Spaghetti Squash with Meat Sauce

Total Time

Prep: 10 min. Cook: 25 min.


6 servings

Updated: Jun. 29, 2023
When my mom and I cooked spaghetti squash with meat sauce, all we could do was grin and say "Wow!" It's fun to separate the noodle-like strands from the squash shell, but eating it is the best part! —Lina Vainauskas, Shaw Air Force Base, South Carolina
Spaghetti Squash with Meat Sauce Recipe photo by Taste of Home


  • 1 medium spaghetti squash (about 4 pounds)
  • 1 cup water
  • 1 pound lean ground beef (90% lean)
  • 1 large onion, chopped
  • 1 medium green pepper, chopped
  • 1 teaspoon garlic powder
  • 2 teaspoons dried basil
  • 1-1/2 teaspoons dried oregano
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 to 1/2 teaspoon chili powder
  • 1 can (28 ounces) tomato puree
  • 1 cup grated Parmesan cheese, divided


  1. Preheat oven to 375°. Slice squash lengthwise and scoop out seeds. Place squash, cut side down, in a baking dish. Add water and cover tightly with foil. Bake until easily pierced with a fork, 20-30 minutes.
    Meanwhile, in a cast-iron or other heavy large skillet, cook beef over medium heat, crumbling meat, until no longer pink; drain. Add onion, green pepper, herbs and seasonings; cook and stir until onion is tender, 5-7 minutes. Stir in tomato puree. Cover and cook over low heat, stirring occasionally.
  2. Scoop out squash, separating the strands with a fork. Just before serving, stir 1/2 cup Parmesan cheese into meat sauce. Serve sauce over spaghetti squash with remaining 1/2 cup Parmesan cheese.

Nutrition Facts

1-1/4 cups squash with 1 cup sauce: 292 calories, 10g fat (5g saturated fat), 59mg cholesterol, 735mg sodium, 23g carbohydrate (7g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1/2 fat.