Last Updated on January 4, 2025 by Arif Chowdhury

When it comes to healthy eating, it’s all about balance and flavor. The Beef and Spaghetti Squash Bowl is a delightful dish that combines the rich taste of ground beef with the unique texture of spaghetti squash, all seasoned with aromatic Italian herbs and complemented by juicy diced tomatoes.

This delicious bowl is not just a treat for your taste buds but also a fantastic option for those looking to shed a few pounds. With a low-carb profile, it’s perfect for anyone following a weight loss journey.

So, let’s dive into this recipe and discover how you can whip up this nutritious meal in no time!

Why Spaghetti Squash?

Spaghetti squash is a wonderful vegetable that has gained popularity among health enthusiasts, and for good reason! It’s low in calories, with only about 42 calories per cup compared to traditional pasta, which can have over 200 calories for the same serving size.

Additionally, spaghetti squash is rich in vitamins A and C, making it a nutrient-dense choice to accompany your meals.

In fact, according to recent statistics, more than 70% of adults in the U.S. are trying to lose weight or maintain their current weight, highlighting the importance of healthy meal options like this one.

Ingredients You’ll Need

Before we get into the nitty-gritty of how to prepare this Beef and Spaghetti Squash Bowl, let’s gather all the ingredients:

For the Beef and Sauce:

• 1 pound ground beef (preferably lean)
• 1 can (14.5 oz) diced tomatoes, with juices
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil

For the Spaghetti Squash:

• 1 medium spaghetti squash
• Salt and pepper, to taste
• Olive oil, for drizzling

Optional Toppings:

• Grated Parmesan cheese
• Fresh basil or parsley for garnish

Cooking Time

This recipe can be prepared in about 45 minutes and serves 4 people. It’s perfect for meal prep as well, allowing you to enjoy healthy lunches throughout the week!

Step-by-Step Cooking Instructions

Step 1: Preparing the Spaghetti Squash (20 minutes)

• Preheat your oven: Start by preheating your oven to 400°F (200°C). This will ensure that your squash cooks evenly.
• Cut the squash: Carefully slice the spaghetti squash in half lengthwise. If it’s tough to cut, you can microwave it for a few minutes to soften it slightly.
• Remove the seeds: Scoop out the seeds and stringy insides using a spoon.
• Season: Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper. Place the halves cut-side down on a baking sheet lined with parchment paper.
• Bake: Roast the squash in the preheated oven for about 30 minutes, or until the flesh is tender and easily shredded with a fork.

Step 2: Cooking the Beef (15 minutes)

• Heat the oil: In a large skillet, heat 1 tablespoon of olive oil over medium heat.
• Sauté the onions: Add the diced onion and cook for about 5 minutes until they become translucent.
• Add garlic: Stir in the minced garlic and cook for an additional 1 minute until fragrant.
• Brown the beef: Add the ground beef to the skillet, breaking it apart with a spatula. Cook until it’s browned and no longer pink, about 5-7 minutes.
• Add tomatoes and seasoning: Once the beef is cooked, stir in the diced tomatoes (with their juices), Italian seasoning, salt, and pepper. Let it simmer for about 5 minutes on low heat, allowing the flavors to meld together.

Step 3: Assembly (5 minutes)

• Shred the squash: After removing the squash from the oven, let it cool for a few minutes. Then, using a fork, scrape the flesh to create spaghetti-like strands.
• Combine: Serve a generous portion of the beef mixture over a bed of spaghetti squash in a bowl.
• Garnish: If desired, sprinkle with Parmesan cheese and fresh herbs for an extra flavor boost!

The Nutritional Benefits

This Beef and Spaghetti Squash Bowl is not just delicious; it’s also packed with nutritional benefits:

• High in Protein: Ground beef is a great source of protein, which helps in muscle building and keeps you feeling full longer.
• Low-Carb Delight: By replacing traditional pasta with spaghetti squash, you significantly reduce the carbohydrate content of the meal, making it a smart choice for weight loss.
• Rich in Fiber: Spaghetti squash adds fiber to your diet, aiding in digestion and promoting a healthy gut.
• Vitamins and Minerals: The addition of onions, garlic, and tomatoes provides essential vitamins and antioxidants, contributing to overall health.

Meal Prep and Storage Tips

This Beef and Spaghetti Squash Bowl is perfect for meal prep. Here are some tips to make the most of your cooking:

• Store separately: If you plan on making this in advance, store the beef mixture and spaghetti squash in separate containers. This helps maintain the texture of the squash.
• Reheat gently: When reheating, avoid overcooking the squash to keep it from becoming mushy. A microwave or a quick stir in a pan works well.
• Lasts for days: Properly stored in the refrigerator, this dish can last for up to 4 days, making it a convenient option for busy weekdays.

A Recipe That’s Here to Stay

With its hearty flavors and healthy ingredients, the Beef and Spaghetti Squash Bowl is sure to become a staple in your kitchen. Not only does it satisfy your cravings, but it also aligns with your weight loss goals.

Whether you’re cooking for yourself or for a family dinner, this recipe is versatile and can be adjusted to suit your taste.

Want it spicier? Add some red pepper flakes. Prefer it vegetarian? Swap the beef for lentils or mushrooms!

Enjoy Your Healthy Journey

Trying new recipes is one of the most enjoyable parts of a healthy lifestyle, and this Beef and Spaghetti Squash Bowl is a delightful addition to your meal rotation. It’s a great way to explore different flavors while sticking to your health goals.

So grab your ingredients, roll up your sleeves, and get cooking! Your taste buds (and waistline) will thank you!