High-Protein Stuffed Spaghetti Squash
High-Protein Stuffed Spaghetti Squash
Roasted spaghetti squash boats filled with seasoned ground beef and melted cheese — low-carb, sugar-free, and ready in 60 minutes
These high-protein stuffed spaghetti squash boats are comforting and satisfying. The squash is roasted until the strands pull apart easily, then filled with seasoned ground beef and topped with melted cheese. Every serving delivers 32 g of protein and only 8 g net carbs.
Low-carb, sugar-free, and perfect for a hearty weeknight dinner.
Why you’ll love this dish
- 32g protein per serving — a complete high-protein meal
- Only 8g net carbs and fully sugar-free
- Spaghetti squash replaces pasta for a low-carb base
- Ready in about 60 minutes
- Cheesy, savory, and satisfying
- Great for meal prep or family dinners
Health notes
- High protein: Ground beef and cheese deliver the protein.
- Low carb: Spaghetti squash keeps net carbs much lower than pasta.
- Sugar-free: No added sugar in the filling or seasoning.
- Vegetable-forward: The squash itself adds volume and fiber.
Key element — roast the squash cut-side down
Placing the halves cut-side down helps the flesh steam and become tender so the strands pull apart easily.
Ingredients
Spaghetti squash
- 2 medium spaghetti squash (about 2–2½ lb / 1–1.2 kg each)
- 1–2 Tbsp olive oil
- Salt and pepper
Filling
- 1 lb (450g) ground beef (or ground turkey)
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 tsp Italian seasoning
- ½ tsp salt
- ¼ tsp black pepper
- ½ tsp paprika (optional)
- ½ cup sugar-free marinara or crushed tomatoes (optional, for moisture)
Topping
- 1½ cups shredded mozzarella
- ¼ cup grated Parmesan
- Optional: fresh parsley or basil for garnish
Swaps
- Turkey or chicken: Use ground turkey or chicken for a leaner filling.
- Extra veggies: Add diced mushrooms, spinach, or zucchini to the beef.
- Spicy: Add red pepper flakes or a pinch of cayenne.
- Cheese blend: Mix mozzarella with cheddar or provolone.
Instructions
| 1 | Prep the squash. Preheat oven to 400°F (200°C). Carefully cut each spaghetti squash in half lengthwise and scoop out the seeds. Brush the cut sides with oil and season with salt and pepper. |
| 2 | Roast the squash. Place the halves cut-side down on a baking sheet. Roast 35–45 minutes until the flesh is tender and easily pulls into strands with a fork. |
| 3 | Cook the filling. While the squash roasts, brown the ground beef in a skillet over medium heat. Add onion and garlic and cook until softened. Season with Italian seasoning, salt, pepper, and paprika. Stir in a little marinara if using. |
| 4 | Stuff the squash. Flip the roasted squash halves cut-side up. Use a fork to loosen the strands slightly. Divide the beef filling among the four halves and top generously with mozzarella and Parmesan. |
| 5 | Melt the cheese. Return to the oven for 8–12 minutes until the cheese is melted and bubbly. Broil for the last 1–2 minutes if you want extra browning. Garnish and serve. |
Pro tips
- Microwave the whole squash for 2–3 minutes before cutting to make it easier and safer to slice.
- Don’t over-scrape the strands before stuffing — leave some structure so the boats hold the filling.
- Drain excess fat from the beef for a cleaner flavor.
- These reheat well; cover with foil so the cheese doesn’t dry out.
- A larger squash can be shared as two generous portions.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Net carbohydrates | 8g |
| Total carbohydrates | 12g |
| Fiber | 4g |
| Total fat | 22g |
| Sodium | 540mg |
Estimates based on spaghetti squash, ground beef, and mozzarella. Exact numbers vary with squash size and cheese amount.
Variations
Italian sausage
Swap the ground beef for Italian sausage (casings removed) for extra flavor.
Chicken Alfredo style
Use cooked shredded chicken and a low-carb Alfredo sauce instead of red sauce.
Veggie-loaded
Add sautéed spinach, mushrooms, or diced zucchini to the beef mixture.
Taco-inspired
Season the beef with taco seasoning and top with cheddar and a dollop of sour cream.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered |
| Freezer | Up to 2 months | Freeze after assembling or after baking |
| Reheat | Oven preferred | Cover with foil so the cheese stays moist |
FAQ
Test your knowledge
5 quick questions about this stuffed spaghetti squash
1. Protein per serving?
2. Net carbs per serving?
3. Why roast the squash cut-side down?
4. About how long does this take?
5. Best way to reheat leftovers?
