Winter Spaghetti Squash Bake

spaghetti squash

The temperature has officially dropped in Pittsburgh and it’s really starting to feel like winter! Today, we want to share with you a warm and toasty spaghetti squash recipe guaranteed to fill you up. The ever-popular winter gourd, spaghetti squash, is in its prime season right now. The spaghetti stands out from other squash varieties for its thick, pasta-like fibers. For the same reason, it is often referred to as “vegetable-spaghetti”. Its low carbohydrate, nutrition-rich thicker strands are a suitable alternative to cereal noodles, especially in people with gluten sensitivity.

Benefits of Spaghetti Squash

Like other winter squashes, spaghetti also is very low-calorie vegetables. 100 g fruit provides just 31 calories and contains no saturated fats or cholesterol. But don’t let that fool you. Although it’s low in calories and cholesterol, it is rich in dietary fiber, anti-oxidants, minerals, vitamins. The vegetable is one of the food items recommended by dieticians in both cholesterol controlling and weight reduction programs. These veggie noodles contain a good amount of dietary fiber.

It also carries anti-oxidant vitamins such as vitamin-A and vitamin-C. Vitamin-A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for healthy eyesight. Not to mention can help protect skin from cellular damage. And vitamin-C is an important component of collagen production. Collagen is vital to wound healing and skin repair. Spaghetti squash is also good for:

  • Fighting off free radicals
  • Supporting bone health
  • Reducing inflammation
  • Promoting cardiovascular health

Sun Dried Tomato Spaghetti Squash Bake

Our Holistic Lifestyle Coach, Emily, is sharing her favorite spaghetti squash bake recipe with us! She says, “I know casseroles get a bad rap a lot of times, but this dish will please anyone! The sun-dried tomatoes give it such a unique flavor and after being baked, this recipe becomes a perfect balance of starch, protein, and veggies and perfectly in between too moist and too dry.”

Note this recipe serves 4-6


  • 1 small spaghetti squash
  •  A pound of ground beef (or other ground meat of your choice)
  • 1 tbsp butter, olive oil, or coconut oil
  • 1 large onion
  • 2-3 cloves garlic
  • 1 cup tomato sauce (no added sugar, salt, or flavorings – just pureed tomatoes is fine)
  • 2 green onions
  • 1 8oz (or so) jar of sun-dried tomatoes, marinated in olive oil (marination is optional, but adds a lot of flavor to the dish)
  • 3 T fresh parsley
  • Goat cheese to taste, optional


  1. Cook the spaghetti squash. You can either do this in the crockpot or in the oven. Be sure to add water so the squash cooks a bit nicer.
  2. Once the squash is cooked, removed the strings and store in your refrigerator for up to 3 days ahead of time.
  3. An hour or so before you are ready to have dinner, gather all of the ingredients. This recipe is a layering game, so it helps to have everything set out ahead of time! Go ahead and preheat the oven to 375 degrees F.
  4. Cook the ground beef in the butter (or other desired fat) over medium heat in a frying pan. While the beef is cooking, chop the onion and add it as soon as you are done chopping. Then mince the garlic cloves and add them too. Continue stirring occasionally until the meat is fully cooked.
  5. While the mixture is cooking, grease a casserole dish and add the cooked spaghetti squash followed by the tomato sauce.
  6. Once the beef mixture is done cooking, add salt & pepper, stir, and then place on top of the spaghetti squash in the casserole dish.
  7. Chop the green onions and scatter on top of the squash along with the sun dried tomatoes.
  8. Top with parsley and goat cheese (optional – only if you can tolerate dairy).
  9. Bake for approximately 30 minutes to allow for the flavors to combine.
  10. Enjoy!

Schedule a Consult with Emily

Are you someone who struggles with stress and anxiety? Do you often feel overwhelmed or out of control? Maybe you’ve listened to podcasts about mindfulness. Or have tried the latest meditation app to no avail. Whatever your woes, schedule a FREE consultation with me! If you have goals you would like to meet, working with a coach is a great way to reach them! Holistic Lifestyle Coaching is specifically useful for health-related goals! These goals can include feeling better, being more energetic, finding motivation, and reducing stressors. Furthermore, make sure to check out our PFP Holistic Lifestyle Coaching page for more information!

Emily Eichner: PFP Holistic Lifestyle Coach

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