Spaghetti squash is one of my favorite vegetable pasta substitutes — it’s simple to prepare and becomes a satisfying base when paired with the right ingredients. I roast my spaghetti squash at 465°F, flesh side up or skin side down depending on preference, and it usually takes about 30–40 minutes for a medium squash. I like to spray the cut side with avocado oil before roasting; it helps create a pleasant texture and prevents sticking.
This bake also includes zucchini and spinach. Both are easy to work with and add fiber, vitamins, and color to the dish. Together with the squash and seasoned meat, they make a flavorful, veggie-packed meal.
If you prefer not to use beef, ground turkey or chicken are good swaps. Keep in mind that leaner meats release less fat, so add a little oil to the pan when cooking turkey or chicken to prevent sticking and to help with browning. Alternatively, you can omit the meat entirely and increase the variety of finely chopped vegetables for a vegetarian version.
One of the great things about this casserole is the relatively easy cleanup. You can cook most of the components in a single oven-safe skillet, then finish it in the oven for a bubbly, cheesy top. The flavors are straightforward but comforting.
Use your favorite marinara sauce, either store-bought or homemade. I often choose a jar without added sugar — read labels and avoid unnecessary sweeteners in sauces. For cheese, an Italian blend works well, but if you need a dairy-free option, use a quality plant-based shredded cheese and check the ingredient list for unnecessary fillers.
This recipe is flexible: swap or add vegetables you have on hand, adjust seasonings to taste, and change the protein to suit your diet. It’s a great recipe to customize and make your own.
Spaghetti Squash Bake
- Author: Mia Zarlengo
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
- Yield: 4–6 servings
- Category: Lunch, Dinner
Description
A simple, satisfying spaghetti squash bake with ground meat, zucchini, spinach, and marinara, finished with melted cheese. Low-carb and packed with vegetables.
Ingredients
- 1 large spaghetti squash, halved and seeds removed
- 1 lb ground grass-fed beef (or ground turkey/chicken — add oil if using lean meat)
- 1 cup chopped frozen spinach
- 1 zucchini, diced
- 1/2 yellow onion, diced
- 3 cloves garlic, minced
- 1.5 cups marinara (no added sugar preferred)
- 1 cup shredded Italian blend cheese (or dairy-free alternative)
- 1 tsp avocado oil
- 1 tsp Italian seasoning
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- pinch of red pepper flakes
Instructions
- Preheat oven and roast the spaghetti squash at 465°F for about 30–40 minutes, until the flesh is tender and can be shredded into strands. (You can roast the squash a day ahead and refrigerate the shredded flesh.)
- While the squash roasts, heat a 10″ cast iron or oven-safe skillet over medium heat. Add ground beef (or chosen protein), minced garlic, diced onion, salt, and pepper. Cook 8–10 minutes, breaking up the meat, until browned and the onions are translucent.
- Transfer the cooked meat mixture to a large bowl.
- Add 1 tsp avocado oil to the skillet, then sauté the diced zucchini, frozen spinach, red pepper flakes, and Italian seasoning for 5–7 minutes until the zucchini is tender. Add these vegetables to the bowl with the meat.
- When the spaghetti squash is cool enough to handle, shred the flesh into the bowl with the meat and vegetables. Stir in the marinara and 1/2 cup of the shredded cheese until evenly combined.
- Return the combined mixture to the oven-safe pan, sprinkle the remaining 1/2 cup cheese on top, and bake at 400°F for 12 minutes, or until the cheese is melted and bubbly. Let rest a few minutes before serving.