Spaghetti Squash Casserole: A Healthy, Cheesy Comfort Dish You’ll Crave

Looking for a cozy, satisfying meal that doesn’t leave you feeling weighed down? This Spaghetti Squash Casserole is your answer. Packed with tender roasted spaghetti squash, savory ground meat, rich tomato sauce, and a layer of gooey melted cheese, it’s the perfect low-carb alternative to traditional pasta bakes.

Whether you’re following a keto or gluten-free diet — or simply looking for a nutritious way to enjoy comfort food — this casserole is family-friendly, meal-prep approved, and totally delicious.

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Why You’ll Love This Spaghetti Squash Casserole

🍝 Low-carb alternative to traditional pasta bakes
🧀 Cheesy and satisfying — comfort food without the guilt
💪 Packed with protein and fiber
🌿 Gluten-free & keto-friendly
🥘 Perfect for meal prep, potlucks, or weeknight dinners

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What Is Spaghetti Squash?

Spaghetti squash is a winter squash that, when roasted, naturally shreds into long, pasta-like strands. It’s mildly sweet, slightly nutty, and incredibly versatile. It’s popular in low-carb recipes as a healthier alternative to pasta — and when baked into a casserole, it soaks up all the sauce and cheese like a champ.

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Ingredients

This recipe makes about 6 hearty servings.

For the Squash:

• 1 large spaghetti squash (about 3–4 lbs)
• 1 tbsp olive oil
• Salt and pepper, to taste

For the Filling:

• 1 lb ground beef or ground turkey
• 1 small onion, diced
• 2–3 cloves garlic, minced
• 1 ½ cups marinara sauce (low-sugar if keto)
• 1 tsp Italian seasoning
• ½ tsp red pepper flakes (optional)
• Salt and pepper, to taste

For the Casserole:

• 1 large egg (helps bind the casserole)
• 1 ½ cups shredded mozzarella cheese
• ½ cup grated Parmesan cheese
• Optional: ½ cup ricotta or cottage cheese for extra creaminess
• Fresh parsley or basil, for garnish

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How to Make Spaghetti Squash Casserole

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Step 1: Roast the Spaghetti Squash

1. Preheat oven to 400°F (200°C)
2. Cut spaghetti squash in half lengthwise and scoop out seeds
3. Drizzle with olive oil, season with salt and pepper
4. Place cut-side down on a baking sheet and roast for 35–40 minutes, or until fork-tender
5. Let cool slightly, then scrape strands into a bowl using a fork

Shortcut: Microwave squash (cut in half) for 10–12 minutes for quicker prep.

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Step 2: Make the Meat Sauce

1. In a large skillet, cook ground meat over medium heat until browned
2. Drain excess fat, then add diced onions and cook 3–4 minutes until soft
3. Stir in garlic, Italian seasoning, red pepper flakes, and marinara sauce
4. Simmer for 5–7 minutes until flavors meld
5. Taste and adjust seasoning with salt and pepper

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Step 3: Assemble the Casserole

1. In a large mixing bowl, combine the roasted spaghetti squash, meat sauce, 1 cup of mozzarella, Parmesan, and the egg (plus ricotta if using)
2. Mix until well combined
3. Transfer to a greased 9×13-inch baking dish
4. Top with remaining mozzarella cheese

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Step 4: Bake and Serve

1. Bake uncovered at 375°F (190°C) for 25–30 minutes, until bubbling and golden on top
2. Let rest for 5–10 minutes before slicing
3. Garnish with chopped parsley or basil and serve warm

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Tips for Success

✔️ Roast the squash well — undercooked strands will be watery
✔️ Drain excess moisture from the squash if needed
✔️ Use a flavorful sauce — homemade or jarred with low sugar
✔️ Mix in veggies like spinach or mushrooms for extra nutrition
✔️ Add more cheese on top for a golden, bubbly crust

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Variations

🌿 Vegetarian – Use lentils, chopped mushrooms, or plant-based crumbles instead of meat
🔥 Spicy – Add Italian sausage and extra red pepper flakes
🧀 Extra Creamy – Stir in 4 oz cream cheese or ½ cup sour cream
🥦 Veggie-loaded – Mix in sautéed zucchini, spinach, or bell peppers
🍗 Chicken version – Use shredded rotisserie chicken instead of ground meat

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Make Ahead & Storage

🕒 Make Ahead:

• Roast the squash and cook the filling up to 2 days ahead
• Assemble and refrigerate until ready to bake

🥶 Freezing:

• Let cool completely, then freeze in an airtight container for up to 2 months
• Thaw overnight in the fridge before reheating

♨️ Reheating:

• Bake at 350°F (175°C) until heated through
• Microwave individual portions for 2–3 minutes

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What to Serve with Spaghetti Squash Casserole

• 🥗 Side salad with balsamic vinaigrette
• 🧄 Garlic bread or keto cloud bread
• 🥦 Steamed broccoli or roasted green beans
• 🍷 A glass of red wine or sparkling water with lemon

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Nutrition Info (Per Serving – Approximate)

• Calories: 320
• Protein: 24g
• Carbs: 10g
• Fat: 20g
• Fiber: 3g
• Net Carbs (Keto version): ~7g

Values may vary based on ingredients and substitutions.

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FAQs

Can I make this casserole dairy-free?

Yes — skip the cheese or use dairy-free alternatives like plant-based mozzarella and cashew-based Parmesan.

Can I use frozen spaghetti squash?

Yes — thaw and drain well to avoid excess moisture.

Is this keto?

Yes — as long as you use a sugar-free marinara and skip high-carb ingredients like breadcrumbs or sugary sauces.

Can I double the recipe?

Absolutely! Use a larger casserole dish or two smaller ones, and adjust baking time slightly.

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Why This Recipe Works

✅ Low in carbs but high in flavor and satisfaction
✅ Great texture — tender squash strands + melty cheese + hearty meat
✅ Super customizable for any diet or preference
✅ Excellent for meal prep, leftovers, or freezing
✅ It’s comfort food that fuels you, not slows you down

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Final Thoughts: A Wholesome Twist on Comfort Food

This Spaghetti Squash Casserole is everything you want in a dinner — cheesy, flavorful, satisfying, and surprisingly light. It’s a smart swap for pasta bakes that doesn’t sacrifice taste, and it’s one of those dishes your whole family will ask for again and again.

Whether you’re eating low-carb, gluten-free, or just looking for a better-for-you dinner that tastes indulgent, this casserole delivers — big time.

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