Spaghetti Squash Bolognese with Sneaky Veggies

8 colors

THE WHY BEHIND THIS RECIPE

I know what you are thinking in the back of your head “whenever I make spaghetti squash I wish I just had pasta” or “my spaghetti squash is always sooooo watery” but NOT THIS DISH!! It’s flavorful, saucy, and it sneaks in bonus veggies like carrots and zucchini.

I was so dedicated to making this not-watery that when recipe testing I even tried squeezing the water of the spaghetti squash out in a nut milk bag, but I found that after baking it made ZERO difference. So yay, one less step. I found the key is to fully roast your spaghetti squash before you scoop the spaghetti-like flesh out.

Spaghetti squash has a mild, but slightly sweet and nutty flavor which makes it the perfect vessel for a flavorful sauce. I zhuzh’ed up this sauce by using some harissa which (pending the variety you use) is only a little spicy, but adds a nice smokey flavor.

This dish is a little higher carb than some of my other recipes, but it’s got 12g of fiber and 20g of protein per serving to help balance the meal and your blood sugar. This meal caused me to have a gentle 20 mg/dL rise in blood sugar, but I stayed under 110 mg/dL. This is a great meal to do a little post-meal movement after (squats in your kitchen, a loop around the block etc.!)

Yields: 4-5 servings

Total time: ~60-75 minutes

• Prep time: 10 minutes

• Cook time:

  • Spaghetti Squash: 20-25 minutes

  • Bolognese filling: 10 minutes

  • Roasting entire dish: 15-25 minutes:

WHAT YOU NEED

INGREDIENTS

• 1 spaghetti squash, cut in half and roasted

Meat Ingredients

• 3 garlic cloves, minced

• 1/2 yellow onion, finely chopped

• 1 lb ground turkey, beef, bison, venison or Italian sausage

  • For vegan/vegetarian, use 2 cups of portobello mushrooms

• 1 tsp red pepper flakes (1/2 tsp if you are spice sensitive)

• 2 tbsp tomato paste

• 2 tsp dried oregano (or use fresh if you have it!), or italian seasoning

• 1 tsp kosher salt

Sauce and Filling Ingredients 

• 1 cup cherry tomatoes, diced in half

• 1 cup carrots, graded/shredded (about 1 large carrot or 2 medium carrots)

• 1 zucchini, graded and then liquid squeezed out in a nut milk bag

• 3 cups tomato or marinara sauce

• 2 tbsp harissa

  • You can use either ground or a sauce here, I love this to zhuzh up the flavor a little, harissa is not super spicy but you can do 1 tbsp if you are spice sensitive or omit entirely

• 1/3 cup black or green olives, diced

• 1/2 cup fresh basil, chopped

• 2/3 cup parmesan or cheese of choice (optional)

TOppings

• A little more parmesan, graded (optional)

• More basil to sprinkle on top

• Maldon sea salt

HOW TO DO IT

COOK SPAGHETTI SQUASH

1. Preheat oven to 400 F. Fork the outside of the spaghetti squash to put a few holes in the skin. Slice in half. Brush the cut side with about 1 tbsp olive oil and season with kosher salt and pepper. Place squash, cut-sides down on a parchment lined baking sheet and roast until tender when poked with a fork, about 25-30 minutes (but time will vary depending on the size of your squash).

2. When you take it out, flip the halves so that the cut-side is facing up and allow to cool for about 5 minutes. Run a fork through the flesh to separate the “spaghetti-like” strands/noodles and put in a bowl and set aside, or set in the large baking dish you’ll use to combine everything.

PREPARE BOLOGNESE FILLING

3. While the squash is roasting, prepare the filling! Start by adding the onion and garlic to a large saute pan, and saute over medium heat until golden (-4 minutes). Then add the ground meat (or mushrooms if vegetarian/vegan) as well as the tomato paste, red pepper flakes, dried oregano and a pinch of kosher salt. Mix well. When it’s nearly done, remove from pan and put on a plate. Set aside. Dab if there is excess moisture.

4. In the same saute pan add a little more olive oil and then add the cherry tomatoes, graded carrots, and graded zucchini. Saute for 4-6 minutes. Then add 3 cups of marinara sauce, harissa, olives, and basil. Mix together.

COMBINE IN LARGE BAKING DISH AND BAKE

5. In a large baking dish or large cast iron skillet, start by adding the spaghetti squash. Then add the ground meat, and lastly pour the veggie + sauce combo on top. Stir everything together. Since everything is done at this point, I recommend you taste test and see if you want to add in any more sauce or seasonings! You can also mix in some parmesan here if you’d like.

6. Sprinkle some more fresh basil on top, and it’s optional to add some parmesan on top as well. Put back in the oven for 15-25 minutes (or until cheese on top has fully melted and the top layer is bubbling slightly).

FULL VIDEO

You’ve been asking for more full length videos, so I’m dabbling! It’s a little raw, but it’s what it would be like if we were just hanging in my kitchen, meal prepping with me, zero makeup, on a Sunday. I would REALLY welcome feedback!! Do you want more of these? What else would be helpful?

SWAPS, TIPS & TRICKS

• Storage: Keeps well in an airtight glass container in the refrigerator for 4-5 days, and in the freezer for a few months.

• Don’t have harissa but want a little spice? Use 2-3 tsp red pepper flakes.

Nutritional Info

Per serving, makes 4-5 servings

Calories: 423g
Carbohydrates: 39g
Fiber: 12g
Net carbs: 27g
Protein: 21g
Fat: 23g
Sodium: 998mg
Sugar: 15g (all natural sweetness from the spaghetti squash)