TCG Recipe of the Month: Spaghetti Squash with Meat Sauce

Recipe Highlights

  •  gluten-free
  • good source of fiber
  • regulates blood sugar
  • good source of Vitamin A and C


One of the TCG office’s favourite pasta substitutes is spaghetti squash. Normally, a plate of pasta can make you feel bloated or tired. With spaghetti squash, you can load your plate full of “pasta” and still feel full but satisfied after your meal. It is also a great way to feed the family, as you can get 6-8 portions out of one squash! And… you can keep and use the seeds just as you would with a pumpkin.

How to Cut a Spaghetti Squash in HalfTIP:  When you first see a spaghetti squash, your first question is probably going to be “but how do I open it”? Our advice?  Make sure you have a sharp knife ready, and BE CAREFUL!  Slice the squash lengthwise and keep your hands above the knife’s edge.  A fresher squash is best.  Start at the root end, and if you are unable to cut through the hard layer, cut a small portion off the end squash so that you now have a flat surface to begin your lengthwise cut.


This recipe mimics everyone’s favourite spaghetti and meat-sauce combo and gives it a healthier (but still satisfying) twist.  As always, our recipe comes in an easy-to-print format that you can take with you to the kitchen.

adapted from Tasty

TCG Recipe of the Month: Spaghetti Squash with Meat Sauce

Recipe of the Month, TCG Newsletter

6-8 servings

Recipe of the Month - Spaghetti Squash and Meat Sauce


  • 1 spaghetti squash
  • Olive oil
  • Salt and pepper, to season
  • 1 pound lean ground beef
  • 1 yellow onion, diced
  • 1 red pepper, diced
  • 3 cloves garlic, minced
  • 1 can (15 ounces) crushed tomatoes
  • 3/4 cup shredded mozzarella
  • 1/2 cup shredded parmesan
  • Chopped parsley, for garnish


  1. Preheat oven to 400º F / 200º C.
  2. Halve the squash lengthwise and scoop out seeds and strings. (Use our tip on our site if you are unsure how to cut the squash.)
  3. Brush the inner flesh with oil and season with salt and pepper. Place squash cut side down, and roast until tender, about 30 minutes. Then let cool.
  4. In a skillet, while the squash is cooling, heat up oil over medium-high heat.
  5. Stir in onions and peppers and cook, 5-8 minutes. Stir in garlic and cook until fragrant, 30 seconds.
  6. Add the ground beef and bit of salt. Cook until well-browned, breaking up the beef into small crumbles, 5-8 minutes. Stir in the crushed tomatoes and bring to a simmer.
  7. Now that it is cool, use a fork to scrape the squash strands and “fluff” it up.
  8. Divide the meat sauce mixture between the hollow squash halves. Evenly top with the mozzarella and parmesan cheese.
  9. Bake until the cheese is melted, about 5 minutes.
  10. Garnish with chopped parsley.
  11. Serve immediately. Extras can be scooped out of the squash and stored in the fridge in an airtight container up to 5 days.
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Have you eaten spaghetti squash before?  Did you find it hard to prepare, or did it just take some getting used to?  Is there another way you would choose to prepare it?  Let us know in the Comments Section!  We always love to hear from TCG readers.

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