Spaghetti Squash

I get so excited when spaghetti squash are in season! I just love this dish and try to cook it at least a couple of times while they are available.
Spaghetti squash can be high in carbs so I try to find a smaller one, around 1-1.5kg. This recipe serves 4, which our family of 4 demolishes. If you wanted to cut the carbs, you could make your servings smaller and stretch it 6.

AuthorJenni FrenchYields4 ServingsPrep Time15 minsCook Time45 mins
Spaghetti Squash
 1 spaghetti squash (approx 1-1.5kg)
 ½ tbsp extra virgin olive oil
 500 g beef mince
 1 large egg
 1 tsp garlic powder
 1 tbsp fresh parsley leaves, chopped
 ½ tbsp extra virgin olive oil
 ½ small onion, diced
 2 cloves garlic, finely chopped
 400 g tinned diced tomatoes
 1 sprig fresh oregano, leaves removed (1/2 tsp dried)
To top
 30 g grated tasty cheese

Preheat the oven to 200° and line a tray with baking paper.


Cut the spaghetti squash in half and scoop out the seeds with a spoon.


Drizzle olive oil and sprinkle salt over the flesh, then lay flesh side down on baking paper. Prick the skin 6 times on each half.


Place in the oven and bake for 30-35mins until tender.


While the spaghetti squash is cooking, combine the meatball ingredients in a medium sized bowl and roll into balls, approximately 2cm in diameter.


Heat 1/2 tbsp olive oil in a large frypan over medium heat and brown meatballs just for a few minutes. Remove and set aside.


Add diced onion and chopped garlic to the pan and cook for 2 minutes.


Add the remaining sauce ingredients and stir until combined.


Return the meatballs to the pan and turn the pan down to a simmer. Cover and cook for 10mins.


When the spaghetti squash is ready remove it from the oven. Once it is cool enough to touch, using a fork gently pull the flesh away from the skin. You will see the flesh pull into strands that look like spaghetti.


Once all the flesh is spaghetti like leave it in the skin of the squash, so the skin is like a boat. Spoon the meatballs on top of the flesh and then top with grated cheese.


Bake in the oven for a further 10 minutes or until cheese has melted.


Serve immediately. Enjoy!

Nutrition Facts

Servings 4

Amount Per Serving
Calories 210
% Daily Value *
Total Fat 9.7g15%
Saturated Fat 3.1g16%
Sodium 119.3mg5%
Net Carbohydrate 12.8g5%
Sugars 6g
Protein 10g20%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.