This baked spaghetti squash with meat sauce has been a family favorite for years, a dish I turn to when I want something cozy, satisfying, and a little lighter than traditional pasta. I discovered this combination during an autumn pantry-clear moment when I wanted the flavors of spaghetti and meat sauce without the heavy carb load. The roasted squash provides delicate strands that hold sauce beautifully and create the same feel as noodles but with a sweet vegetal note that balances the savory beef and bright tomato sauce. The first time I served it, my partner asked if it had been made in a restaurant, which convinced me to keep this on our regular dinner rotation.

What makes this version special is the layering of textures and the straightforward technique. Roasting the squash until tender concentrates its natural sweetness while creating strands that mimic pasta. The quick beef and tomato sauce cooks in one skillet, then is spooned over cheesy squash filling in the shells, baked briefly so the cheese melts and browns. There is comfort in the bubbling cheese and joy in watching forkfuls of squash strands coated in sauce. This is a weekend-worthy dish that is also approachable on a weeknight when you plan the roast ahead.

Ingredients

• 2 medium spaghetti squash Use squash that feel heavy for their size and have firm skins. Size affects cooking time so choose medium fruits around 3 to 4 pounds total. I like Yellow Sun or small Delicata varieties when available.
• 1 cup shredded mozzarella cheese plus extra for topping Whole milk mozzarella melts and browns nicely. Pre shredded is convenient but freshly shredded from a block avoids anti caking agents and melts better.
• 1/2 cup grated Parmesan cheese Use real Parmigiano Reggiano when you can for depth of umami. Pre grated green can work in a pinch.
• Salt and freshly ground black pepper Season the squash and the filling to taste. I use about 1 teaspoon kosher salt total across the dish but adjust for your sauce.
• 1 pound lean ground beef 90 percent lean gives a good balance of flavor and less grease. You can substitute ground turkey or Italian sausage for a different profile.
• 1 small onion, diced Yellow onion provides sweetness after cooking. Dice small so it softens quickly in the skillet.
• 2 teaspoons minced garlic Fresh garlic is best. If using jarred minced garlic, use about 1 teaspoon as it is more concentrated.
• 24 ounces spaghetti sauce Choose a jarred marinara or tomato basil sauce. For lower carbs, pick a low sugar option or an artisanal no sugar added brand. San Marzano style tomato sauces work well for a bright tomato flavor.

Instructions

Prepare and roast the squash Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper or lightly oil it. Cut each squash in half lengthwise. Use a sturdy spoon to scoop out the seeds and fibrous center. Place the squash halves cut side down on the baking sheet. Roast for 45 to 50 minutes until the flesh is tender and pierces easily with a fork. Visual cue: the skin will brown slightly and the flesh will yield without resistance. Scrape strands and reserve shells Let the roasted squash cool just enough to handle. Use a fork to scrape the flesh in long strokes to form the spaghetti like strands and transfer them to a large mixing bowl. Keep the empty shells on the sheet for filling later. Scraping too vigorously can mash the strands so be gentle and use long pulls for the best texture. Cook the meat sauce Heat a skillet over medium high heat and add the ground beef, diced onion, and minced garlic. Cook until the beef is browned and the onion is soft, about 6 to 8 minutes. Drain excess grease if needed. Stir in the 24 ounce jar of spaghetti sauce and allow it to simmer on low for 3 to 5 minutes to marry the flavors. Taste and add salt and pepper as needed. If the sauce tastes flat, a pinch of sugar or a splash of Worcestershire sauce can lift it. Mix the cheesy squash filling To the bowl with the scraped squash strands add 1 cup shredded mozzarella, 1/2 cup Parmesan, and a pinch of salt and pepper. Fold gently to combine so the strands stay intact. The cheeses should bind the strands and create a creamy interior once baked. If the squash seems watery, let it sit in a colander for a few minutes and drain excess moisture before mixing. Assemble the boats Divide the cheesy squash mixture evenly among the empty squash shells. Spoon the meat sauce on top of each squash boat and finish with extra shredded mozzarella. I like to be generous with cheese for a bubbly topping. Arrange the boats on the baking sheet and prepare to finish in the oven. Bake until melted and golden Return the assembled squash boats to the oven at 375 degrees Fahrenheit and bake for about 10 minutes, or until the cheese is melted and just beginning to brown. For a golden crust, switch the oven to broil for 1 to 2 minutes while watching carefully. Remove and let cool for a few minutes before serving.

Storage Tips

Store leftovers in airtight containers in the refrigerator for up to three days. For best texture, reheat in a 350 degree Fahrenheit oven for 10 to 15 minutes until hot and the cheese is bubbly. Microwaving is fine for quick meals but can make the squash a little softer. If freezing, assemble the boats through the sauce step but skip the final bake. Wrap tightly in foil and freeze for up to three months. Thaw overnight in the fridge and bake at 375 degrees Fahrenheit until heated through and cheese is melted.

Ingredient Substitutions

For a lighter protein, swap the ground beef for ground turkey or chicken using the same weight. For a vegetarian option use seasoned lentils or plant based ground crumbles at a 1 to 1 ratio. If you want more herbaceous notes add a handful of chopped fresh basil or a teaspoon of dried oregano to the sauce. To make dairy free, use dairy free mozzarella and nutritional yeast for a savory edge. Keep in mind texture and moisture change slightly with each swap so adjust salt and cooking times accordingly.

Serving Suggestions

Serve each boat with a crisp green salad dressed in lemon vinaigrette to cut through the richness. For a cozy dinner present one boat per person or halve boats for a family style meal served with roasted broccoli or garlic green beans. Garnish with fresh basil leaves and a light dusting of extra Parmesan for a restaurant feel. A squeeze of fresh lemon before serving lifts the flavors and brightens the tomato sauce.

Cultural Background

The idea of stuffing vegetables with meat and cheese echoes many Mediterranean traditions where produce is used as both ingredient and vessel. Spaghetti squash emerged as a popular pasta substitute in modern low carb cooking. Combining it with classic meat sauce borrows familiar Italian American flavors while showcasing seasonal produce. This recipe is a simple adaptation that keeps the comforting profile of baked pasta dishes but uses the squash shell as both container and component.

Seasonal Adaptations

In winter add roasted mushrooms or kale to the meat sauce for earthier flavor. In summer use fresh chopped tomatoes and basil in place of jarred sauce for brightness. For a holiday variation add a pinch of nutmeg to the cheese mixture and top with toasted pine nuts. Small changes like adding roasted bell peppers or swapping smoked mozzarella can quickly tailor this dish to the season.

Meal Prep Tips

Roast the squash a day ahead and store the strands in a covered container. Prepare the meat sauce and cool it before refrigeration. When ready to serve, mix the cheese into the squash, assemble the boats, top with sauce and finish in the oven for 10 minutes. This approach cuts the final dinner time to under 20 minutes. Use shallow airtight containers for efficient stacking in the fridge and label with the date to ensure freshness.

End on a simple note: this classic baked spaghetti squash with meat sauce is a reliable, heartwarming dish that balances comfort with a lighter footprint. Make it your own with small swaps and enjoy the way it brings people together around the table.