Spaghetti Squash Bolognese

If you’re craving a hearty, comforting meal without the heaviness of traditional pasta, this Spaghetti Squash Bolognese is the perfect choice! The spaghetti squash is roasted until just tender, providing the perfect base for a rich, flavorful meat sauce. Made with ground beef (or a beef-pork mix), bacon, and a delicious low-FODMAP marinara, this dish is packed with protein and nutrients while staying completely paleo, Whole30, and gut-friendly. Not only is this recipe easy to make, but it’s also perfect for meal prep! Roast the squash ahead of time and store it in the fridge so you can whip up a delicious, homemade meal in just minutes. Whether you’re following a gluten-free, dairy-free, or Whole30 diet, or just looking for a delicious alternative to pasta, this dish is sure to be a new favorite in your rotation!

Full Recipe:

Ingredients:

• 1 medium spaghetti squash
• 2 tbsp avocado oil (or avocado oil spray)
• Sea salt and black pepper, to taste
• 1 large carrot, finely diced
• 2 large stalks celery, finely diced
• 2 tbsp garlic-infused olive oil
• 4 slices bacon (or turkey bacon)
• 1 lb grass-fed ground beef (or a mix of ½ lb ground pork & ½ lb ground beef)
• ¼ tsp oregano
• 2 cups low-FODMAP marinara sauce
• ⅓ cup full-fat coconut milk (optional)
• Fresh parsley or basil, for garnish

Directions:

1. Roast the Squash: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Brush the inside with avocado oil and season with salt and pepper.
2. Place the squash halves face down on the baking sheet and roast for 20-25 minutes or until just tender. Once done, let it rest while you prepare the sauce.
3. Prepare the Sauce: In a large skillet over medium-high heat, heat the garlic-infused oil. Add the diced carrot and celery, cooking for about 3 minutes until softened.
4. Add the bacon to the skillet and cook until crispy, about 3-4 minutes. If excess fat is rendered, drain some (optional).
5. Crumble the ground meat into the pan, season with salt, pepper, and oregano, and cook until browned, about 5 minutes.
6. Pour in the marinara sauce and coconut milk (if using). Stir to combine, bring to a simmer, and let it cook for 5-10 minutes to allow flavors to meld.
7. Assemble the Dish: Use a fork to scrape the spaghetti-like strands from the squash. Plate the squash and top it generously with the bolognese sauce. Garnish with fresh basil or parsley. Serve and enjoy!

Nutrition Info:

• Prep Time: 10 minutes
• Cooking Time: 25 minutes
• Total Time: 35 minutes
• Calories: 365 kcal
• Servings: 4
  Why Choose Spaghetti Squash Instead of Pasta?

  Spaghetti squash is often used as a low-carb and grain-free alternative to traditional pasta, but what makes it truly special is its light yet satisfying texture. When roasted correctly, spaghetti squash yields tender, slightly firm strands that mimic the bite of al dente pasta without becoming mushy or waterlogged.

  But the benefits go beyond texture. Spaghetti squash is incredibly nutritious, packed with:

  • Fiber – Helps with digestion and keeps you full longer.
  • Vitamin A & C – Supports immune health and skin health.
  • Potassium – Essential for muscle function and hydration.
  • Low Calories & Carbs – A great option for those following low-carb, keto, paleo, or Whole30 diets.

  By using spaghetti squash instead of traditional pasta, this dish cuts back on refined carbohydrates while still delivering the satisfaction of a cozy, hearty meal. Plus, it’s naturally gluten-free and gut-friendly, making it a great choice for those with dietary restrictions.

  The Secret to a Flavorful Bolognese Without Garlic & Onion

  A traditional bolognese sauce is built on the aromatic base of garlic and onion, but for those following a Low FODMAP diet or looking for a gut-friendly alternative, this recipe takes a different approach. Instead of using garlic and onion, the sauce gains depth of flavor from:

  • Garlic-infused olive oil – Captures the essence of garlic without the digestive distress.
  • Carrots & Celery – Adds natural sweetness and richness to the sauce.
  • Bacon – Provides an extra layer of smoky, savory flavor.
  • Oregano & Fresh Herbs – Enhances the overall taste with bright, earthy notes.

  Even without traditional aromatics, this bolognese maintains all the richness and complexity that makes the dish a timeless favorite. If you don’t have dietary restrictions, you can easily add sautéed garlic and onions to deepen the flavor even further.

  Customizing Your Spaghetti Squash Bolognese

  One of the best things about this recipe is how versatile and customizable it is. Here are a few ways to make it your own:

  Protein Choices

  While the recipe calls for ground beef, you can also try:

  • A mix of pork and beef for extra richness.
  • Ground turkey or chicken for a leaner option.
  • A plant-based ground meat substitute for a vegetarian twist.

  Sauce Variations

  For those looking to adjust the sauce to their taste, here are a few ideas:

  • Extra vegetables – Adding mushrooms, bell peppers, or spinach can increase the nutrient profile.
  • Dairy-free creaminess – Coconut milk or cashew cream adds a subtle richness.
  • Spiciness – A pinch of red pepper flakes can bring a mild heat to the dish.

  Toppings & Garnishes

  The final touches can make all the difference. Try topping your Spaghetti Squash Bolognese with:

  • Fresh basil or parsley for a pop of freshness.
  • A sprinkle of nutritional yeast for a cheesy, dairy-free flavor.
  • A drizzle of extra virgin olive oil for added richness.

  With so many options to personalize this dish, you can enjoy a slightly different version every time you make it.

  Why This Dish is Perfect for Meal Prep

  For those with busy schedules, having healthy, ready-to-eat meals on hand can make all the difference. Luckily, Spaghetti Squash Bolognese is perfect for meal prepping.

  How to Store & Reheat

  • In the Refrigerator: Store the sauce and spaghetti squash separately in airtight containers for up to 4 days.
  • In the Freezer: The bolognese sauce can be frozen for up to 3 months. Simply defrost overnight in the fridge before reheating.
  • Reheating Tips: Warm the sauce in a pan over low heat while lightly sautéing the spaghetti squash strands to bring them back to life.

  Having this dish prepped ahead means you can enjoy a delicious, home-cooked meal even on the busiest of weeknights without compromising on taste or nutrition.

  The Perfect Dish for Any Occasion

  Whether you’re cooking for a cozy family dinner, meal prepping for the week, or hosting friends who follow dietary restrictions, this Spaghetti Squash Bolognese is always a crowd-pleaser.

  It’s:
  ✅ Comforting yet light – Packed with rich, hearty flavors but easy on digestion.
  ✅ Paleo, Whole30 & gluten-free – Ideal for those with dietary restrictions.
  ✅ Simple & easy to make – Perfect for both beginner and experienced cooks.
  ✅ A balanced, nutritious meal – High in protein and fiber, low in processed carbs.

  From its velvety, rich meat sauce to the tender strands of roasted spaghetti squash, this dish proves that healthy eating doesn’t mean sacrificing flavor.

  Conclusion:

  Spaghetti Squash Bolognese is the ultimate feel-good meal that brings all the flavors of a traditional pasta dish without the heaviness. Whether you’re looking for a lighter alternative to spaghetti, following a paleo or Whole30 diet, or simply want a new and exciting way to enjoy squash, this recipe is a must-try.

  By making small swaps like spaghetti squash instead of pasta and gut-friendly ingredients in the sauce this dish offers a wholesome, nourishing meal that everyone can enjoy. Plus, with its easy prep, meal prep potential, and endless customizations, it’s a recipe you’ll find yourself making again and again.