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Spaghetti Squash with Meat Sauce

Easy spaghetti squash with meat sauce is a hearty and filling dinner recipe. No pasta needed, here! Gluten-free and dairy-free. 
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Course: Main Course
Cuisine: American, Italian
Prep Time: 10 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 25 minutes
Servings: 4 servings
Calories: 347kcal
Author: Megan


  • 2 lbs spaghetti squash (see my tutorial on how to roast spaghetti squash)
  • 2 tbsp olive oil (divided)
  • 1 cup yellow or white onion (diced (about 1/2 medium onion))
  • 1 clove garlic (minced)
  • 1/2 lb. italian sausage
  • 2 cups diced tomatoes (from 15 oz can)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp salt
  • 1/2 tsp ground pepper


  • Preheat oven to 400F. Slice squash vertically right down the middle from stem to tail. With a spoon, scoop out the seeds from the middle. Drizzle the insides of the squash with one tablespoon of olive oil and place the squash flesh side down in a 9x13 inch baking pan. Bake at 400F for 30 to 45 minutes, until the flesh is tender. If the squash is still a little hard, put it back in the oven for another 5-10 minutes. With a fork, scrape the inside of the squash, separating the flesh into spaghetti-like strands.
  • In the meantime, while the squash is roasting, prepare the meat sauce. Preheat one tablespoon of olive oil in a skillet over medium high heat. Add the italian sausage and cook until browned,about 5-7 minutes. Then, add in the onions and minced garlic and cook an additional 3-5 minutes, until the onions are translucent and fragrant. Add the diced tomatoes, spices, salt and pepper. Bring to a simmer and cover with a lid, cooking for about 10 minutes, stirring occasionally. Taste and adjust seasoning to your liking.
  • Serve over cooked spaghetti squash.


Calories: 347kcal | Carbohydrates: 20g | Protein: 10g | Fat: 25g | Saturated Fat: 7g | Cholesterol: 43mg | Sodium: 746mg | Potassium: 601mg | Fiber: 4g | Sugar: 9g | Vitamin A: 335IU | Vitamin C: 18.9mg | Calcium: 102mg | Iron: 2.7mg
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