Indulge in a nutrient-dense, low-carb comfort classic that swaps heavy pasta for insulin-friendly spaghetti squash. This cheesy, protein-packed casserole is the ultimate meal-prep solution for those seeking a heart-healthy, satisfying dinner.
Ingredients
- 2 large ripe spaghetti squash
- 1 Tbsp extra virgin olive oil
- 1 medium onion, finely diced
- 2 cloves garlic, minced
- 1 pound lean ground beef (95% lean)
- 2 cups crushed tomatoes (no sugar added)
- 1 (8 oz) can tomato sauce
- 1/2 cup low-sodium chicken broth
- 1 tsp Italian seasoning
- 1 packet Stevia (for acidity balance)
- Sea salt and cracked black pepper, to taste
- 2 Tbsp Parmesan cheese, freshly grated
- 3 Tbsp fresh basil, chopped (divided)
- 1 cup low-moisture mozzarella cheese, shredded
Recommended Ingredients:
9×13 Inch Ceramic Baking Dish: View on Amazon >
*Expert Tip: Using a high-quality ceramic dish ensures even heat distribution for a perfectly bubbly cheese crust.
Preparation Instructions
- Roast the Squash: Preheat your oven to 350°F.
- Prepare the Aromatics: While the squash roasts, heat olive oil in a large skillet over medium heat. Sauté the onion until softened, then add garlic and cook for another minute until fragrant.
- Brown the Protein: Add the lean ground beef to the skillet. Cook until browned and no longer pink. Drain any excess fat to maintain a lean profile.
- Simmer the Marinara: Stir in the crushed tomatoes, tomato sauce, chicken broth, Italian seasoning, Stevia, salt, and pepper. Bring to a gentle boil, then reduce heat and simmer for 15 minutes.
- Enhance the Sauce: Once the squash is nearly finished, stir the grated Parmesan and 2 tablespoons of fresh basil into the sauce. Continue to simmer to meld the flavors.
- Process the Squash: Remove the squash from the oven. Use a fork to scrape the flesh into spaghetti-like strands, transferring them to a large mixing bowl.
- Layer the Casserole: In a 9×13 inch baking dish, spread 1.5 cups of the meat sauce across the bottom. Add half of the spaghetti squash strands, followed by another 1.5 cups of sauce. Repeat with the remaining squash and sauce, then top evenly with mozzarella cheese.
- Final Bake: Cover with foil and bake at 350°F for 20 minutes. Remove foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
- Garnish & Serve: Top with the remaining tablespoon of fresh basil. Allow to rest for 5 minutes before serving to let the layers set.
Kitchen Tech Tip:
Use a Stainless Steel Meat Masher to break up the ground beef into fine crumbles. This ensures the meat sauce integrates perfectly with the thin spaghetti squash strands for a better mouthfeel. View on Amazon >
Professional Notes
Store leftovers in an airtight glass container in the refrigerator for up to 4 days. This dish often tastes better the next day as the squash absorbs the herbal notes of the marinara.
This casserole is freezer-friendly. Assemble the layers but skip the final bake. Wrap tightly with plastic wrap and foil. Freeze for up to 3 months. Thaw in the refrigerator overnight before baking according to the standard instructions.
