My Go-To Comfort Meal: Roasted Spaghetti Squash with Hearty Beef Ragu
I’ll never forget the first time I successfully cooked a spaghetti squash. Pulling those tender, noodle-like strands out with a fork felt like some kind of kitchen magic! Since then, it’s become my absolute favorite swap for pasta when I’m craving a seriously comforting, saucy meal without feeling overly full afterwards. And let me tell you, pairing it with a rich, slow-simmered beef ragu? Pure bliss.
This Low-Carb Roasted Spaghetti Squash with Beef Ragu has become a staple in my home. It’s hearty, packed with flavor, surprisingly easy to whip up (even on a busy week!), and it satisfies those deep-seated comfort food cravings in a healthier way. If you’re looking for a delicious way to eat more veggies or cut down on carbs, you have to try this!
Incredible Flavor Depth: Roasting the squash brings out its natural sweetness, while letting the beef ragu simmer allows the flavors to meld into something truly rich and savory.
Satisfying & Hearty: This isn’t a light, flimsy meal. The meaty ragu and substantial squash strands make for a truly filling and comforting dinner.
Amazing Pasta Alternative: It genuinely satisfies that “spaghetti and meat sauce” craving, but with a fraction of the carbs and a bonus serving of veggies!
Let’s Talk Ingredients
Here’s what you’ll need to gather for this cozy meal:
1 large (approx. 4.5-5 lbs) or 2 small/medium Spaghetti Squash: Choose squash that feel heavy for their size.
1 Tbsp Olive oil (for roasting squash): Helps the squash get tender and slightly caramelized.
Salt and freshly ground black pepper: For seasoning both the squash and the sauce.
For the Beef Ragu:
1 Tbsp Olive oil (for sauce): For sautéing the veggies and browning the beef.
1.5 lbs Lean ground beef (93% lean or higher): Using lean beef means less grease to drain off.
1 large Yellow onion, chopped: The essential flavor base for any good sauce.
4-5 Garlic cloves, minced: Don’t be shy with the garlic!
1 can (28 ounces) Tomato sauce, no salt/sugar added recommended:Read labels carefully to keep sugars low!
1 can (14.5 ounces) Italian-style diced tomatoes, undrained: Adds texture and flavor. Again, check for no added sugar if possible.
9 oz Tomato paste: Provides concentrated tomato flavor and helps thicken the ragu.
1.5 tsp Italian seasoning: A convenient blend of classic herbs.
1/2 to 3/4 tsp Crushed red pepper flakes: Adjust amount based on your heat preference.
1 Tbsp Balsamic vinegar: Adds a touch of acidity and depth right at the end.
Optional Toppings:
Fresh basil leaves, thinly sliced or torn: Adds a wonderful fresh contrast.
Grated Parmesan cheese: Because cheese makes everything better, right?
Step-by-Step to Ragu Heaven
Roast that Squash! First things first, get your oven preheating to 400°F (200°C). Carefully slice your spaghetti squash in half lengthwise (it can be tough, use a sharp knife!). Scoop out all the seeds and stringy bits. Brush the cut sides with 1 Tbsp olive oil and give them a little sprinkle of salt and pepper. Place them cut-side down on a baking sheet lined with parchment paper. Let them roast for 35-45 minutes – you’ll know they’re ready when the flesh is tender if you poke it with a fork.
Start the Ragu: While the squash is doing its magic in the oven, heat the other 1 Tbsp olive oil in a big pot or Dutch oven over medium-high heat. Toss in the chopped onion and let it cook until it gets soft and translucent, about 5-7 minutes. Add the minced garlic and stir it around for about a minute until it smells amazing.
Brown the Beef: Add the ground beef to the pot. Cook it, breaking it up with a spoon, until it’s nicely browned all over (about 8-10 minutes). Make sure to drain off any excess fat that has rendered out.
Simmer Time: Now for the sauce components! Stir in the tomato sauce, the undrained diced tomatoes, tomato paste, Italian seasoning, and the crushed red pepper flakes. Give it all a good stir and bring it up to a gentle boil. Then, turn the heat down to low, pop a lid on the pot (slightly askew is fine), and let it simmer for 20-25 minutes. This simmering step is key for letting all those delicious flavors meld together. Give it an occasional stir.
Finish the Ragu: Once simmer time is up, stir in that tablespoon of balsamic vinegar – it really brightens things up! Give it a taste and add a bit more salt and pepper if you think it needs it. Keep the ragu warm over low heat.
Shred the Squash: Carefully take the roasted squash out of the oven. Let it cool down just enough so you can handle it (about 5-10 minutes). Then, take a fork and scrape the inside flesh – it will magically shred into spaghetti-like strands!
