Easy Stuffed Spaghetti Squash with Tomato Meat Sauce

Name: Easy Stuffed Spaghetti Squash with Tomato Meat Sauce
Prep time: 10 min
Cook time: 50 min
Ingredients: 2 small spaghetti squash; 1 lb ground turkey; 1 red bell pepper, chopped; 1 small yellow onion, chopped ((or ½ large)); 3 cloves garlic, minced; 1 (24 oz) jar marinara sauce; ¼ cup shredded parmesan cheese; ½ cup shredded mozzarella cheese; ¼ cup basil, chopped; 1½ Tbsp extra virgin olive oil, divided ((you'll use half Tbsp for roasting the squash and 1 for the filling)); ½ tsp kosher salt, divided ((more to taste, you'll use half for roasting the squash and half for the filling)); ½ tsp black pepper, divided ((you'll use half for roasting the squash and half for the filling)); 1 tsp each: dried oregano and dried thyme; ½ tsp red pepper flakes

This simple Spaghetti Squash with Meat Sauce recipe is delicious and so easy! The meat sauce comes together in a skillet while the squash bakes in the oven for a balanced meal loaded with nutrition. Perfect for when you want a lighter option than traditional spaghetti. 😊

Jump to Recipe Print Recipe

close up of spaghetti squash with meat sauce.

As a dietitian, I love a good baked spaghetti squash recipe like my feta stuffed spaghetti squash, and this one is perfect for when you want a more traditional meat sauce! Roasted spaghetti squash creates noodle-like strands that absorb every bit of the delicious the sauce.

Spaghetti squash also provides dietary fiber, vitamins A and C, and antioxidants while the ground turkey provides lean protein and iron. Enjoy this recipe for a low carb dinner on it's own or add a side of crusty bread or a portion of traditional pasta noodles to balance it out.

If you like this recipe and want more healthy dinner ideas, check out my Feta Baked Spaghetti Squash, Ground Turkey Stuffed Acorn Squash, One-Pan Chicken Orzo Bake, Greek Chicken Orzo Pasta Bake, or Creamy Mushroom Orzo next.

Jump to:

Key Ingredient Notes and Substitutions
How to Make Spaghetti Squash with Meat Sauce
Dietitian Tip
Variations
Storage
Expert Tip
FAQ
Related
Pairing
📖 Recipe
💬 Comments

Key Ingredient Notes and Substitutions

This spaghetti squash with meat sauce uses simple ingredients. Below are some ingredient notes. Check the recipe card for measurements.

ingredients for spaghetti squash with meat sauce on a table.

Spaghetti Squash - spaghetti squash is used in place of regular pasta in this recipe. It's a large yellow squash and has a slightly nutty and sweet flavor that pairs so well with the flavors of the other ingredients. It also has a stringy texture similar to pasta and it absorbs the flavors of whatever it's cooked in. Spaghetti squash is a nutrient-rich ingredient that provides dietary fiber, antioxidants, and several other vitamins and minerals.
Ground Turkey - I use either 97% or 99% lean ground turkey, but you can use any fat content you like! You could also substitute with a different ground meat. Lean ground beef, ground chicken, or ground pork would work great. If you are vegan, feel free to substitute with beans or tofu.
Red Bell Pepper - red bell peppers add more nutrients, texture, and flavor. You can use an orange, yellow, or green pepper instead. Bell peppers provide vitamin C and potassium. When choosing bell peppers, look for the ones that are brightly colored and firm.
Marinara Sauce - you'll use a whole jar of sauce for this recipe so be sure to choose your favorite! I use a simple sauce and have been enjoying Rao's brand of sauces. I suggest looking for one with less than 5 grams of sugar per serving and less than 500 mg sodium per serving.
Yellow Onion & Garlic - aromatics to add flavor and depth.
Basil - fresh basil leaves added at the end is a great way to enhance the authentic Italian flavors in this recipe.
Shredded Mozzarella Cheese or Parmesan Cheese - I use Shredded Mozzarella cheese or freshly shredded Parmigiano-Reggiano, but you can use grated Parmesan or another meltable cheese like Monterey jack.
Extra-Virgin Olive Oil - you'll use a few tablespoons of olive oil which gives it a robust flavor and adds nutrition. Extra virgin olive oil is high in an Omega-9 fatty acid called oleic acid that is anti-inflammatory and may reduce the risk of heart disease.
Seasonings - in addition to salt and pepper, you'll use dried oregano, dried thyme, and red pepper flakes to add flavor. Feel free to add garlic powder to the mix.
Kosher Salt & Black Pepper - to tie everything together.

How to Make Spaghetti Squash with Meat Sauce

Below are the instructions for how to make this recipe with step-by-step instructions and visuals that I hope are helpful! Check the recipe card at the bottom for the full recipe.

overhead view of spaghetti squash on a baking sheet.

