Description
This Baked Spaghetti Squash Casserole is a flavorful, low-carb alternative to traditional spaghetti casseroles, perfect for those following Paleo, Whole30, or Keto diets. Tender roasted spaghetti squash is mixed with a savory grass-fed ground beef tomato sauce and baked to perfection, creating a wholesome and satisfying weeknight meal that the whole family will enjoy.
Ingredients
For the Squash:
- 1 medium-large spaghetti squash
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
For the Meat Sauce:
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 1 tablespoon garlic, minced
- 1 pound grass-fed ground beef
- 2 tablespoons Italian seasoning
- 1 tablespoon basil
- 2 teaspoons garlic powder
- 1 teaspoon sea salt
- 3 tablespoons tomato paste
- 1 15-ounce can tomato sauce
- 2 14.5-ounce cans diced tomatoes
- 2 eggs, beaten
Instructions
- Preheat and Microwave Squash: Preheat oven to 400°F. Poke holes in the whole spaghetti squash with a fork and microwave on high for 3-4 minutes to soften. Use oven mitts to remove the hot squash.
- Prepare Squash: Trim the ends of the spaghetti squash and slice it evenly in half. Scoop out the seeds and stringy bits from the center. Drizzle or spray the inside with olive oil and sprinkle with sea salt. Place the squash halves cut side down on a baking sheet.
- Bake Squash: Bake the squash at 400°F for 30-35 minutes until tender when pierced with a fork. Smaller squash may require less time.
- Cook Meat Sauce: While the squash bakes, heat olive oil in a skillet over medium heat. Sauté the minced garlic and chopped onion for 2-3 minutes until the onion softens. Add ground beef, breaking it up, and cook until no longer pink.
- Season Sauce: Stir in Italian seasoning, basil, garlic powder, sea salt, tomato paste, tomato sauce, and diced tomatoes. Simmer the mixture for 5 minutes to combine flavors.
- Scrape Squash: When the squash is done, flip the halves cut side up and use a fork to scrape the spaghetti-like strands into a large bowl.
- Combine and Add Eggs: Add the meat sauce to the bowl with the squash and mix thoroughly until the squash is fully coated. Stir in the beaten eggs to bind the mixture.
- Bake Casserole: Grease a 9×13-inch baking dish. Pour the squash and meat mixture into the dish, spreading evenly. Bake at 400°F for 25 minutes until set and heated through.
- Serve: Remove from oven and serve immediately while warm.
Notes
- This dish is compliant with Paleo, Whole30, and Keto dietary plans.
- Microwaving the squash before baking helps soften it and reduce overall baking time.
- Using grass-fed ground beef enhances the flavor and nutritive profile.
- You can substitute fresh herbs for dried if preferred; adjust quantities accordingly.
- Ensure eggs are well incorporated to help the casserole set properly.
- Leftovers can be refrigerated for up to 3 days and reheated gently.
- Prep Time: 15 minutes
- Cook Time: 60 minutes
- Category: Casserole
- Method: Baking
- Cuisine: Italian-American
