Spaghetti Squash with Ground Beef

Ingredients

• 1 medium spaghetti squash (about 3 pounds)
• 1 tablespoon olive oil, plus more for squash
• 1 pound lean ground beef (90/10 or 85/15)
• 1 large yellow onion, finely chopped
• 3 cloves garlic, minced
• 1 (28-ounce) can crushed tomatoes
• 1 (14.5-ounce) can diced tomatoes, undrained
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• ½ teaspoon red pepper flakes (optional, for a kick)
• ½ cup beef broth or water
• Salt and freshly ground black pepper to taste
• ½ cup grated Parmesan cheese, plus more for serving
• 1 cup shredded mozzarella cheese (optional)
• Fresh parsley, chopped, for garnish

Step-by-Step

1. Prepare the Spaghetti Squash: Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds and stringy bits with a spoon.

2. Roast the Squash: Drizzle the cut sides of the squash with olive oil and season with salt and pepper. Place cut-side down on a baking sheet. Roast for 40-50 minutes, or until tender when pierced with a fork.

3. Cook the Ground Beef: While the squash roasts, heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium-high heat. Add the ground beef and cook, breaking it up with a spoon, until browned. Drain any excess fat.

4. Sauté Aromatics: Add the chopped onion to the skillet with the browned beef. Cook for 5-7 minutes until softened and translucent. Stir in the minced garlic and cook for another minute until fragrant.

5. Simmer the Sauce: Pour in the crushed tomatoes, diced tomatoes (with their liquid), oregano, basil, and red pepper flakes (if using). Add the beef broth or water. Stir well to combine.

6. Season and Reduce: Bring the sauce to a simmer, then reduce the heat to low. Cover and let it simmer for at least 15-20 minutes, allowing the flavors to meld. Season generously with salt and pepper to taste.

7. Shred the Squash: Once the spaghetti squash is tender, remove it from the oven. Let it cool slightly until it’s easy to handle. Use a fork to scrape the strands from the skin, creating spaghetti-like noodles.

8. Combine and Serve (Option 1 – Skillet): Add the spaghetti squash strands directly to the simmering ground beef sauce. Toss gently to combine. Stir in ½ cup of Parmesan cheese. Serve immediately, garnished with fresh parsley and additional Parmesan, if desired.

9. Combine and Serve (Option 2 – Baked Casserole): Alternatively, place the spaghetti squash strands in a large baking dish. Pour the ground beef sauce over the squash and mix gently. Top with shredded mozzarella cheese (if using) and an extra sprinkle of Parmesan. Bake at 375°F (190°C) for 15-20 minutes, or until the cheese is melted and bubbly. Garnish with fresh parsley before serving.

The Allure of Spaghetti Squash with Ground Beef

Spaghetti squash with ground beef offers a delightful blend of rustic comfort and modern health consciousness. This dish has gained immense popularity for its ability to satisfy hearty cravings without the heaviness of traditional pasta. It’s a testament to how simple ingredients can create something truly special.

The natural sweetness of spaghetti squash beautifully complements the savory richness of seasoned ground beef. This combination makes it a beloved meal in countless households. Whether you’re a seasoned chef or a beginner, this recipe provides a versatile foundation for a delicious and nutritious dinner.

A Healthy and Delicious Alternative

One of the primary reasons for this dish’s rise to fame is its nutritional profile. Spaghetti squash serves as an excellent low-carb, gluten-free substitute for wheat pasta. It’s packed with vitamins A and C, fiber, and various minerals.

Paired with lean ground beef, which provides high-quality protein and essential amino acids, this meal becomes a powerhouse. It’s an ideal choice for those following keto, paleo, Whole30, or simply looking to reduce their carbohydrate intake. You can enjoy a satisfying meal without compromising your dietary goals.

Comfort Food, Reimagined

There’s an undeniable comfort factor inherent in a warm dish of “pasta” and meat sauce. Spaghetti squash with ground beef captures this essence perfectly. It evokes the feeling of a classic, home-cooked meal.

However, it does so with a lighter, more refreshing twist. The distinct texture of the squash strands provides a unique mouthfeel that stands on its own. It’s a dish that warms the soul and nourishes the body, proving that healthy eating can still be incredibly comforting.

Mastering Spaghetti Squash: Tips for Success

Preparing spaghetti squash can seem daunting at first, but with a few simple techniques, it becomes straightforward. The key to unlocking its full potential lies in proper preparation and cooking. Understanding how to handle this unique vegetable ensures a perfect outcome every time.

