Spaghetti Squash Bolognese (Low-Carb, Paleo)

Easy, comforting Spaghetti Squash Bolognese made with straight-forward, simple ingredients. This gem of a dinner is perfect for meal prepping and also easy to throw together any night of the week.

This post is sponsored by Thrive® Culinary Algae Oil.

You’re looking at one of my favorite dinner staples. This Spaghetti Squash Bolognese is my go-to when I’m craving something Italian-inspired – that tomato-y, herby, meaty, saucy, comforting essence that cannot be satisfied in any other way!

The best part? It’s so easy to make!

Not to mention, this meal is clean, nutritious, and happens to include heart-healthy ingredients, great overall for your body.

I use Thrive Algae Oil to roast the spaghetti squash and to prepare the Bolognese sauce for this recipe. Keeping your heart in mind, algae oil is a great source of monounsaturated fats.

In fact, algae oil is higher in monounsaturated fat than any other oil and it contains the lowest percentage of saturated fat.

Thrive has a deliciously light, neutral taste that enhances your other ingredients, so you don’t need to compromise flavor for nutrition.

The smoke point of algae oil is up to 485 degrees F, which makes it ideal for this application.

We’re roasting a spaghetti squash at 415 degrees F and sautéing at a high temperature, which means using a high-temperature cooking oil is the wisest route to ensure the oil does not burn and become toxic.

If you don’t keep algae oil in your cooking arsenal, no sweat. You can easily replace it with avocado oil or olive oil.

How to Make Spaghetti Squash Bolognese:

This simple recipe only requires two basic steps: roasting the spaghetti squash and preparing the Bolognese sauce.

If you’re a multi-tasker like me, you can prepare the meat sauce while the spaghetti squash is roasting. On the flip side, you can roast the spaghetti squash and/or make the sauce up to 5 days before serving.

Pro Tip: The Bolognese meat sauce becomes even more flavorful as it sits!

I’m willing to bet you already have most of the ingredients for this recipe in your pantry, making it an easy meal to whip up any night of the week!

Recipe Adaptations:

• Make the recipe Low-FODMAP by omitting the onion and garlic and adding 1 to 2 tablespoons of cider vinegar, mustard or lemon juice
• Use avocado oil instead of algae oil.
• Replace the ground beef with ground turkey, pork, or chicken.
• For those of you who eat dairy, serve the meal with grated parmesan cheese.
• Prefer gluten-free noodles over spaghetti squash? Go for it!

The way I see it, this spaghetti squash Bolognese is a great meal prep recipe.

Hint: the Bolognese sauce becomes even more flavorful the longer it sits in the refrigerator!), easy to make on any given weeknight, and is snazzy enough for date night.

Looking for a clean yet romantic dinner for Valentine’s Day? This fits the bill!

Enjoy this heart-conscious meal!

More Healthy Spaghetti Squash Recipes:

• Garlicky Spaghetti Squash with Chicken Mushrooms and Kale
• Spaghetti Squash Burrito Bowls
• Chicken Pesto Spaghetti Squash
• Crispy Salmon Bowls with Pesto Spaghetti Squash

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!

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Spaghetti Squash Bolognese

Yield: 4 to 6 Servings

Prep Time: 20 minutes

Cook Time: 50 minutes

Total Time: 1 hour 10 minutes

Spaghetti Squash Bolognese - grain-free "pasta" with meat sauce for a low-carb, healthy keto dinner recipe

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Ingredients

For the Spaghetti Squash:

• 1 large spaghetti squash, see note*
• 1 Tbsp algae oil or avocado oil
• 1/4 tsp sea salt

Bolognese:

• 2 Tbsp algae oil or avocado oil
• 1/2 medium yellow onion, finely chopped**
• 5 cloves garlic, minced**
• 1 Tbsp dried oregano
• 1 Tbsp dried parsley
• 2 tsp paprika
• 2 tsp dried thyme
• 2 tsp dried rosemary
• 2 tsp dried basil
• 1/4 tsp cayenne
• 1 lb grass-fed ground beef
• 1 tsp sea salt, to taste
• 1 (28-ounce) can crushed tomatoes
• 3 Tbsp tomato paste
• 2 tsp pure maple syrup, optional

Instructions

Roast the Spaghetti Squash:

1. Preheat the oven to 415 degrees F. Cut the tip and tail off the spaghetti squash and use a metal spoon to scoop out the seeds and innards.
2. Drizzle the flesh with algae oil and sprinkle with sea salt. Place squash on a baking sheet cut-side down, and roast 45 to 50 minutes, or until very tender. Remove from oven and allow squash to cool enough to handle.
3. Use a fork to release the spaghetti squash strands and transfer to 2 to 4 bowls.

Prepare the Bolognese:

1. While the squash is roasting, make the bolognese.
2. Heat the algae oil in a large skillet over medium heat. Add the onion and sauté, stirring occasionally, until onion is translucent, about 8 minutes. Add the garlic and herbs (oregano through cayenne) and continue sautéing another 3 minutes.
3. Scoot the onions off to the side and add the ground beef. Allow the beef to brown without touching it for 3 minutes. Flip and continue browning another 3 minutes. Use a spatula to chop up the meat and stir everything together. Don’t cook the meat all the way through just yet.
4. Add the sea salt, crushed tomatoes, tomato paste and pure maple syrup (if using) and stir well. Bring sauce to a full boil, then reduce to a simmer. Cook sauce at a gentle bubble, stirring occasionally for 30 minutes (up to 1 hour).
5. Taste sauce for flavor and add more sea salt to taste.
6. Serve over spaghetti squash with fresh basil.

Notes

*Roast 2 spaghetti squashes if you're serving more than 4 people.

**To make recipe Low-FODMAP, omit the onion and garlic and add 1 to 2 tablespoons of cider vinegar, lemon juice, or mustard.

Nutrition Information

Yield 4 Serving Size 1 of 4
Amount Per Serving Calories 399Total Fat 23gUnsaturated Fat 0gCarbohydrates 27gNet Carbohydrates 21gFiber 6gSugar 13gProtein 25g