Serve it Up! Divide those lovely squash strands among six bowls. Ladle a generous amount of the hot beef ragu right over the top. If you’re using them, sprinkle on some fresh basil and a dusting of Parmesan cheese. Dinner is served!
My Top Tips & Tricks
Squash Roasting: Roasting cut-side down helps steam the squash, making it tender. If you prefer more caramelization, you can roast it cut-side up, but it might take a bit longer.
Sauce Boosters: Feel free to add other veggies to the ragu along with the onion, like chopped mushrooms, bell peppers, or even carrots for a touch of sweetness.
Meat Swaps: Ground turkey, chicken, or even Italian sausage (check labels for sugar!) can be substituted for the ground beef.
Make Ahead: The beef ragu is fantastic made ahead! It tastes even better the next day. Just reheat gently on the stove. You can also roast the spaghetti squash ahead of time and reheat the strands before serving.
Storage: Leftovers? Store the squash strands and ragu separately in airtight containers in the fridge for up to 3-4 days.
Serving & Pairing Perfection
This dish is incredibly satisfying all on its own! The hearty ragu and squash provide everything you need for a complete meal. A simple green salad on the side is always a nice touch if you want some extra freshness.
It’s perfect for a comforting weeknight dinner, Sunday supper, or even for meal prepping hearty lunches throughout the week.
A Note for Visitors Managing Diabetes
This Roasted Spaghetti Squash with Beef Ragu can be a delicious and satisfying part of a diabetes-friendly eating plan, offering a much lower carbohydrate load than traditional pasta dishes. Consider these points:
Check Tomato Labels: It’s vital to choose tomato sauce, diced tomatoes, and tomato paste with no added sugar and preferably lower sodium content. Sugar content can vary widely between brands.
Portion Awareness: While veggie-based, this is a hearty meal. Be mindful of the serving size (1/6th of the recipe) and the corresponding carbohydrate count (~32g net carbs) to fit it into your personal meal plan.
Balance with Fiber: Pairing this dish with extra non-starchy vegetables, like a side salad or steamed green beans, can add more fiber and help manage blood sugar response.
Individual Response: Remember that everyone’s body reacts differently. Monitoring your blood sugar after trying this meal can help you understand its impact on you.
Enjoy this flavorful and comforting meal while managing your health goals!
Low-Carb Roasted Spaghetti Squash with Beef Ragu
Swap out pasta for tender, roasted spaghetti squash strands topped with a rich, savory beef and tomato ragu. This hearty and flavorful dish is a fantastic way to enjoy a comforting meal while keeping carbs in check.
Roast the Spaghetti Squash: Preheat oven to 400°F (200°C). Cut the squash in half lengthwise and remove seeds. Brush cut surfaces with 1 Tbsp olive oil; season with salt and pepper. Place cut-side down on a parchment-lined baking sheet. Roast for 35-45 minutes, or until tender.
Prepare the Beef Ragu Base: While squash roasts, heat 1 Tbsp olive oil in a large pot or Dutch oven over medium-high heat. Add onion; cook until softened (5-7 min). Add garlic; cook 1 min more. Add ground beef; cook, breaking it apart, until browned (8-10 min). Drain excess fat.
Simmer the Ragu: Stir in tomato sauce, diced tomatoes, tomato paste, Italian seasoning, and crushed red pepper flakes. Bring to a boil, reduce heat to low, cover, and simmer for 20-25 minutes, stirring occasionally.
Finish the Ragu: Stir in balsamic vinegar. Taste and adjust seasoning with salt and pepper if necessary. Keep warm.
Prepare Squash Strands: Once squash is roasted and slightly cooled, use a fork to scrape the flesh into spaghetti-like strands.
Serve: Divide squash strands among six bowls. Top generously with the beef ragu. Garnish with optional fresh basil and Parmesan cheese before serving.
Notes
Yield: 6 ServingsNutrition Information (Per Serving - Approximate):
Calories: 430 kcal
Protein: 32 g
Fat: 17 g
Total Carbohydrates: 41 g
Fiber: 9 g
Sugars: 19 g
Net Carbohydrates: 32 g
(Disclaimer: Nutritional information is an estimate based on standard databases using 93% lean ground beef and assuming no-sugar/salt-added tomato products. Actual values may vary depending on specific brands used, squash size and yield, and optional toppings. Always check product labels for the most accurate information.)
You’ve Got to Try This!
If you’re looking for a delicious way to enjoy classic comfort food flavors while packing in more veggies and cutting carbs, this Low-Carb Roasted Spaghetti Squash with Beef Ragu is a must-try. It’s warm, hearty, flavorful, and guaranteed to satisfy.
Give it a go and let me know how you like it! Tag me if you share pictures online – I love seeing your creations!
