Spaghetti Squash Casserole: The Perfect Low Carb Meal for 8

Erin Swenson, Food Blogger

Spaghetti Squash Casserole

Spaghetti Squash casserole is a delicious and easy low carb dish. Spaghetti squash is an incredibly versatile vegetable. It has an incredibly mild flavor on its own and can take on the flavors of whatever you put with it. Spaghetti squash can take the place of noodles in many recipes or be a terrific side dish.

One cup of squash has about 40 calories, 2 g of fiber, 110 g of potassium and other vitamins and nutrients. Spaghetti squash is a winter squash, meaning that it has a tough outer skin and will stay good for up to about a month. Spaghetti squash can vary a lot in size. For this recipe I like to find one that is on the smaller side.

There are many different ways to cook spaghetti squash. One of the easiest is to cook it in the oven. Here is my preferred method of cooking spaghetti squash. 

  • Cut the stem off of the squash and cut the squash in half.  
  • Scoop out the seeds, place in a 9×13 inch pan with about ½ inch water in the bottom, cut side down.
  • Bake at 400 degrees for 30-50 minutes depending on the size of the squash. 
  • Scoop the squash out and serve as desired.

At this point you can serve the squash as a side with a little bit of butter and salt and pepper, or you can eat it as a noodle substitute.

The spaghetti squash casserole also has green and red bell peppers. Bell peppers are not only full of flavor, they are also full of vitamin C, B6, A, potassium and folate. The vitamin C from these peppers not only helps your immune system, but it also plays an essential role in iron absorption.

For this spaghetti squash casserole, while the spaghetti squash is cooking do the following:

  • Chop bell peppers and onion. 
  • Brown meat with garlic, Italian seasoning, salt, and pepper.
  • Add bell peppers and onions and sauté 
  • Add diced tomatoes and squash, then transfer to a greased casserole dish 
  • Sprinkle cheese on top and bake for about 20 minutes until cheese is melted and heated through

When choosing a meat for this recipe ground beef or turkey are both good options. Try to choose lean meat. If you use a meat with a higher fat content be sure to drain the extra fat after browning the meat. If you choose a meat that is 93% 7% you don’t need to drain it.     

Spaghetti Squash Casserole

Spaghetti Squash Casserole

Servings: 8 Prep Time: 10 Minutes Cook Time: 70 Minutes Total Time: 80 Minutes

Ingredients:

  • 1 small spaghetti squash
  • 1 lb. lean ground meat
  • 1 green bell pepper
  • 1 red bell pepper
  • 1 onion
  • 4 cloves of garlic
  • 1 can diced tomatoes
  • 1 Tablespoon Italian seasoning
  • ½ tsp salt
  • ½ tsp pepper
  • 1 cup low fat cheddar cheese grated

Instructions:

  1. Cut the stem off of the squash and cut the squash in half. 
  2. Scoop out the seeds, place in a 9×13 inch pan with about ½ inch water in the bottom.
  3. Bake at 400 degrees for 30-50 minutes depending on the size of the squash.
  4. While the squash is cooking, chop bell peppers and onion.
  5. Brown meat with garlic, Italian seasoning, salt, and pepper.
  6. Add bell peppers and onions and sauté.
  7. Add diced tomatoes and squash, then transfer to a greased casserole dish.
  8. Sprinkle cheese on top.
  9. Bake at 375 degrees for about 20 minutes until cheese is melted and heated through.

Note: If you are on a ketogenic diet, or just trying to eat fewer carbohydrates, this spaghetti squash casserole is an easy go to meal that you can make ahead and reheat as leftovers. It also DASH diet friendly if you are looking to lower your sodium intake and trying to lower your blood pressure. If you want more flavor and less spaghetti squash choose a smaller squash.

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