Craving a comforting, yet healthy meal that truly satisfies? Look no further! This spaghetti squash casserole is a delicious, cheesy, and incredibly easy dish perfect for any night of the week. It combines tender spaghetti squash with savory ground turkey and melty cheese, offering a guilt-free twist on classic comfort food. Plus, it’s naturally low-carb and gluten-free, making it a fantastic option for various dietary needs.
Table of Contents
Why You’ll Love This Spaghetti Squash Casserole
- Health-Focused: Spaghetti squash is a fantastic low-carb, nutrient-dense alternative to pasta, packed with fiber and vitamins. According to the USDA, spaghetti squash provides about 42 calories and 10 grams of carbohydrates per cup.
- Protein-Packed: Ground turkey makes this a wonderfully filling meal, supporting muscle health and keeping you satisfied longer. For more information on the benefits of this lean protein, consider this article on why ground turkey should be your go-to protein.
- Irresistibly Cheesy: A generous amount of mozzarella creates a gooey, flavorful experience that even picky eaters will adore.
- Effortless Preparation: This recipe features straightforward steps, making it perfect for busy weeknights and beginner cooks alike.
- Make-Ahead Friendly: Prepare this savory squash bake in advance and simply pop it in the oven when you’re ready to enjoy.
Spaghetti Squash Casserole
Equipment
- Oven
- Large mixing bowl
- Large, deep skillet
- Fork
- 8×8-inch baking dish or 2-quart casserole dish
- Nonstick spray
- Slotted spoon
- Broiler (optional)
Ingredients
Main Ingredients
- 1 small/medium spaghetti squash about 2 pounds
- 2 teaspoons extra-virgin olive oil
- 1 pound ground turkey 93% lean
- 1 small red onion diced
- 1 green bell pepper cored and diced
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 1 can diced tomatoes 14.5-ounce, with Italian spices, drained
- 3 cloves garlic minced
- 1 teaspoon Italian seasonings of choice or a mix of oregano, basil, and thyme
- 1/2 teaspoon crushed red pepper flakes reduce to 1/4 teaspoon if sensitive to spice
- 1 cup part-skim mozzarella freshly grated, or provolone cheese, divided
- fresh parsley or basil chopped
Instructions
Preparation
- Preheat oven to 400°F. Roast the spaghetti squash until cooked, then cool slightly and scrape out the “spaghetti” strands into a large bowl.
- Reduce oven to 350°F. Heat olive oil in a skillet, add turkey, onion, bell pepper, salt, and pepper; cook until browned. Stir in drained tomatoes, garlic, Italian seasoning, and red pepper flakes, cooking until liquid reduces. Add the squash strands and cook until remaining liquid evaporates. Mix in 1/2 cup of shredded cheese.
- Lightly coat an 8×8-inch or 2-quart baking dish with nonstick spray. Transfer the squash mixture into the dish, discarding excess liquid. Bake uncovered for 20 minutes, then remove and sprinkle with the remaining 1/2 cup cheese. Return to the oven and bake for 5-10 minutes until cheese melts; broil for an extra-golden top if desired. Remove, sprinkle with fresh parsley or basil, and let rest 5 minutes before serving hot.
Notes
Ingredients
Gathering the right ingredients is the first step to creating a truly amazing spaghetti squash casserole. This recipe uses wholesome components that come together for a delicious and nutritious meal. Be sure to have all your items prepped and ready before you start cooking!
- 1 small/medium spaghetti squash (about 2 pounds)
- 2 teaspoons extra-virgin olive oil
- 1 pound 93% lean ground turkey
- 1 small red onion (diced)
- 1 green bell pepper (cored and diced)
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 1 can (14.5-ounce) diced tomatoes with Italian spices, drained
- 3 cloves garlic (minced)
- 1 teaspoon Italian seasonings (of choice or a mix of oregano, basil, and thyme)
- 1/2 teaspoon crushed red pepper flakes (reduce to 1/4 teaspoon if sensitive to spice)
- 1 cup freshly grated part-skim mozzarella (or provolone cheese, divided)
- Chopped fresh parsley or basil
Notes & Substitutions
You have many options to tailor this casserole to your taste. Instead of ground turkey, try ground beef, chicken, or even pork sausage for a different flavor profile. Feel free to experiment with cheese options like provolone or grated Parmesan. You can swap the green bell pepper for red, yellow, or orange varieties. Adjust the crushed red pepper flakes to your preferred spice level, or omit them entirely. Finally, any fresh herbs, like oregano or thyme, work wonderfully as a garnish.
Equipment
You don’t need fancy gadgets to make this delicious dish! Here’s what you’ll need:
- Large baking sheet
- Large, deep skillet
- Large mixing bowl
- Deep 8×8-inch baking dish or 2-quart casserole dish
- Fork
- Cutting board and knife
Instructions
Making this spaghetti squash casserole is simpler than you think! Follow these clear steps for a perfectly cooked and flavorful dish.
- Place a rack in the center of your oven and preheat the oven to 400 degrees F. Roast the spaghetti squash according to our guide for Roasted Spaghetti Squash. Once cool enough to handle, use a fork to pull the squash strings out of the squash’s center and transfer them to a large mixing bowl. The squash strings should resemble spaghetti noodles.
- Reduce the oven temperature to 350 degrees F. Heat the olive oil in a large, deep skillet over medium-high heat. Add the ground turkey, diced onion, bell pepper, salt, and black pepper. Cook, breaking apart the meat, until the turkey is browned and the vegetables are tender, about 8 minutes.