These tips will guide you through selecting, cutting, and cooking your squash to perfection. A well-cooked spaghetti squash is the foundation of a fantastic dish. It provides the ideal texture and flavor for absorbing the savory ground beef sauce.

Choosing and Preparing Your Squash

When selecting spaghetti squash, look for one that is firm, heavy for its size, and free of soft spots or blemishes. A vibrant yellow color indicates ripeness. Store it in a cool, dry place for up to a month.

Cutting a spaghetti squash can be challenging due to its hard exterior. For safety, stabilize the squash on a cutting board by cutting a small slice off one end. Use a sharp, heavy chef’s knife to carefully cut it in half lengthwise. A sturdy knife is essential here.

Cooking Methods: Oven vs. Microwave vs. Instant Pot

Oven Roasting: This is the most common and often preferred method. It brings out the natural sweetness and gives the squash a slightly caramelized flavor. Roast cut-side down on a baking sheet at 400°F (200°C) for 40-50 minutes until tender.

Microwave: For a quicker option, place squash halves cut-side down in a microwave-safe dish with about an inch of water. Microwave on high for 10-15 minutes, or until tender. This method is faster but offers less caramelization.

Instant Pot: You can also cook a whole squash in an Instant Pot. Add one cup of water to the pot, place a trivet, and set the whole squash on top. Cook on high pressure for 10-15 minutes, then quick release. This is very efficient for large squash.

The Art of Shredding

Once your spaghetti squash is cooked and slightly cooled, use a fork to gently scrape the flesh from the shell. Start from the outside edge and work your way inward. The strands will naturally separate, resembling spaghetti.

Avoid over-scraping too close to the skin, as the very outer layer can be tough. The goal is to create long, distinct strands. If you notice any watery bits, gently press the shredded squash with a paper towel to remove excess moisture.

Crafting the Perfect Ground Beef Filling

The ground beef filling is the heart of this dish, providing robust flavor and satisfying texture. A well-prepared sauce elevates the entire meal from simple to spectacular. It’s where the magic of savory, aromatic spices and rich tomatoes truly shines.

Paying attention to each step ensures a deeply flavorful and well-balanced sauce. From browning the beef to simmering the tomatoes, every action contributes to the final delicious result. This section guides you through creating a filling that complements the delicate squash.

Sautéing for Flavor

The foundation of a great ground beef filling begins with proper browning. Cook the ground beef over medium-high heat, breaking it into small pieces. This creates a rich, savory base and adds depth of flavor.

Once the beef is browned, drain any excess fat. This prevents the sauce from becoming greasy. Next, sautéing the onions and garlic until translucent and fragrant builds another layer of aromatic complexity. These simple steps are crucial for a vibrant sauce.

Elevating the Sauce

After the aromatics are cooked, it’s time to build the tomato base. Using a combination of crushed and diced tomatoes provides a wonderful texture. Crushed tomatoes offer a smooth, rich body, while diced tomatoes add chunks of flavor.

Herbs like oregano and basil are classic choices for Italian-inspired flavors, perfectly complementing the beef and tomatoes. A touch of beef broth or water helps to thin the sauce slightly and adds extra depth. Simmering allows all these flavors to meld beautifully.

Cheese, Please! (Optional Additions)

Cheese is an excellent addition that enhances both flavor and texture. Stirring Parmesan cheese directly into the sauce adds a salty, umami kick. It melts into the sauce, making it creamier and more cohesive.

For a baked casserole version, a layer of shredded mozzarella cheese on top is a game-changer. It creates a bubbly, golden-brown crust that’s incredibly appealing. Other cheeses like provolone or a blend of Italian cheeses can also be used for variety.

Versatility and Customization

One of the greatest strengths of spaghetti squash with ground beef is its incredible versatility. This dish serves as a perfect canvas for culinary creativity, allowing you to tailor it to your personal preferences and what you have on hand. Don’t hesitate to experiment with different ingredients and flavor profiles.

Whether you’re looking to add more vegetables, change up the spices, or swap out the protein, this recipe adapts beautifully. It’s a fantastic way to utilize pantry staples and explore new taste combinations. Customization ensures that every meal can be a unique and delightful experience.

Vegetable Power-Ups

Incorporating additional vegetables is an excellent way to boost nutrition and flavor. Sautéed mushrooms add an earthy depth, while bell peppers bring a touch of sweetness and vibrant color. Spinach or kale can be wilted into the sauce for extra greens.

