Spaghetti Squash w/ Meat Sauce

Ok, so you are ready to give spaghetti squash a try. What should you make?

One of the first recipes to try when you are testing out spaghetti squash is swapping spaghetti noodles for the spaghetti squash and eating it with meat sauce or meatballs.


Granted this was the 4th or 5th recipe that I tried. lol So it doesn’t really matter if this is first or not.

It was good though. Really good.

Spaghetti with meat sauce is a regular in my home. It’s fast, easy and cheap. Swapping out the noodles just makes perfect sense. I also swapped out the ground beef for ground turkey.

How do these swaps affect the calorie count? Quite a bit.

Noodles w/ Ground Beef  – 528 calories
Noodles w/ Ground Turkey – 488 calories
Spaghetti Squash w/ Ground Beef – 361.8 calories
Spaghetti Squash w/ Ground Turkey – 321.8 calories

The calorie counts above are based off of 1 lb ground beef or ground turkey and 10 oz pasta noodles or 7 cups cooked spaghetti squash. Included is also 1/2 a large yellow onion and 1 jar spaghetti sauce.  All are broken down to 5 servings each.

4 ingredients. That’s it.

This is not a new recipe. I’m sure tons of families make this all of the time.

Who doesn’t like it? And it’s so easy.

But making just a couple simple changes can save you over 200 calories a serving. That 200 calories means that you can add some garlic bread guilt free. Yes!

Ready to make this? Start by browning the ground turkey and chopped onion.


After awhile you will see a lot of fat in the pan.


Don’t worry though, the fat will cook away. I admit that when I good with ground beef I always drain the fat but not so much with ground turkey.

By the time the turkey is cooked, the fat is always gone. So I just leave it be.


You can make your own spaghetti sauce. It’s easy. I’ve done it. But I haven’t quite perfected it and the store bought stuff is so cheap and even easier. So…


Add in the entire jar. Yes, the entire jar. You are going to add in a lot of spaghetti squash. So you will need lots of sauce.



Now add in the cooked spaghetti squash. Remember 1 squash makes about 7 cups. Lots and lots of squash.


Stir all together and you’re ready to eat!


I measure out all of my food. I don’t remember exactly (I really should write this stuff down) but I think that each serving was over 2 cups of spaghetti. Not bad!


I typically always separate a dish in to 4 or 5 servings. This one I was able to get 5 easily.


Look at this. Tell me your mouth is watering. Yumm!


So good!


Have I convinced you to make the switch?

Here’s the recipe:

Spaghetti Squash w/ Meat Sauce

  • Servings: 5
  • Difficulty: Easy
  • Print

Calorie Count – 322 calories per serving


  •  1 lb ground turkey
  • 1/2 large yellow onion, chopped
  • 1 jar spaghetti sauce
  • 1 spaghetti squash (roasted, recipe here)


  1. Brown ground turkey along with chopped onion.
  2. Once turkey is cooked through, stir in jarred spaghetti sauce.
  3. Add in roasted spaghetti squash. Stir until all of squash is covered with sauce.
  4. Serve and enjoy!

BTW 1 tablespoon of grated Parmesan cheese is only 20 calories!




2 thoughts on “Spaghetti Squash w/ Meat Sauce

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