Spaghetti Squash Bolognese Recipe
Spaghetti squash bolognese is a lighter twist on a classic recipe featuring roasted squash strands topped with a savory, meaty tomato sauce.
Servings: 4 Servings
Calories: 540kcal
Ingredients
Roasted Spaghetti Squash
- 1 medium spaghetti squash about 3 pounds
- 0.5 tablespoon olive oil
- sea salt and black pepper sprinkle over the top
Bolognese Sauce
- 2 tablespoons olive oil
- 1 yellow onion chopped
- 2 large cloves garlic minced
- 1 large carrot peeled and diced
- 1 zucchini diced
- 1 pound ground beef or turkey
- 2 tablespoons tomato paste
- 28 ounce can crushed tomatoes
- 0.25 cup chopped, fresh basil
- grated parmesan cheese optional
Instructions
Spaghetti Squash
- Preheat the oven to 400°F. Line a baking sheet with parchment.
- Carefully cut the squash in half lengthwise. If cutting is tough, microwave the whole squash for 3 to 4 minutes to soften the skin. Scoop out the seeds.
- Rub the cut sides with olive oil, then season with salt and pepper. Place halves cut-side down on the lined sheet.
- Roast 35 to 45 minutes until a fork slides in easily and the strands pull apart. Pull earlier if your oven runs hot to avoid mushy strands.
- Let sit for 5 minutes. Use a fork to scrape the flesh into “noodles.”
Bolognese
- In a large skillet, warm 1 to 2 tablespoons olive oil over medium heat.
- Add diced onion and cook until softened, about 5 minutes. Add garlic and cook 30 seconds. Add the chopped zucchini and carrot and continue cooking, stirring to keep from sticking, for an additional 5 minutes.
- Crumble in ground beef. Season with salt and pepper. Cook until browned and caramelized, about 7 to 8 minutes.
- Stir in tomato paste and cook 1 to 2 minutes to caramelize and deepen the sauce.
- Pour in crushed tomatoes. Bring to a gentle simmer and cook 15 to 20 minutes, stirring now and then, until thick and glossy.
- Stir in chopped fresh basil. Taste and adjust salt and pepper.
Serve
- Divide squash strands among 4 bowls. Spoon the hot bolognese over the top.
- Finish with grated Parmesan and more basil if you are not doing Whole30. For dairy-free, drizzle extra-virgin olive oil and nutritional yeast. Add red pepper flakes for gentle heat.
Notes
- Always read labels on tomato paste and crushed tomatoes to avoid hidden sugars.
- No fresh basil? Use 1 teaspoon dried Italian seasoning or 1/2 teaspoon dried basil.
- Spread spaghetti squash strands on a clean towel or paper towels for a minute to drain. This keeps bowls from getting watery.
- Faster sauce: Use a quality no sugar added marinara in place of crushed tomatoes and tomato paste on busy nights.
- Store cooked squash strands and sauce in separate airtight containers. Refrigerate up to 4 days.
- Reheat the sauce on the stove over medium heat until hot and thick.
- Warm squash gently in a dry skillet over low to medium heat to steam off extra moisture. Stir a few times until heated through.
- Freeze the bolognese sauce up to 3 months. Thaw in the fridge, then simmer to revive flavor. Do not freeze cooked squash, it turns soft and watery after thawing.
- Assemble bowls right before eating for the best texture.
Nutrition
Calories: 540kcal | Carbohydrates: 39g | Protein: 26g | Fat: 34g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 17g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 460mg | Potassium: 1466mg | Fiber: 9g | Sugar: 20g | Vitamin A: 4023IU | Vitamin C: 38mg | Calcium: 172mg | Iron: 6mg
