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.
- Suitable for diets:
- Gluten Free
- High-Protein
- Low-Carb
Why Diabetes Friendly?
- Low Carb: Spaghetti squash is a low-carb alternative to traditional pasta, making it easier to manage blood sugar levels.
- High in Fiber: Both the squash and the vegetables in the sauce are high in fiber, which helps regulate blood sugar levels.
- Lean Protein: The use of lean ground turkey or chicken provides a good source of protein without excessive fat.
- No Added Sugars: Using crushed tomatoes with no added sugars helps keep the dish lower in carbohydrates.
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Ingredients
- spaghetti squash (medium sized) 1
- olive oil 1 tbsp
- salt ⅛ tsp
- pepper (or to taste) 1 pinch
For the Bolognese Sauce:
- turkey (or chicken, lean ground ) 1 pound
- onion (finely chopped) 1 small
- garlic (minced) 2 cloves
- carrot (finely chopped) 1 medium
- celery (finely chopped) 1 stalk
- red bell pepper (finely chopped) 1
- tomato (canned, crushed, no added sugar) 14 oz
- oregano (dried ) 1 tsp
- basil (dried ) 1 tsp
- thyme (dried ) ½ tsp
- red chili flakes (optional) ¼ tsp
- salt ¼ tsp
- pepper (or to taste) ⅛ tsp
- cheddar cheese (shredded) ⅓ cup
- basil (fresh, for garnish) 1 tbsp
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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.
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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
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FAQ
- Can I use a different protein?
Yes, you can substitute the ground turkey or chicken with lean ground beef or a plant-based meat substitute for a vegetarian option. - How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop. - Can I prepare the spaghetti squash ahead of time?
Yes, you can roast the squash ahead of time and store it in the refrigerator. Reheat before serving. - Is this recipe freezer-friendly?
The bolognese sauce can be frozen for up to 3 months. However, it's best to prepare the spaghetti squash fresh for optimal texture. - What if I don’t have all the herbs?
You can use Italian seasoning as a substitute for the oregano, basil, and thyme. Adjust the quantity to taste.
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Nutrition
Per serving
Calories: 372.9kcal
Carbohydrates: 26g
Fiber: 7.4g
Sugar: 14g
Fat: 18g
Saturated Fat: 5.1g
Trans Fat: 0.1g
Protein: 32g
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.
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