Spaghetti Squash With Meat Sauce

Name: Spaghetti Squash With Meat Sauce
Prep time: 15 min
Cook time: 35 min
Ingredients: 1 large spaghetti squash; 1 tablespoon avocado oil or olive oil; 1/2 medium white onion, minced; 2 medium carrots, minced; 2 teaspoons minced garlic; 1 pound lean ground beef or turkey; 1, 24-ounce jar of marinara sauce; 2 teaspoons Italian seasoning; Salt and pepper, to taste; Optional for topping: parmesan cheese

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This spaghetti squash with meat sauce is a comforting, everyday dinner that delivers all the flavor of traditional spaghetti in a fresh, simple way. Roasted spaghetti squash creates tender, noodle-like strands that pair perfectly with a hearty, homemade meat sauce. It’s an easy recipe you’ll want to keep on repeat all season long.

A large skillet of meat sauce next to the roasted spaghetti squash.

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Why You’ll Love This Recipe
Ingredient Notes
Recipe Tips & Variations
How to Make Roasted Spaghetti Squash With Meat Sauce
Spaghetti Squash and Meat Sauce FAQs
Traditional Pasta Recipes
Spaghetti Squash With Meat Sauce

Why You’ll Love This Recipe

A great alternative to traditional spaghetti, with tender spaghetti-like strands that soak up sauce beautifully. If you don't like spaghetti squash, serve the meat sauce with regular spaghetti or other noodles.
Simple ingredients you can easily find at the grocery store.
Hearty and satisfying thanks to a generous amount of meat sauce.
Works well for busy weeknights, meal prep, or next-day leftovers. The sauce also freezes very well.
Easy to customize with different ground meat, vegetables, or toppings.
Serve it with a side salad or warm bread for a complete meal everyone will love.

Ingredient Notes

Ingredient shot for spaghetti squash with meat sauce.

Spaghetti squash: Look for one that feels heavy for its size with firm skin. The inside of the squash should scrape easily into strands once roasted. If you love squash, try our creamy butternut squash and chickpea curry or our easy lemon chicken skillet with summer squash.
Ground meat: Lean ground beef or ground turkey both work well. You can also use Italian sausage for extra flavor.
Marinara sauce: A good-quality jarred sauce keeps this recipe quick, but crushed tomatoes plus seasoning work too.
Parmesan cheese: Optional, but highly recommended for serving. Mozzarella cheese or fresh basil also work well.

See the recipe card below for a complete list of ingredients and measurements.

Recipe Tips & Variations

Roast the spaghetti squash halves cut-side down on a parchment-lined baking sheet for the best texture.
If the thickest part of the squash is slow to soften, add 5–10 extra minutes to the roasting time.
Add red pepper flakes for heat or stir in bell pepper or green pepper with the onions and carrots.
Turn this into spaghetti squash boats by serving the meat sauce directly in the squash halves.
Want extra richness? Stir a spoonful of tomato paste into the meat sauce while it simmers.
If you aren't a fan of spaghetti squash, the meat sauce is delicious with traditional pasta as well. You could even serve with both squash and pasta!

How to Make Roasted Spaghetti Squash With Meat Sauce

For the full recipe instructions, scroll down to the recipe card at the bottom of the page.

A parchment-lined baking sheet with uncooked spaghetti squash halves.

Step 1: Preheat your oven to 400°F. Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with a little olive oil or avocado oil and season with salt and pepper. Place the squash cut side down on a baking sheet lined with parchment paper.

A parchment-lined sheet pan with two cooked spaghetti squash halves with the squash having been pulled into strands.

Step 2: Roast for 35–45 minutes, or until the squash is tender and the strands easily pull apart with a fork. Once cooked, let it cool slightly, then use a fork to gently scrape the flesh into spaghetti-like strands. Set aside.

A large skillet with cooked diced onion and carrot.

Step 3: While the squash roasts, heat 1 tablespoon of oil in a large skillet over medium heat. Add the minced onion and carrots, cooking until softened, about 5–7 minutes. Stir in the minced garlic and cook for another 30 seconds.

A large skillet with cooked vegetables and ground turkey.

Step 4: Add the ground beef or turkey to the skillet, breaking it into crumbles as it cooks. Cook until the meat is browned and cooked through.

Spices and marinara sauce added to the cooked ground meat and vegetables.

Step 5: Pour in the marinara sauce and sprinkle in the Italian seasoning.

Step 6: Stir everything together and let the sauce simmer on low for 10–15 minutes. Taste and adjust seasoning with salt and pepper as needed.

A bowl of spaghetti squash topped with meat sauce.

Step 7: Divide the spaghetti squash strands onto plates and spoon the warm meat sauce over the squash.

Spaghetti Squash and Meat Sauce FAQs

How should I store leftover spaghetti squash and meat sauce?

Store leftover spaghetti squash with sauce in an airtight container in the refrigerator for up to 4 days. For best texture, store the squash and meat sauce separately if possible.

Reheat gently in a skillet over medium-low heat or in the microwave in short intervals, stirring occasionally.

Can I freeze the meat sauce?

Absolutely! Let the meat sauce cool completely, then transfer it to a freezer-safe airtight container or freezer bag. Freeze for up to 3 months. When ready to use, thaw overnight in the refrigerator or gently reheat from frozen in a skillet over low heat, stirring occasionally. Serve over freshly roasted spaghetti squash or freshly cooked noodles.

How do I cut spaghetti squash safely?

Place the squash on a stable cutting board and use a sharp knife to carefully slice it lengthwise through the thickest part of the squash. If it’s very firm, microwave it for 2–3 minutes first to soften the skin slightly—this makes cutting spaghetti squash much easier.

Is this spaghetti squash with meat sauce recipe (GF/DF)?

This recipe is gluten free. Another great gluten free pasta recipe is our BLT Banza pasta salad. It is dairy free with the omission of the optional parmesan cheese.

Two bowls of spaghetti squash topped with meat sauce.

Traditional Pasta Recipes

If you make this spaghetti squash recipe with meat sauce, please let us know how it turns out in the comments below and/or rate the recipe! Don’t forget to tag us on Instagram to show us your finished product—it makes our day every time we see you trying the recipes we love!