Spaghetti Squash Bolognese Recipe

The first time I tried spaghetti squash bolognese, I wasn’t sure what to expect. Could roasted squash really replace the comforting, carb-laden pasta I grew up loving? Spoiler: It can, and it does. This dish has become one of my go-to recipes when I want something hearty and satisfying without feeling like I’ve overindulged.

What I love most is how versatile and simple it is. You can customize it to fit almost any diet—low-carb, gluten-free, keto, or even paleo. Plus, the combination of tender spaghetti squash and rich, flavorful bolognese sauce is just unbeatable. If you’ve never worked with spaghetti squash before, don’t worry—I’ve been through the trial and error, and I’m here to share all the tips and tricks you’ll need to make it perfect every time. For more detailed squash prep techniques, this guide is a lifesaver.

The first time I tried this recipe, I paired it with these soft fluffy buttery rolls to soak up the rich sauce, and let me tell you—it was a match made in heaven. If you’re feeling adventurous, you could even serve it with a side of coca-cola caramelized onions for a bold flavor twist.

What Is Spaghetti Squash Bolognese?

Spaghetti squash bolognese is a lighter, healthier take on the classic Italian pasta dish. Instead of traditional pasta, the dish uses spaghetti squash—a yellow gourd-like vegetable that, when roasted, naturally forms spaghetti-like strands. Combine that with a rich, meaty bolognese sauce, and you’ve got a dish that feels indulgent but is actually packed with nutrients.

When I first discovered this dish, it was like unlocking a new level of guilt-free comfort food. I mean, who doesn’t love twirling strands of “pasta” while knowing they’re eating something so wholesome? It’s the kind of meal that satisfies your cravings while keeping your health goals in check. If you’re curious about the nutritional benefits of spaghetti squash, this Healthline article breaks it down perfectly.

If you’re hosting a dinner party, consider serving this dish with a vibrant healthy broccoli salad as a starter. Want something to impress your guests? A plate of crab stuffed mushrooms makes a perfect appetizer.

Health Benefits of Spaghetti Squash Bolognese

One of the best things about spaghetti squash bolognese is that it doesn’t compromise on flavor or nutrition. It’s a dish you can feel good about eating, whether you’re trying to cut carbs or just add more veggies to your diet.

For a fun twist, consider pairing your bolognese with another squash-based meal like roasted sweet potato black bean bowls. Together, they create a wholesome and colorful dinner spread.

If you’re watching your carb intake, this dish is a dream come true. A cup of cooked spaghetti squash has only about 7 grams of carbs, compared to the whopping 40+ grams in traditional spaghetti. That’s a game-changer if you’re following a ketogenic or low-carb lifestyle.

Spaghetti squash is loaded with vitamins like A, C, and B6, plus minerals like potassium and manganese. Pair that with the protein and iron from a traditional bolognese sauce, and you’ve got a meal that’s as nourishing as it is delicious.

Because spaghetti squash is naturally gluten-free, it’s an excellent pasta substitute for anyone with gluten sensitivities. Swap out certain ingredients in the bolognese sauce (like wine) for compliant alternatives, and it’s paleo- and Whole30-approved, too.

Ingredients for Spaghetti Squash Bolognese

What I love about this recipe is that it uses simple, accessible ingredients. Most of these are pantry staples, and the rest are easy to find at any grocery store.

Core Ingredients

• Spaghetti Squash: The star of the dish. Choose one that’s firm and free of blemishes for the best results.
• Ground Meat: Beef, turkey, or even plant-based options like Beyond Meat work wonderfully.
• Tomatoes: Use canned crushed tomatoes, tomato paste, or fresh tomatoes if you prefer.
• Aromatics: Garlic, onion, and carrots bring depth and sweetness to the sauce.

Optional Add-Ins

• Herbs: Fresh basil, parsley, or oregano can take the flavor to the next level.
• Cheese: Parmesan or mozzarella adds a creamy, indulgent touch, but dairy-free cheese works well too.
• Spices: For a kick, add crushed red pepper flakes or smoked paprika.

How to Make Spaghetti Squash Bolognese

Making this dish may seem intimidating at first, but it’s actually straightforward once you get the hang of prepping spaghetti squash.

1. Roast It: Preheat your oven to 400°F. Cut the squash in half lengthwise, scoop out the seeds, and place it cut-side down on a baking sheet. Roast for 40 minutes until tender.
2. Shred It: Once cool, use a fork to scrape the flesh into spaghetti-like strands. This part is so satisfying!

Pro Tip: For faster cooking, you can microwave the squash or use an Instant Pot. Both methods cut the cooking time in half.

1. Sauté the Aromatics: Heat olive oil in a large pan and cook the onion, garlic, and carrot until soft.
2. Brown the Meat: Add your ground meat and cook until browned. If you’re using a plant-based option, cook it just until heated through.
3. Simmer the Sauce: Stir in tomatoes, tomato paste, and seasonings. Let it simmer for 20–30 minutes to develop rich flavors.