Step 1: Preheat the oven to 400℉ (200°C). Carefully cut the spaghetti squash in half widthwise. Scoop out the seeds. The skin is thick so be careful while cutting it! Place the squash cut side up on a baking dish or casserole dish. A rimmed baking sheet will work too. Coat the inside of the squash with ½ tablespoon olive oil, ¼ teaspoon salt and ¼ teaspoon pepper. Roast in the oven for 40-50 minutes in the preheated oven, until the squash is fork tender.

Step 2: While the squash is baking, chop the onion and bell pepper and mince the garlic. Heat remaining 1 tablespoon of olive oil in a pan or large skillet over medium to medium-high heat. Add the onions and bell pepper and cook until softened, about 5-7 minutes. Add the minced garlic and mix until fragrant, about 30 seconds.

ground turkey in a skillet with bell pepper, onion, and seasonings.

Step 3: Add the ground turkey, oregano, thyme, red pepper flakes and remaining salt & pepper to the pan and break apart the meat with a wooden spoon. Cook until the meat is browned and cooked through, about 8-10 minutes.

ground turkey and marinara sauce in a skillet.

Step 4: Add pasta sauce, boil, bring to a boil, lower heat and simmer about 5 minutes.

overhead view of turkey, marinara sauce, spinach, and cheese in a skillet.

Step 5: Add the spinach, parmesan cheese and half the mozzarella cheese. Give it a stir until the cheese melts and spinach wilts. Remove from the heat. Give it a taste and add more salt as needed.

overhead view of spaghetti squash with meat sauce with cheese added on top.

Step 6: When the squash is done roasting, loosen up some of the spaghetti squash strands with a fork. Fill the spaghetti squash halves with a generous amount of meat sauce mixture Top with rest of mozzarella. Bake another 5-10 min until cheese melts. Top with basil.

Hint: if cutting through the squash feels too hard, microwave it for 3-5 minutes to soften it first!

Dietitian Tip

I don't like to think of spaghetti squash as a replacement for traditional pasta because I believe each has its place in a balanced eating pattern. But I love using spaghetti squash to get more nutrients like the dietary fiber and antioxidants it provides. This is a delicious recipe that even the pickiest eaters will enjoy!

Variations

The best part about this spaghetti squash recipe is that you can customize it according to your taste. Below are some ideas.

Spicy - add more red pepper flakes to the tomato mixture if you want some heat!
Deluxe - marinara sauce is such an easy way to sneak in more vegetables! Feel free to add your favorites along with the red bell pepper. Some options are mushrooms, broccoli, carrots, or zucchini.
Different Protein- this recipe calls for ground turkey but you could easily substitute it with ground chicken or lean ground beef!
Add Whole Grains - this recipe is a low-carb alternative to regular pasta. If you want more carbohydrates, add in whole wheat pasta or serve this spaghetti squash meat sauce with a big slice of whole wheat bread. Both go great with the meat & tomato mixture in this dish and are sources of dietary fiber.

Storage

Refrigerator - store leftovers of this spaghetti squash meat sauce recipe in an airtight container in the fridge for up to 3-4 days.
Reheat - reheat leftovers in the microwave or in a skillet on low or medium heat.

side view of spaghetti squash with meat sauce.

Expert Tip

To make the spaghetti squash easier to cut, microwave it for a few minutes before cutting it.
If you prefer spaghetti squash boats, slice them lengthwise instead of widthwise. This will create shorter strands than the spaghetti-like strands created when you cut it lengthwise.
If you prefer a lighter sauce, use less marinara.
Let the squash cool a bit after baking before mixing everything together.
Choose a marinara sauce with less than 5 grams of sugar per serving.

FAQ

Is this Spaghetti Squash with Meat Sauce healthy?

While healthy means something different to everyone, this is a nutrient-rich option. The spaghetti squash provides dietary fiber for a healthy gut. It also provides antioxidants, vitamin C, beta carotene, and pantothenic acid (vitamin B5) which helps your body utilize carbs, protein, and fats. Ground turkey provides protein, iron and zinc. The marinara sauce and red peppers provide vitamin C and antioxidants, and the extra virgin olive oil contains heart healthy fatty acids that also support brain health and hormone health.

Can I eat the spaghetti squash skin?

You can eat squash skin and it is high in fiber. However, it does have a tough consistency and I prefer not to eat it.

Where can I find spaghetti squash at the grocery store?

You can find spaghetti squash in the produce section at the grocery store.

Is this recipe gluten-free?

Yes, this is a gluten-free recipe.

Looking for other dietitian recipes like this? Try these:

Pairing

These are my favorite dishes to serve with Spaghetti Squash with Meat Sauce:

I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian

📖 Recipe