High-Protein Stuffed Spaghetti Squash
High-Protein Stuffed Spaghetti Squash
Low carb • Sugar-free beef and cheese stuffed squash — 60 minutes, two halves
This is high-protein stuffed spaghetti squash, not a pasta bake. Roast two squash halves, fill them with seasoned ground beef, then cover with mozzarella until the cheese browns, like the boats in the photo. Sixty minutes. No wheat pasta, no sugar sauce.
Two servings. One half is one serving. Drain the beef or the boats sit in grease.
Why you’ll love these boats
- 32g protein per half — beef and mozzarella
- 8g net carbs — squash strands, not pasta
- About 60 minutes, one dish
- Gold-blistered cheese, yellow rims, like the photo
- No boxed mix, no sugar
- The strands hold the filling after a short rest
Health notes
- Protein: High. Beef and cheese carry the boat.
- Lower carb than stuffed pasta: Squash instead of noodles. Close to keto-zero at 8g net.
- Two halves: Macros are per half, not both boats.
- Wheat pasta or sweet jarred sauce will jump the carbs. Use no-sugar tomato paste.
Key element — roast the squash first, then drain the beef
Raw squash stays hard and wet. Roast the halves cut-side down until the strands pull. Brown and drain the beef, season it, then pile it back into the boats and melt cheese until gold, like the photo.
Ingredients
Boats (2 halves)
- 1 medium spaghetti squash (about 2 1/2 lb)
- 12 oz ground beef
- 1/2 small onion, diced
- 2 cloves garlic, minced
- 2 Tbsp tomato paste, no sugar
- 1/2 tsp Italian seasoning
- 1/2 tsp paprika
- Salt and black pepper
- 1 1/2 cups shredded mozzarella
- 2 Tbsp grated Parmesan
- 1 tsp olive oil
Swaps
- Turkey: Same 12 oz if you want a leaner boat.
- Italian sausage: Use 12 oz and skip extra seasoning.
- Wheat pasta or sweet jarred sauce: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 400 F (200 C). Halve the squash lengthwise. Scoop seeds. Rub cut sides with oil, salt, and pepper. |
| 2 | Roast. Place cut-side down in a glass dish. Roast 35 to 40 minutes until the strands pull with a fork. |
| 3 | Beef. While it roasts, brown beef and onion. Drain fat. Stir in garlic, tomato paste, Italian seasoning, paprika, salt, and pepper. |
| 4 | Fill. Flip the squash. Loosen strands with a fork, leaving them in the shell. Pack in the beef. |
| 5 | Cheese. Cover with mozzarella and Parmesan. Bake 10 to 12 minutes until the cheese is gold and blistered, like the photo. One half is one serving. |
Pro tips
- Roast cut-side down so the strands steam and pull.
- Drain the beef. Extra fat pools in the boats.
- No-sugar tomato paste only. Sweet sauce adds sugar.
- Do not scrape the squash out of the shell. The boat holds the filling.
- Broil 1 minute at the end if you want extra-brown spots.
Nutrition
| Nutrient | Per half (1 of 2) |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Net carbohydrates | 8g |
| Total carbohydrates | 12g |
| Fiber | 4g |
| Total fat | 22g |
| Sodium | 520mg |
Estimates with spaghetti squash, beef, no-sugar tomato paste, and mozzarella. Wheat pasta or sweet jarred sauce will raise carbs. This is a high-protein, lower-carb boat, close to keto-zero.
Variations
Chicken
Swap the beef for 12 oz cooked chopped chicken.
Spinach
Fold 1 cup chopped spinach into the beef after you drain it.
Spicy
Add 1/2 tsp chili flake with the paprika.
Microwave squash
Pierce and microwave the whole squash 8 to 10 minutes, then halve and finish in the oven with the filling.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | While the cheese is blistered |
| Refrigerator | Up to 3 days | Reheat at 350 F until hot |
| Freezer | Up to 1 month | Wrap each half. Thaw overnight |
FAQ
Test your knowledge
5 quick questions about these boats
1. Protein per half?
2. Net carbs per half?
3. How many servings from one squash?
4. Why roast the squash cut-side down first?
5. Why skip wheat pasta and sweet jarred sauce?
Comments
No comments yet. Be the first!