Spaghetti Squash Bolognese- Simple and relaxing pasta prepared with simple, uncomplicated ingredients. This dish is great for meal planning and can be made any night of the week. You’re staring at one of my all-time favorite dinners. When I’m wanting something Italian-inspired, this recipe is my go-to — it has that tomatoes, herby, meaty, saucy, comforting flavor that no other dish can match! Not to mention that this dish is wholesome, nutritious, and contains heart-healthy elements, making it excellent for your general health. With a rich beef sauce and wonderfully roasted “al dente” spaghetti squash, this meal is wonderful for healthy midweek dinners! It’s dairy-free, Whole30-compliant, paleo, gluten-free, and FODMAP-friendly. Especially when reality sets in and it’s a weekday and my children need to be driven and picked up from several activities, and I only have 30 minutes to prepare anything.
Spaghetti Squash Bolognese is a nutritious dish:
Bolognese is and always will be one of my favorite sauces. It’s full of vegetables and protein, and it’s cooked to perfection. The leftovers are even delicious the next day. It’s a win all around. It’s quite simple to make Bolognese sauce from scratch if you’ve never done it before. You can prepare the most amazing Bolognese sauce with just a few simple ingredients and a little time.
The wonderful, somewhat creamy sauce is served over soft spaghetti squash noodles in this spaghetti squash Bolognese dish for a substantial supper that truly strikes the mark.
Made with natural food components and a dash of creamy coconut milk, this nutritious sauce is delicious. It’s a straightforward dish that everyone will like, and it’s ideal for meal planning.
Ingredients In The Sauce:
One of the things I like about Bolognese sauce is how easy it is to make. It only takes a few basic ingredients to make a tasty sauce. With a foundation of onion, garlic, carrot, and celery, you can make a flavorful and filling sauce. The greatest thing is that you probably already have most of the ingredients on hand, making this a fantastic pantry staple or last-minute supper option.
Here’s what you’ll require:
- Extra virgin olive oil
- Ground Beef
- Tomatoes, crushed
- Herbs that have been dried (thyme, oregano, bay leaves)
- Vinegar balsamic
- Broth made with chicken
- Coconut milk (full fat)
How To Make Spaghetti Squash Bolognese?
To begin, roast the squash. This step may be done ahead of time by simply storing cooked spaghetti squash in a refrigerated container.
Scoop out the seeds and threads by cutting the squash lengthwise. Sprinkle with sea salt and pepper after spraying with avocado oil spray. Roast for about 20-25 minutes at 400° F, face down on a baking sheet. I prefer it “al dente,” so I examine it after around 20 minutes (depending on size) to see whether it’s soft.
After that, add the ground beef and simmer until it’s 3/4 done. Now is the time to drain some of the fat (this is optional). Season with salt and pepper, and cook until browned.
Finally, stir in the sauce and coconut milk, season with salt and pepper to suit, and cook for a few minutes to mix the flavors. Serve over spaghetti squash, with fresh herbs on top if desired.
Spaghetti Squash Cooking Instructions:
- Mushy spaghetti squash is one of my pet peeves! I like it slightly underdone so that it has some “bite” to it.
- I prefer to brush or spritz my squash with avocado oil or olive oil and season it with a lot of sea salt and black pepper before roasting it.
- To roast it, chop it lengthwise – I think that it cooks more evenly this way. Roast for about 20 minutes, face down, with seeds and strings removed, in a 400° F oven. Then push on the squash’s top to test if it has softened a little.
- I’ll consider it finished once it has. I take it out of the oven and place it face down to enable it to steam for a little longer. At this time, it’s also far too hot to touch! If you have a large squash, roasting time may be around 30 minutes, but no more than that before it becomes mush!
- I hope you’re ready for a new favorite: a super wonderful, nutritious (and gut-friendly!) Whole30 Spaghetti Squash Bolognese. Let’s get started! Preheat the oven and get the squash.
Without Garlic or Onion, How to Add Flavor?
If you’re following a Low FODMAP diet, taste can be a real problem. Garlic infused oil, I’ve discovered, is a terrific method to add flavor to foods. This is available from Fody Foods, as well as shallot infused oil and a variety of dressings and sauces, including tomato basil sauce and marinara sauce.
Rao’s also creates a delicious marinara sauce with a “delicate formula.” When I put the sauce on top of a standard marinara, my family has no idea! You may also experiment with the herbs and spices you DO have and make your own blends with them.
