Spaghetti Squash with Meaty Tomato Sauce

Things are warming up a bit outside, but I’m not ready to give up winter comfort food. I’ve been making meals with spaghetti squash for several years now, and pairing it with a simple meaty tomato sauce is really my favorite way to enjoy it.

Spaghetti squash is not only a lower carb alternative to pasta, but it provides a hefty dose of fiber, vitamins C and B6 and contains antioxidants.

If you’re in a pinch and need dinner on the table – stat – you can microwave it. If you have a bit more time, go ahead and roast it because the edges will become caramelized. To prep the squash, cut it in half lengthwise, then scoop out the seeds. Place it face down on a microwave or oven-safe dish and proceed with cooking! It should take about 10 minutes in the microwave or about an hour in the oven. Once it’s soft, take it out and let it slightly cool. Flip over the squash halves and use a fork to string apart the squash into spaghetti-like strands. And voila! You’ve made spaghetti squash! (P.S. to add more flavor, give it a drizzle of olive oil and a few pinches of salt.)

The sauce itself is quite delightful with olive oil, onion and garlic, basil, crushed tomatoes (use San Marzano if you can!) and ground turkey (or whatever ground meat you choose) to make for a hearty and filling sauce. I also mix in handfuls of greens like spinach or kale to boost the nutrition. Scoop the sauce into the spaghetti squash boats and top it off with some freshly grated Parmesan and you have yourself a mighty delicious dinner that everyone will love.

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Spaghetti Squash with Meaty Tomato Sauce

  • Author: Julie Andrews
  • Prep Time: 15-20 mins
  • Cook Time: 45-60 mins
  • Total Time: 1 hr – 1 hr 20 mins
  • Yield: Serves 4 1x
  • Category: Entree
  • Method: Stove-Top, Baking


Roasted spaghetti squash with an Italian-seasoned turkey tomato sauce.


  • 1 medium spaghetti squash, halved and seeded
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons kosher or sea salt, divided
  • ½ medium yellow onion, peeled and diced
  • 1-pound ground turkey
  • 2 cups fresh baby spinach or chopped kale
  • 34 cloves garlic, peeled and minced
  • 1 ½ tablespoons Italian seasoning
  • 3 tablespoons tomato paste
  • 32-ounce can no salt added crushed San Marzano tomatoes
  • ¼ cup fresh basil leaves, chiffonade
  • ½ teaspoon ground black pepper
  • 1 teaspoon granulated sugar (optional)
  • 3 tablespoons grated Parmesan


  1. Preheat oven to 375 degrees. Coat a 9×13 baking dish with cooking spray.
  2. Place spaghetti squash in a baking dish and coat with 1 tablespoon olive oil and sprinkle with ½ teaspoon salt. Roast 45-60 minutes or until fork tender. Use a fork to break apart the spaghetti squash flesh into strands.
  3. Meanwhile, in a Dutch oven, heat remaining 2 tablespoons olive oil to medium. Add onion and sauté 4-5 minutes or until soft. Add ground turkey and spinach/kale and sauté, breaking into small pieces, about 6-8 minutes or until turkey is browned and greens are wilted. Stir in garlic, Italian seasoning and tomato paste. Add crushed tomatoes, basil remaining salt and black pepper and bring to a simmer for 20-25 minutes. Stir in sugar (if using). Taste and adjust seasoning, if necessary.
  4. Serve meat sauce over spaghetti squash and sprinkle with Parmesan.


Cooking Tip: If you don’t have time to roast the spaghetti squash, you can microwave it. Prep the squash as outlined in the recipe, then place the halves in a microwave-safe dish with 1 inch of water in the bottom; microwave on high 10-15 minutes or until soft.


  • Serving Size: 1/4 of recipe
  • Calories: 382
  • Sugar: 14g
  • Sodium: 569mg
  • Fat: 18g
  • Saturated Fat: 2g
  • Unsaturated Fat: 16g
  • Trans Fat: 0g
  • Carbohydrates: 31g
  • Fiber: 8g
  • Protein: 36g
  • Cholesterol: 21mg

Keywords: spaghetti squash, spaghetti, tomato sauce, turkey, Italian

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