Storage Tips

The Spaghetti Squash Bolognese Recipe can be stored in the fridge for up to 3-4 days in an airtight container. To freeze the bolognese, let it cool down completely and transfer it into a freezer-safe container or a ziplock bag. It can be stored in the freezer for up to 2-3 months.

To defrost the frozen bolognese, simply transfer it into the fridge and let it defrost overnight. Alternatively, you can transfer the frozen bolognese into a microwave-safe dish and defrost it on low heat, stirring occasionally.

When reheating the bolognese, you can either microwave it on high heat for 1-2 minutes, stirring occasionally, or warm it up in a saucepan over medium heat.

To store the spaghetti squash, keep it whole in a cool, dry place for up to 1-2 months. Once cut, wrap the squash tightly in plastic wrap and store it in the fridge for up to 1 week.

Recipe Variations

1. Vegetarian: Use a meat substitute (such as tofu or textured vegetable protein) instead of ground beef in the Bolognese sauce.

2. Gluten-free: Substitute gluten-free pasta for traditional spaghetti.

3. Dairy-free: Omit Parmesan cheese from the recipe, or use a dairy-free alternative.

4. Paleo: Replace spaghetti squash with zucchini noodles and omit pasta entirely. Use grass-fed ground beef for the Bolognese sauce.

5. Mediterranean: Add olives, feta cheese, and sun-dried tomatoes to the Bolognese sauce for a Mediterranean twist.

6. Mexican: Add jalapeños, black beans, and Mexican spices (such as cumin and chili powder) to the Bolognese sauce, and serve over spaghetti squash with a dollop of sour cream.

7. Asian-inspired: Add ginger, garlic, soy sauce, and sesame oil to the Bolognese sauce for an Asian-inspired flavor. Serve over spaghetti squash with chopped scallions and sesame seeds.

8. Keto: Replace spaghetti squash with shirataki noodles (low-carb, high-fiber noodles made from konjac root) and use ground pork or chicken in the Bolognese sauce.

What To Serve With

1. Garlic bread
2. Caesar salad
3. Roasted vegetables (such as broccoli, carrots, or Brussels sprouts)
4. Grilled chicken or shrimp
5. A glass of red wine.

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