- Add the drained diced tomatoes, minced garlic, Italian seasoning, and crushed red pepper flakes to the skillet. Let this mixture cook until most of the liquid from the tomatoes has evaporated, which usually takes about 4 minutes.
- Stir the reserved spaghetti squash strings into the skillet with the turkey mixture. Continue to cook and stir until most of the remaining liquid has cooked off, about 1 to 2 minutes more. Increase the heat slightly if needed to help the liquid evaporate. Stir in half a cup of the shredded cheese until just combined. You may notice some liquid remaining in the pan, which is fine, but avoid excessive amounts.
- Lightly coat a deep 8×8-inch baking dish or a 2-quart casserole dish with nonstick spray. Use a slotted spoon to scoop the squash mixture into the prepared pan in an even layer. Discard any excess liquid left in the skillet; a little remaining in the pan is okay, but not too much.
- Bake the casserole, uncovered, for 20 minutes.
- Remove the dish from the oven and evenly sprinkle the remaining half cup of cheese over the top of the spaghetti squash casserole. Return it to the oven and continue baking until the cheese is beautifully melted and bubbly, which typically takes an additional 5 to 10 minutes.
- For an extra-golden-brown and slightly crispy top, carefully place the casserole under the broiler for a few minutes. Watch it closely to prevent burning.
- Remove the finished dish from the oven, sprinkle with fresh chopped parsley or basil, and let it rest for 5 minutes before serving hot.
Pro Tips & Troubleshooting
Achieve the perfect squash dish every time with these helpful hints. Roasting your spaghetti squash properly is crucial; ensure it’s tender but not mushy before adding it to the mix. After cooking the meat and squash, drain any excess liquid thoroughly to prevent a watery casserole. This step is key for a firm texture. For a beautiful golden-brown cheese topping, a quick broil at the end works wonders. Just keep a close eye on it to avoid burning. Distribute the ingredients evenly in the baking dish for consistent cooking. If your casserole ever seems too watery, a simple trick is to cook the meat mixture longer on the stovetop until most liquid evaporates.
Serving, Storage, & Variations
Serving Suggestions
This hearty spaghetti squash bake pairs wonderfully with a simple green side salad dressed with a light vinaigrette. If you’re not strictly low-carb, a piece of warm garlic bread or some crusty rolls would be an excellent accompaniment to soak up all the delicious flavors.
Storage Instructions
Store any leftover casserole in an airtight container in the refrigerator. It will stay fresh and delicious for up to 3-4 days.
Freezing Instructions
To freeze the baked casserole, allow it to cool completely. You can freeze individual portions or the entire dish in a freezer-safe container for up to 2-3 months. Be aware that spaghetti squash can sometimes become a bit more watery after freezing and thawing, but the flavor will still be great. Reheat from frozen in the oven at 350°F (175°C) until warmed through, usually about 30-45 minutes for individual portions or longer for a full casserole.
Variations
Get creative with your casserole! Try adding sautéed mushrooms, fresh spinach, or kale to the mix for extra veggies. Instead of diced tomatoes, use your favorite jarred marinara sauce for a different flavor base. Explore various protein options like ground chicken, lean ground beef, or even spicy chorizo for a kick. For a dairy-free or Paleo version, simply omit the cheese or use a compliant dairy-free alternative.
Nutrition
This satisfying spaghetti squash casserole offers excellent nutrition, making it a fantastic choice for a balanced meal. It provides a great source of protein and fiber while remaining low in carbohydrates. Enjoy this comforting dish knowing it supports your health goals.
| Serving Size | 1 (of 6) |
|---|---|
| Calories | 193 kcal |
| Carbohydrates | 8 g |
| Protein | 20 g |
| Fat | 10 g |
| Saturated Fat | 4 g |
| Cholesterol | 71 mg |
| Sodium | 478 mg |
| Fiber | 2 g |
| Sugar | 3 g |
FAQ
What is spaghetti squash?
Spaghetti squash is a versatile winter squash that, when cooked, produces long, spaghetti-like strands, making it a popular low-carb alternative to pasta. It’s a healthy, fiber-rich vegetable.
How do I cook spaghetti squash for this casserole?
You can roast it in the oven by cutting it in half, scooping out the seeds, brushing with olive oil, and baking until tender. Our “Roasted Spaghetti Squash” guide linked in the instructions offers detailed steps.
Is this casserole genuinely low-carb?
Yes, this spaghetti squash casserole is inherently low-carb because it uses spaghetti squash instead of traditional pasta, significantly reducing the carbohydrate content. It’s a great option for keto-friendly diets.
Can I make this casserole vegetarian?
Absolutely! Simply omit the ground turkey and add extra vegetables like mushrooms, zucchini, or bell peppers. You could also include a can of drained black beans or lentils for added protein.
How can I prevent the casserole from being watery?
The key is to thoroughly drain excess liquid from both the cooked spaghetti squash and the ground turkey mixture before assembling the casserole. Squeeze the squash strands gently and cook off any moisture from the meat and tomato mixture on the stovetop.
Can I use a different kind of ground meat?
Yes, you can easily substitute ground turkey with lean ground beef, ground chicken, or even ground pork. Adjust the cooking time as needed for different meats.
Conclusion
This Hearty & Healthy Spaghetti Squash Casserole is a true weeknight hero, bringing comfort and nutrition together in one delicious dish. It’s incredibly easy to prepare, bursting with savory flavors, and offers a fantastic low-carb, gluten-free meal option. We encourage you to try this amazing spaghetti squash casserole and discover your new favorite family dinner. Let us know how it turned out in the comments below! We love hearing from you.
