Spaghetti Squash Bolognese

A bowl of spaghetti Bolognese is the definition of comfort food, but a typical plate of pasta can carry 60 to 90 grams of carbohydrate before you even add the sauce. This Spaghetti Squash Bolognese keeps everything you love about the dish — the rich, slow-simmered beef ragù, the Parmesan, the fresh basil — and serves it over tender roasted spaghetti squash instead. The result is a hearty, satisfying dinner with 27 grams of protein and 18 grams of carbs per serving (about 13 grams net), all for 358 calories.

Why spaghetti squash works

Roasted spaghetti squash naturally separates into long, noodle-like strands when you drag a fork through it, which makes it the closest thing nature offers to actual pasta. It has a mild, slightly sweet flavor that lets the bolognese take center stage, and it brings real fiber and vitamin C to the plate. Most importantly, it holds up to a robust meat sauce without dissolving the way some veggie noodles do.

The bolognese itself is built the traditional way — browned beef, a soffritto of onion and carrot, tomato paste cooked until it deepens, and a slow simmer that concentrates the flavor. That patient simmer is what separates a memorable ragù from a quick weeknight tomato sauce, so don't rush it.

Key swaps and variations

• Leaner or richer: Swap in ground turkey for a lighter sauce, or use an 85/15 beef blend for extra richness.
• Add depth: A splash of red wine or a Parmesan rind dropped into the simmering sauce adds restaurant-level flavor.
• More vegetables: Diced mushrooms or celery melt into the sauce and boost fiber without changing the taste much.
• Dairy-free: Skip the Parmesan or use a plant-based alternative.

Serving suggestions

This is a satisfying one-bowl meal, but a simple green salad with a sharp vinaigrette balances the richness beautifully, and a side of garlicky sautéed broccoli rabe makes it feel like a true Italian dinner. The bolognese also freezes well, so consider doubling the sauce for an easy future meal. Find more ideas in our low-carb recipes and our collection of pasta alternatives.

FAQ

How do I keep spaghetti squash from being watery?
Roast it cut-side down so excess moisture escapes as steam, and avoid overcooking — pull it when the strands are just tender. For the driest result, scrape the strands, sprinkle lightly with salt, let them sit a minute, then blot with a towel before plating.

Can I make this ahead?
Yes. The bolognese keeps in the fridge for four days and freezes for up to three months. You can also roast the squash a day ahead and reheat it. Assemble just before serving for the best texture.

Is spaghetti squash actually low-carb?
Compared to pasta, very much so. A cup of cooked spaghetti squash has only about 10 grams of carbs versus roughly 45 grams in a cup of cooked spaghetti, making it an excellent swap for low-carb and lighter eating.

Ingredients

• 1 large spaghetti squash (about 3 lb)
• 1 tbsp olive oil, plus more for the squash
• 1 lb lean ground beef (90/10)
• 1 small onion, finely diced
• 2 carrots, finely diced
• 3 cloves garlic, minced
• 2 tbsp tomato paste
• 1 can (14 oz) crushed tomatoes
• 1/2 cup beef broth
• 1 tsp dried oregano
• 1/2 tsp salt, plus more to taste
• 1/4 tsp black pepper
• 1/4 cup grated Parmesan, to serve
• 2 tbsp chopped fresh basil, to garnish

Instructions

1. Heat the oven to 400°F. Halve the spaghetti squash lengthwise and scoop out the seeds.
2. Rub the cut sides with olive oil, season with salt, and roast cut-side down on a baking sheet for 35 to 40 minutes until tender.
3. Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium heat and brown the ground beef, breaking it up, about 6 minutes.
4. Add the onion, carrots, and garlic and cook 5 minutes until softened.
5. Stir in the tomato paste and cook 1 minute, then add the crushed tomatoes, beef broth, oregano, salt, and pepper.
6. Simmer the sauce uncovered for 20 minutes, stirring occasionally, until thickened.
7. Use a fork to scrape the roasted squash into long strands.
8. Divide the squash among bowls, top with bolognese, and finish with Parmesan and fresh basil.