• Layer the spaghetti squash on a plate or bowl and top with a generous ladle of bolognese sauce.
• Garnish with fresh herbs and a sprinkle of cheese if desired.

Pro Tip: For faster prep, check out this easy white spaghetti bolognese recipe for additional cooking tips!

Variations of Spaghetti Squash Bolognese

What makes spaghetti squash bolognese so fantastic is its adaptability. You can tweak this recipe to suit your taste preferences, dietary restrictions, or just to try something new. Here are some of my favorite variations that keep this dish exciting.

If you’re skipping meat, no worries! There are plenty of ways to keep your bolognese hearty and delicious.

• Lentils: Cooked green or brown lentils are a great plant-based substitute for ground meat.
• Mushrooms: Sautéed finely chopped mushrooms mimic the texture of meat while adding an earthy flavor.
• Plant-Based Ground Meat: Brands like Beyond Meat or Impossible Foods work beautifully in this dish.

This is my go-to when I’m feeling indulgent.

• How to Make: Instead of scraping out the squash, leave the strands intact, stuff the bolognese sauce into the hollowed halves, top with shredded cheese, and bake for 10 minutes until bubbly.
• Pro Tip: Use a mix of mozzarella and Parmesan for maximum cheesiness.

For those who love a kick, spice things up with these additions:

• Add diced jalapeños or a pinch of red chili flakes to the sauce.
• Stir in a bit of smoky chipotle powder or hot sauce for depth.

Take your bolognese to the next level with fresh, aromatic herbs:

• Thyme and Rosemary: Add these while the sauce simmers for a more complex flavor.
• Basil Pesto: Swirl a dollop of pesto into the sauce for a unique twist.

Serving Suggestions for Spaghetti Squash Bolognese

This dish can stand alone as a satisfying meal, but pairing it with complementary sides and drinks can elevate it even more.

• Bread Pairing: Serve with a slice of crusty whole-grain bread or garlic knots for dipping into the rich sauce.
• Salad Combo: Pair with a fresh Greek cucumber salad for a refreshing contrast.

• Serve smaller portions of this bolognese alongside grilled chicken or baked salmon.
• Add a side of roasted vegetables like asparagus, zucchini, or bell peppers to keep things light and colorful.

• Wine: A light Pinot Noir or a bold Chianti pairs perfectly with the tomato-based sauce.
• Non-Alcoholic: Sparkling water with a squeeze of lemon or an iced herbal tea balances the richness of the dish.

FAQs About Spaghetti Squash Bolognese

How do I cook spaghetti squash for the best texture?

Roasting is the best method for achieving perfectly al dente strands. For quicker cooking, microwaving or pressure-cooking also works but can result in softer squash.

Can I freeze spaghetti squash bolognese?

Yes! To freeze, keep the sauce and squash separate. Store the sauce in a freezer-safe container for up to 3 months. The squash can also be frozen, but it may become watery when thawed—pat it dry before serving.

Is spaghetti squash bolognese keto-friendly?

Absolutely. Spaghetti squash is low in carbs and fits well into a ketogenic diet, especially when paired with a high-fat meat sauce.

What are some good substitutes for ground beef?

Turkey, chicken, or pork are great options if you’re avoiding beef. For plant-based eaters, try lentils, mushrooms, or tofu crumbles.

Storage, Freezing, and Reheating Tips

If you’re planning to make this dish ahead or store leftovers, these tips will ensure it stays fresh and delicious.

Refrigeration

• Storage Duration: Spaghetti squash bolognese can be stored in the refrigerator for up to 4 days.
• Tip: Keep the sauce and squash separate to maintain the texture of the squash.

Freezing

• For Sauce: Store the bolognese sauce in airtight freezer-safe containers for up to 3 months.
• For Squash: While spaghetti squash can be frozen, it’s best used within 1 month and reheated gently to avoid a watery texture.

Reheating

• Microwave: Heat individual portions on medium power to avoid overcooking.
• Stovetop: Warm the sauce in a saucepan and toss with freshly reheated squash.
• Oven: If assembled as bolognese boats, bake at 350°F for 10–15 minutes until heated through.

Final Thoughts

Spaghetti squash bolognese is more than just a healthy alternative—it’s a delicious reinvention of a classic comfort food. Whether you’re trying to eat low-carb, exploring gluten-free options, or just looking for a new way to enjoy bolognese sauce, this dish delivers on all fronts.

What I love most is how versatile it is. You can go traditional with a hearty meat sauce, get creative with plant-based variations, or add your own twists with spices and herbs. Plus, it’s budget-friendly, meal-prep friendly, and so satisfying.

If you haven’t tried this yet, what are you waiting for? Grab a spaghetti squash, whip up some bolognese, and get ready to fall in love with your new favorite dinner. And don’t forget to pair it with a side like this lentil salad with feta and olives for a complete meal. Happy cooking!