Whole30 Spaghetti Squash Bolognese

This Whole30 spaghetti squash bolognese is a comforting, hearty meal that proves Whole30 food can still feel rich and satisfying. Tender spaghetti squash is topped with a savory meat sauce made from simple, Whole30-compliant ingredients. It’s the perfect low-carb, high-protein alternative to traditional pasta night, without sacrificing flavor. Whether you’re doing a Whole30 reset or just looking for a nourishing meal that everyone will enjoy, this spaghetti squash bolognese is an easy, wholesome option that comes together with minimal effort.

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Ingredients You’ll Need for this Whole30 Spaghetti Squash

This recipe includes Whole30-compliant ingredients, if you are not restricted to this lifestyle, feel free to make changes. Here’s what you’ll need:

• Spaghetti Squash
• Meat (optional)
• Yellow onion
• Carrot
• Celery
• Garlic
• Salt and pepper
• Olive oil
• Thyme
• Bay leaf
• Tomatoes
• Tomato sauce
• Chicken broth
• Fresh basil

How to Make Whole30 Spaghetti Squash Bolognese

Roast the Spaghetti Squash

First, preheat the oven to 400 degrees and prep a baking sheet with parchment paper.

Cut the squash lengthwise and scoop out the seeds and most stringy parts with a metal spoon. Spray or brush the inside of each half with olive oil, then sprinkle with salt and pepper. Place the halves on the baking sheet skin side up.

Transfer the baking sheet to the pre-heated oven and roast for 45-60 minutes, depending on the size of your squash. You’ll know the squash is ready when a knife easily pierces the skin.

Next, remove the squash from the oven and let it cool down. When cool, scrape out the strands being careful not to tear the outer skin. You don’t have to get every single strand, just enough so it’s easy for you to assemble with the meat sauce later.

Make the Bolognese Meat Sauce

While the squash is in the oven make your meat sauce. First, chop all your veggies. Drizzle olive oil in a large pot or dutch oven and heat over medium-high heat. Add the diced onions, celery, carrots, and garlic and stir until veggies are tender about 8 minutes. Then, add the ground beef, salt, and pepper. Break the meat with the back of a wooden spoon and cook until the meat is no longer pink, 5 to 7 minutes.

Pour in the tomatoes and lightly crush them with the back of your spoon so they break open. Add in the tomato sauce and broth and bring to a boil. Once the sauce is boiling, reduce to a light simmer and add the bay leaf and thyme. Cover and cook for 1 hr. stirring occasionally. If you are able cook for longer, I like to cook mine all day.

When ready to serve, taste and add more salt if needed. Discard the bay leaf.

Assemble the Spaghetti Squash

When the squash and meat sauce are ready, assemble your spaghetti squash bolognese. Add the meat sauce to the roasted squash and top with fresh basil. Add cheese if not following Whole30. Enjoy!

Spaghetti Squash Variations

This meal is very versatile, and you can add or swap ingredients to make it your own.

High-Protein Version

If you want to keep this meal high protein, feel free to swap the ground beef for:

• Ground chicken
• Ground turkey
• Ground bison
• Ground Italian sausage
• Ground veal
• Ground lamb

Vegetarian Version

To make this a vegetarian version, simply leave the meat out or swap for the following:

• Mushrooms
• Chickpeas
• Tofu
• Any other veggie

Why Spaghetti Squash is a Great Choice for Whole30

Spaghetti squash is one of my go-to ingredients during a Whole30 because it naturally replaces pasta without sacrificing comfort. Once roasted, it turns into tender strands that pair perfectly with various rich sauces like this bolognese.

It’s Whole30 and paleo compliant, naturally low carb, and light enough to keep the dish satisfying without feeling heavy. The mild flavor lets the bolognese shine while still giving you that cozy, pasta-night feel.

Spaghetti Squash Meal Prep Recipe FAQs

Whole30 Spaghetti Squash Bolognese

Whole30 Spaghetti Squash Bolognese is a hearty, comforting dish made with roasted spaghetti squash and a rich, savory meat sauce. This recipe is naturally low carb and completely Whole30 compliant, making it perfect for a nourishing meal.

Print Recipe Pin Recipe

Prep Time 1 hour hr

Cook Time 1 hour hr

Total Time 2 hours hrs

Servings: 6

Course: Main Course

Ingredients Method

Ingredients

  

For the spaghetti squash

• 3 medium spaghetti squash
• 3 tbsp olive oil
• 1/2 tsp salt

For meat sauce

• 1 tbsp olive oil
• 2 lbs ground beef
• 3/4 cup finely diced carrot (about 1 large carrot)
• 3/4 cup finely chopped celery (about 1 large stalk)
• 1 cup finely diced yellow onion (about 1 large onion)
• 3 cloves garlic, minced
• 1/2 tsp dried thyme
• 1 bay leaf
• 1 28oz can whole peeled San Marzano tomatoes
• 1 15oz can tomato sauce
• 1 cup chicken broth
• 1 tsp salt + more if needed
• 1/2 tsp ground black pepper

Toppings

• fresh basil

Method

 

Roast the spaghetti squash

1. Preheat the oven to 400 degrees. prep a baking sheet with parchment paper.
2. Cut the squash lengthwise and scoop out the seeds and most stringy parts with a metal spoon.
3. Spray or brush the inside of each half with olive oil, then sprinkle with salt and pepper. Place the halves on the baking sheet skin side up.
4. Transfer baking sheet to the pre-heated oven and roast for 45-60 minutes, depending on the size of your squash. You'll know the squash is ready when a knife easily pierces the skin.
5. Remove the squash from the oven and let it cool down. When cool, scrape out the strands being careful not to tear the outer skin. You don't have to get every single strand, just enough so it's easy for you to assemble with the meat sauce later.

Meat sauce

1. Drizzle olive oil in a large pot or dutch oven and heat over medium-high heat. Add the diced onions, celery, carrots, and garlic and stir until veggies are tender about 8 minutes.
2. Add the ground beef, salt, and pepper. Break the meat with the back of a wooden spoon and cook until the meat is no longer pink, 5 to 7 minutes
3. Pour in the tomatoes and lightly crush them with the back of your spoon so they break open.
4. Add in the tomato sauce and broth and bring to a boil. Once the sauce is boiling, reduce to a light simmer and add the bay leaf and thyme. Cover and cook for 1 hr.
5. When ready to serve, taste and add more salt if needed. Discard the bay leaf.

Assembly spaghetti squash bolognese

1. Evenly distribute the meat sauce on each of the roasted squashes and top with fresh basil. Enjoy!

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