Delicious and Healthy: Baked Spaghetti Squash with Beef and Veggies Recipe

Italian Chef Team

3 weeks ago

Delicious and Healthy: Baked Spaghetti Squash with Beef and Veggies Recipe

Spaghetti squash is a nutritional powerhouse, and when combined with savory beef and a medley of colorful vegetables, it transforms into a satisfying and healthy meal. This baked spaghetti squash recipe is not only easy to make but also offers a gluten-free and low-carb alternative to traditional pasta dishes. Perfect for a weeknight dinner or a cozy weekend meal, this recipe is sure to become a family favorite. Let’s dive into the details!

Why You’ll Love This Recipe

* **Healthy and Nutritious:** Spaghetti squash is packed with vitamins, minerals, and fiber, making it a great alternative to pasta. Adding lean ground beef provides protein, and a variety of vegetables contributes essential nutrients.
* **Easy to Make:** This recipe requires minimal prep time and is mostly hands-off while the squash bakes.
* **Customizable:** You can easily adapt the recipe to your liking by swapping out vegetables, adding different spices, or using ground turkey or chicken instead of beef.
* **Gluten-Free and Low-Carb:** A fantastic option for those with dietary restrictions or those simply looking to reduce their carbohydrate intake.
* **Delicious Flavor:** The combination of savory beef, tender vegetables, and slightly sweet spaghetti squash creates a delightful and satisfying flavor profile.

Ingredients You’ll Need

* 1 medium spaghetti squash (about 2-3 pounds)
* 1 pound lean ground beef
* 1 tablespoon olive oil
* 1 medium onion, chopped
* 2 cloves garlic, minced
* 1 bell pepper (any color), chopped
* 1 cup sliced mushrooms
* 1 cup chopped zucchini
* 1 (14.5 ounce) can diced tomatoes, undrained
* 1 (6 ounce) can tomato paste
* 1 teaspoon dried oregano
* 1 teaspoon dried basil
* 1/2 teaspoon garlic powder
* 1/4 teaspoon red pepper flakes (optional)
* Salt and pepper to taste
* 1/2 cup shredded mozzarella cheese (optional, for topping)
* Fresh parsley, chopped (for garnish)

Equipment You’ll Need

* Large knife
* Cutting board
* Large skillet or Dutch oven
* Baking sheet
* Spoon or fork for shredding squash
* Mixing bowl

Step-by-Step Instructions

This recipe is broken down into easy-to-follow steps to ensure success. From prepping the squash to baking it with the beef and veggie mixture, you’ll be guided through the entire process.

Step 1: Prepare the Spaghetti Squash

1. **Preheat the Oven:** Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. **Cut the Squash:** Carefully cut the spaghetti squash in half lengthwise. This can be a bit challenging, so use a sharp knife and a stable cutting board. You can also microwave the squash for a few minutes to soften it slightly before cutting.
3. **Remove Seeds:** Scoop out the seeds and stringy fibers from the center of each squash half using a spoon.
4. **Season the Squash:** Drizzle the cut sides of the squash with olive oil, and season with salt and pepper.
5. **Bake the Squash:** Place the squash halves cut-side down on the prepared baking sheet. Bake for 40-50 minutes, or until the flesh is easily pierced with a fork. The cooking time may vary depending on the size of your squash.

Step 2: Prepare the Beef and Vegetable Mixture

1. **Brown the Beef:** While the squash is baking, heat the remaining olive oil in a large skillet or Dutch oven over medium-high heat. Add the ground beef and cook, breaking it up with a spoon, until browned.
2. **Drain Excess Fat:** Drain any excess fat from the skillet.
3. **Sauté the Vegetables:** Add the chopped onion and minced garlic to the skillet with the browned beef. Cook until the onion is softened and translucent, about 3-5 minutes.
4. **Add Remaining Vegetables:** Add the chopped bell pepper, sliced mushrooms, and chopped zucchini to the skillet. Cook until the vegetables are tender, about 5-7 minutes.
5. **Add Tomatoes and Seasonings:** Stir in the diced tomatoes, tomato paste, dried oregano, dried basil, garlic powder, and red pepper flakes (if using). Season with salt and pepper to taste.
6. **Simmer the Sauce:** Bring the mixture to a simmer, then reduce the heat and let it simmer for 10-15 minutes, stirring occasionally, to allow the flavors to meld together.

Step 3: Assemble and Bake

1. **Shred the Squash:** Once the spaghetti squash is cooked and slightly cooled, use a fork to shred the flesh into spaghetti-like strands. Remove the squash strands from the skin and place them in a large mixing bowl. Be careful as the squash will be hot.
2. **Combine Squash and Beef Mixture:** Add the beef and vegetable mixture to the bowl with the shredded spaghetti squash. Toss gently to combine, ensuring that the squash is evenly coated with the sauce.
3. **Fill the Squash Shells (Optional):** If desired, you can fill the empty spaghetti squash shells with the mixture. This makes for a beautiful presentation when serving.
4. **Bake (Optional):** If you filled the squash shells, place them back on the baking sheet and bake for an additional 10-15 minutes to heat through. If you didn’t fill the shells, you can skip this step.
5. **Top with Cheese (Optional):** Sprinkle the top of the mixture with shredded mozzarella cheese, if desired. Bake for a few more minutes until the cheese is melted and bubbly.

Step 4: Serve and Enjoy

1. **Garnish:** Garnish with fresh chopped parsley before serving.
2. **Serve:** Serve the baked spaghetti squash with beef and veggies immediately. It can be enjoyed as a main course or as a side dish.