Zucchini, shredded carrots, or even small broccoli florets can also be excellent additions. These vegetables absorb the rich flavors of the sauce, making each bite more interesting. Feel free to use whatever seasonal vegetables you have.

Spice It Up: Flavor Profiles

While classic Italian herbs are delicious, you can easily shift the flavor profile. For a Mexican-inspired twist, add chili powder, cumin, and a pinch of cayenne pepper. Serve with a dollop of sour cream and fresh cilantro.

Consider a Mediterranean influence with ingredients like sun-dried tomatoes, Kalamata olives, and a sprinkle of feta cheese. For a smoky flavor, a dash of smoked paprika can transform the dish. Don’t be afraid to explore different spice blends.

Protein Swaps

Ground beef is a popular choice, but other proteins work equally well. Ground turkey or chicken offers a leaner alternative with a milder flavor. Ground Italian sausage (mild or hot) can add a significant flavor boost and spice.

For a vegetarian option, consider using plant-based ground “meat” crumbles. Lentils or finely chopped mushrooms can also provide a hearty texture. This flexibility makes the dish accessible to various dietary needs and preferences.

Meal Prep and Storage Solutions

Spaghetti squash with ground beef is an ideal candidate for meal preparation. Its components hold up well, making it a convenient option for busy individuals and families. Preparing it in advance can save significant time during hectic weekdays.

Understanding how to store and reheat the dish properly ensures that every serving is as delicious as the first. This section provides practical advice for maximizing freshness and convenience. Enjoy healthy, homemade meals without the daily cooking effort.

Making Ahead for Busy Weeks

You can prepare several components of this dish in advance. Cook and shred the spaghetti squash up to 3-4 days ahead of time and store it in an airtight container in the refrigerator. The ground beef sauce can also be made a few days ahead.

Simply prepare the sauce as directed and cool it completely before refrigerating. On the day of serving, gently reheat the sauce and combine it with the squash. For a baked casserole, assemble it completely (without baking) and refrigerate for up to 2 days, then bake as instructed.

Proper Storage and Reheating

Store any leftover spaghetti squash with ground beef in an airtight container in the refrigerator for up to 3-4 days. Ensure it cools completely before sealing the container. This prevents condensation and keeps the food fresh.

To reheat, portion out the desired amount and warm it in the microwave until heated through. Alternatively, reheat it gently in a skillet on the stovetop over medium-low heat, stirring occasionally. Add a splash of broth or water if it seems dry. The dish also freezes well; store in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.

FAQ

Q: How do I cut spaghetti squash easily and safely?

A: To cut spaghetti squash safely, first trim a small slice off both ends to create flat surfaces. This allows the squash to sit stably on your cutting board. Then, use a very sharp, heavy-duty chef’s knife to carefully cut it in half lengthwise. You can also prick the squash all over and microwave it for 2-3 minutes to slightly soften the skin before cutting.

Q: Is spaghetti squash and ground beef healthy?

A: Yes, this dish is considered very healthy. Spaghetti squash is a low-carb, gluten-free, and nutrient-dense vegetable, rich in fiber, vitamins A and C. Lean ground beef provides high-quality protein and essential nutrients. It’s an excellent option for those seeking a nutritious and satisfying meal, often suitable for various dietary plans like keto or paleo.

Q: Can you freeze spaghetti squash with meat sauce?

A: Absolutely! This dish freezes exceptionally well. Allow the cooked spaghetti squash and ground beef mixture to cool completely. Transfer it to freezer-safe containers or bags, leaving a little room for expansion. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop or in the microwave.

Q: What spices go well with spaghetti squash and ground beef?

A: Beyond the classic oregano and basil, many spices complement this dish. For an Italian flair, try rosemary, thyme, or fennel seeds. For a different profile, consider chili powder and cumin for a Tex-Mex twist, or smoked paprika for a smoky depth. A dash of red pepper flakes adds a pleasant kick.

Q: Do you put sauce on spaghetti squash?

A: Yes, applying sauce to spaghetti squash is the most common and delicious way to enjoy it! The neutral flavor and pasta-like strands of the squash make it an ideal vehicle for absorbing rich sauces. The ground beef sauce is typically mixed directly with the squash strands, ensuring every bite is flavorful.

Q: Can I make this dish without cheese?

A: Yes, you can easily make spaghetti squash with ground beef without cheese. The dish is still incredibly flavorful and satisfying on its own, especially if you’re aiming for a dairy-free or Whole30 compliant meal. Simply omit the Parmesan and mozzarella cheese from the recipe instructions.

Spaghetti Squash with Ground Beef