Roasted Spaghetti Squash Pasta
Bite into this hearty, diabetes-friendly Spaghetti Squash Bolognese, featuring a rich bolognese sauce packed with vegetables and Italian herbs. This low-carb dish offers a satisfying and nutritious alternative to traditional pasta, perfect for managing blood sugar levels while enjoying a delicious meal.
Servings: 4
Calories: 372.9kcal
Ingredients
- 1 spaghetti squash medium sized
- 1 tbsp olive oil
- ⅛ tsp salt
- 1 pinch pepper or to taste
For the Bolognese Sauce:
- 1 pound turkey or chicken, lean ground
- 1 small onion finely chopped
- 2 cloves garlic minced
- 1 medium carrot finely chopped
- 1 stalk celery finely chopped
- 1 red bell pepper finely chopped
- 14 oz tomato canned, crushed, no added sugar
- 1 tsp oregano dried
- 1 tsp basil dried
- ½ tsp thyme dried
- ¼ tsp red chili flakes optional
- ¼ tsp salt
- ⅛ tsp pepper or to taste
- ⅓ cup cheddar cheese shredded
- 1 tbsp basil fresh, for garnish
Instructions
- Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.1 spaghetti squash
- Drizzle the inside of each half with olive oil and season with salt and pepper.1 tbsp olive oil, ⅛ tsp salt, 1 pinch pepper
- Place the squash halves cut side down on a baking sheet lined with parchment paper.
- Roast in the preheated oven for about 40 minutes, or until the squash is tender and easily pierced with a fork.
- While the squash is roasting, heat a large skillet over medium heat and add the ground turkey or chicken. Cook until browned, breaking it up with a spoon as it cooks. Drain any excess fat if necessary.1 pound turkey
- Add the chopped onion, garlic, carrot, celery, and bell pepperi to the skillet. Cook until the vegetables are softened, about 5-7 minutes.1 small onion, 2 cloves garlic, 1 medium carrot, 1 stalk celery, 1 red bell pepper
- Stir in the crushed tomatoes, oregano, basil, thyme, and red chili flakes (if using). Season with salt and pepper.14 oz tomato, 1 tsp oregano, 1 tsp basil, ½ tsp thyme, ¼ tsp red chili flakes, ¼ tsp salt, ⅛ tsp pepper
- Bring the sauce to a simmer, reduce the heat to low, and let it cook for about 20-25 minutes, stirring occasionally, until the flavors meld together.
- Using a fork, begin to loosen out the spaghetti “strands” from the squash. Pour about 1 ½ cup of the meat sauce over each spaghetti squash half and top with shredded cheese.⅓ cup cheddar cheese
- Broil for about 3-4 minutes or until the cheese is bubbly and melted. Remove from the oven, garnish with fresh basil, and serve.1 tbsp basil
Cooking Tips
- Roasting Squash: Ensure the squash is tender by piercing it with a fork before removing it from the oven.
- Draining Fat: Drain any excess fat from the turkey or chicken to keep the dish lean.
- Vegetable Size: Finely chop the vegetables to ensure they cook evenly and integrate well into the sauce.
- Simmering Sauce: Allow the sauce to simmer long enough for the flavors to meld together.
- Cheese Option: For a dairy-free version, use a shredded dairy-free cheese alternative or omit the cheese entirely.
Nutrition
Nutrition Facts
Roasted Spaghetti Squash Pasta
Serving Size
0.25 squash
Amount per Serving
Calories
372.9
% Daily Value*
Fat
18
g
28
%
Saturated Fat
5.1
g
32
%
Trans Fat
0.1
g
Cholesterol
93.3
mg
31
%
Sodium
360
mg
16
%
Potassium
982.4
mg
28
%
Carbohydrates
26
g
9
%
Fiber
7.4
g
31
%
Sugar
14
g
16
%
Protein
32
g
64
%
Vitamin C
55.8
mg
68
%
Vitamin D
0.5
µg
3
%
Calcium
208.4
mg
21
%
Iron
3.9
mg
22
%
Magnesium
86.2
mg
22
%
Zinc
4.1
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.