Keto Spaghetti Squash with Beef Ragu (Rich & Comforting)

Let’s make a satisfying bowl of spaghetti squash with beef ragu. It brings together tender squash strands and a thick, savory tomato meat sauce. I love how this low carb spaghetti squash recipe hits that comfort food craving while keeping my daily macros exactly where I want them.

Why This Recipe Works

• Simple ingredient list – You mostly need ground beef, canned tomatoes, and a few spices you already have in the pantry.
• Built for meal prep – The meat sauce tastes even better the next day after the flavors meld in the fridge.
• Hearty texture – Baking the squash concentrates its flavor and prevents the strands from getting mushy under the sauce.

Macros at a Glance

Since I track everything over here at FoodTrackerGirl, here is what you get per serving. If you are piecing together your week, this fits easily into a moderate low-carb meal plan.

• Calories: 430 kcal
• Protein: 32 g
• Fat: 17 g
• Net Carbs: 32 g

Building the Spaghetti Squash with Beef Ragu

First, you need to roast the squash at 400°F for about 35 to 45 minutes. Cut it in half, brush with olive oil, and place it cut-side down on parchment paper so it steams and browns slightly in the oven.

While that roasts, start the sauce. You want to brown the ground beef completely before draining the excess fat. This builds the foundational flavor for the ragu.

Next, stir in the tomatoes, paste, and spices. Simmer covered for 20 minutes on low heat. Finish by stirring in the balsamic vinegar to balance the acidity, then scrape the baked squash into strands and serve the sauce right on top.

Smart Swaps & Storage

• Need a side? Try pairing this with some Parmesan roasted broccoli for some extra crunch on your plate.
• Don’t worry if your squash is hard to cut raw. Microwave the whole squash for 2-3 minutes to soften the skin before slicing.
• Storage – Keep the sauce and the squash in separate airtight containers in the fridge for up to 4 days.
• Change the base – If you want a faster prep time, you can serve this meaty sauce over fresh zucchini ribbons instead.

Quick FAQs

Can I use a different ground meat?

Yes. Ground turkey or chicken works, but you might need an extra splash of olive oil since they are leaner than beef.

Why is my squash watery?

Overcooking can make the strands hold too much moisture. Check it at the 35-minute mark and remove it from the oven as soon as a fork easily pierces the skin.

Low-Carb Roasted Spaghetti Squash with Beef Ragu

5 Stars 4 Stars 3 Stars 2 Stars 1 Star No reviews

• Prep Time: 15 minutes
• Cook Time: 55 minutes
• Total Time: 1 hour 10 minutes
• Yield: 6 servings

Print Recipe

---

Description

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.

---

Ingredients

• 1 large (approx. 4.5-5 lbs or 2 small/medium Spaghetti Squash)
• 1 Tbsp Olive oil (for roasting squash)
• Salt and freshly ground black pepper

For the Beef Ragu:

• 1 Tbsp Olive oil (for sauce)
• 1.5 lbs Lean ground beef (93% lean or higher)
• 1 large Yellow onion (chopped)
• 4-5 Garlic cloves (minced)
• 1 can (28 ounces Tomato sauce, no salt/sugar added recommended)
• 1 can (14.5 ounces Italian-style diced tomatoes, undrained)
• 9 oz Tomato paste
• 1.5 tsp Italian seasoning
• 1/2 to 3/4 tsp Crushed red pepper flakes
• 1 Tbsp Balsamic vinegar

Optional Toppings:

• Fresh basil leaves (thinly sliced or torn)
• Grated Parmesan cheese

Cook Mode Prevent your screen from going dark

---

Instructions

1. 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.
2. 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.
3. 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.
4. Finish the Ragu: Stir in balsamic vinegar. Taste and adjust seasoning with salt and pepper if necessary. Keep warm.
5. Prepare Squash Strands: Once squash is roasted and slightly cooled, use a fork to scrape the flesh into spaghetti-like strands.
6. Serve: Divide squash strands among six bowls. Top generously with the beef ragu. Garnish with optional fresh basil and Parmesan cheese before serving.

---

Notes

Nutrition Facts (per serving): Calories 430 kcal | Protein 32 g | Total Fat 17 g | Total Carbs 41 g (Fiber: 9 g, Sugars: 19 g, Net Carbs: 32 g)

These values are approximate and may vary based on ingredients and preparation. Based on 93% lean ground beef and assumes no-sugar and no-salt-added tomato products.

---

Nutrition

• Calories: 430

Give this a try and let me know in the comments how your body responded to this macro profile! Just a home cook sharing what works in my kitchen — not a nutritionist. Always check with your doctor before making dietary changes.