Tips and Tricks for the Best Baked Spaghetti Squash

* **Choosing the Right Squash:** Look for a spaghetti squash that is firm, heavy for its size, and free of blemishes. The stem should be intact.
* **Cutting the Squash Safely:** If you find it difficult to cut the spaghetti squash, try microwaving it for 2-3 minutes to soften the skin slightly. Be careful when handling it after microwaving, as it will be hot.
* **Roasting Seeds:** Don’t discard the seeds! Rinse them, toss them with olive oil and salt, and roast them in the oven for a delicious and healthy snack.
* **Preventing Soggy Squash:** Make sure to drain the excess fat from the ground beef to prevent the dish from becoming too greasy. Also, avoid overcooking the squash, as it can become mushy.
* **Adding More Flavor:** Experiment with different herbs and spices to customize the flavor of the dish. Italian seasoning, smoked paprika, or a pinch of cayenne pepper can add a unique twist.
* **Meal Prep Friendly:** This recipe is great for meal prepping. You can bake the spaghetti squash and prepare the beef and vegetable mixture ahead of time, then combine them when you’re ready to eat.

Variations and Substitutions

* **Ground Meat:** Substitute ground beef with ground turkey, ground chicken, or even Italian sausage for a different flavor.
* **Vegetables:** Feel free to add or substitute your favorite vegetables. Spinach, kale, carrots, and celery are all great additions.
* **Cheese:** Use different types of cheese, such as Parmesan, provolone, or cheddar, instead of mozzarella.
* **Sauce:** Experiment with different sauces, such as marinara sauce, pesto, or Alfredo sauce.
* **Spice Level:** Adjust the amount of red pepper flakes to control the spice level of the dish. You can also add a dash of hot sauce for extra heat.
* **Vegan Option:** Replace the ground beef with lentils or crumbled tofu for a vegan-friendly version. Use a vegan cheese alternative or nutritional yeast for a cheesy flavor.

Serving Suggestions

* **Side Dish:** Serve the baked spaghetti squash as a side dish alongside grilled chicken, steak, or fish.
* **Main Course:** Enjoy it as a satisfying and healthy main course.
* **Salad:** Pair it with a fresh green salad for a complete and balanced meal.
* **Garlic Bread:** Serve with a side of garlic bread or crusty bread for dipping into the sauce.

Storage and Reheating Instructions

* **Storage:** Store leftover baked spaghetti squash in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat the spaghetti squash in the microwave or oven. To reheat in the microwave, place a portion in a microwave-safe dish and heat for 2-3 minutes, or until heated through. To reheat in the oven, preheat the oven to 350°F (175°C), place the spaghetti squash in an oven-safe dish, and bake for 10-15 minutes, or until heated through.

Nutritional Information (Approximate)

* Calories: 350-450 per serving (depending on ingredients and portion size)
* Protein: 25-35 grams
* Carbohydrates: 30-40 grams
* Fat: 15-25 grams
* Fiber: 5-7 grams

*Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.*

Conclusion

This baked spaghetti squash with beef and veggies recipe is a delicious, healthy, and versatile dish that is sure to please. It’s easy to make, customizable to your liking, and packed with nutrients. Whether you’re looking for a gluten-free alternative to pasta, a low-carb meal option, or simply a tasty and satisfying dinner, this recipe is a winner. So, gather your ingredients, preheat your oven, and get ready to enjoy a flavorful and wholesome meal!

Recipe Card

**Baked Spaghetti Squash with Beef and Veggies**

**Prep Time:** 20 minutes
**Cook Time:** 50 minutes
**Total Time:** 1 hour 10 minutes
**Servings:** 4-6

**Ingredients:**

**Instructions:**

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Cut the spaghetti squash in half lengthwise. Remove seeds and stringy fibers.
3. Drizzle cut sides of squash with olive oil, and season with salt and pepper.
4. Place squash halves cut-side down on the baking sheet. Bake for 40-50 minutes, or until the flesh is easily pierced with a fork.
5. While the squash is baking, heat the remaining olive oil in a large skillet over medium-high heat. Add the ground beef and cook until browned, breaking it up with a spoon.
6. Drain any excess fat from the skillet.
7. Add the chopped onion and minced garlic to the skillet. Cook until the onion is softened, about 3-5 minutes.
8. Add the chopped bell pepper, sliced mushrooms, and chopped zucchini to the skillet. Cook until the vegetables are tender, about 5-7 minutes.
9. Stir in the diced tomatoes, tomato paste, dried oregano, dried basil, garlic powder, and red pepper flakes (if using). Season with salt and pepper to taste.
10. Bring the mixture to a simmer, then reduce the heat and let it simmer for 10-15 minutes, stirring occasionally.
11. Once the spaghetti squash is cooked and slightly cooled, use a fork to shred the flesh into spaghetti-like strands. Remove the squash strands from the skin and place them in a large mixing bowl.
12. Add the beef and vegetable mixture to the bowl with the shredded spaghetti squash. Toss gently to combine.
13. If desired, fill the empty spaghetti squash shells with the mixture.
14. If you filled the squash shells, place them back on the baking sheet and bake for an additional 10-15 minutes to heat through.
15. Sprinkle the top of the mixture with shredded mozzarella cheese, if desired. Bake for a few more minutes until the cheese is melted and bubbly.
16. Garnish with fresh chopped parsley before serving.
17. Serve immediately and enjoy!

**Notes:**

* Adjust vegetables and seasonings to your preference.
* Ground turkey or chicken can be substituted for ground beef.
* For a vegan option, use lentils or crumbled tofu instead of ground beef and vegan cheese.

Enjoy your delicious and healthy baked spaghetti squash with beef and veggies!

Tags: Recipes