Spaghetti Squash Roasting Techniques:
Preheat the oven to 425 degrees Fahrenheit. After slicing the spaghetti squash lengthwise, spray it with olive oil and season generously with salt and pepper. Place the spaghetti squash on a sheet pan lined with parchment paper, cut side down. Roast the squash for thirty to forty minutes, or until it is soft when touched. Pull the spaghetti squash threads away from the squash skin using a fork. Before serving, I like to pour a little fresh lemon juice on the squash.
Make This Recipe Your Own in a Few Easy Steps:
- You may substitute your chosen protein for the ground beef. Ground turkey can be substituted for ground beef. I would add an extra tablespoon of olive oil if using a leaner ground meat, such as ground turkey.
- Add extra vegetables, such as mushrooms or zucchini, or fold in a few handfuls of chopped spinach just before spooning it over the spaghetti squash.
- This sauce does not have a coconut flavor due to the coconut milk. If you can handle dairy, you may substitute heavy cream for the coconut milk.
- You don’t care for spaghetti squash? You may use zucchini noodles or any other type of pasta.
- Although this dish is dairy-free, I like to top it with a little parmesan or pecorino Romano cheese before serving.
Is Bolognese Sauce Freezable?
Yes! Allow the Bolognese sauce to cool completely before freezing. After that, place it in a freezer-safe container. The sauce can be frozen for up to three months. Remove the Bolognese sauce from the freezer and place it in the refrigerator to defrost thoroughly. Then, before serving, reheat it on the stovetop with your cooked spaghetti squash or noodles of choice.
Adaptations To The Recipe:
- Avocado oil can be substituted for algae oil.
- Ground turkey or chicken can be used instead of ground beef.
- Serve the entrée with grated parmesan cheese if you’re a dairy eater.
- Do you prefer gluten-free pasta to spaghetti squash? Take a chance!
- Remove the onion and garlic from the recipe to make it Low-FODMAP.
This spaghetti squash Bolognese, in my opinion, is a terrific meal prep dish (hint: the Bolognese sauce gets even more tasty the longer it sits in the fridge! ), simple to make on any given evening, and stylish enough for date night. Looking for a simple yet romantic Valentine’s Day dinner? This is just what I needed!
Is Spaghetti Squash Considered a Carbohydrate?
It’s not a starchy vegetable, but it does contain carbohydrates. Spaghetti squash provides 42 calories, 10 grams of carbohydrates, 1 gram of protein, and 2 grams of fiber per cup.
How to Choose the Best Squash for Spaghetti?
Look for a squash of medium size (4 to 5 pounds). A nice spaghetti squash will be light yellow in color, firm, and free of bruises.
MORE DELICIOIUS RECIPES HERE:
For the Spaghetti Squash:
- 1 tbsp. extra virgin olive oil
- 1 big spaghetti squash
- 1/4 teaspoon of salt
- 2 tbsp. extra virgin olive oil
- 1/2 medium yellow onion coarsely sliced
- 5 garlic cloves, minced
- 1 tbsp. oregano, dry
- 1 tbsp. parsley (dry)
- 2 tsp paprika
- 2 tsp thyme, dry
- 2 tsp rosemary (dried)
- 2 tsp basil (dried)
- 1/4 teaspoon cayenne pepper
- 1 pound grass-fed beef ground
- 1 teaspoon salt (to taste)
- 1 can crushed tomatoes
- 3 tbsp. Tomato paste
- Optional: 2 tsp pure maple syrup
Spaghetti Squash, Roasted:
Preheat oven to 415 degrees Fahrenheit. Remove the tip and tail of the spaghetti squash and scoop out the seeds and contents with a metal spoon.
Drizzle algae oil over the meat and season with salt. Place the squash cut-side down on a baking sheet and roast for 45 to 50 minutes, or until very soft. Remove the squash from the oven and set it aside to cool.
Release the spaghetti squash threads with a fork and divide across 2 to 4 bowls.
Prepare the Bolognese sauce as follows:
Make the Bolognese sauce while the squash is roasting.
In a large skillet, heat the algal oil over medium heat. Add the onion and cook, turning occasionally, for approximately 8 minutes, or until transparent. Continue sautéing for another 3 minutes with the garlic and herbs (oregano through cayenne).
Push the onions to the side and add the ground beef in their place. Allow the meat to brown for 3 minutes without touching it. Cook for another 3 minutes on the other side. Chop the meat with a spatula and toss everything together. Don't let the beef cook all the way through yet.
Stir well to combine the sea salt, crushed tomatoes, tomato paste, and pure maple syrup (if using). Bring the sauce to a boil, then reduce to a low heat. Cook for 30 minutes at a low simmer, stirring periodically (up to 1 hour).
Taste the sauce for flavor and season with extra sea salt as needed.
Serve with fresh basil on top of spaghetti squash.
If you're serving more than four people, roast two spaghetti squashes.