This baked spaghetti squash with meat sauce has been a weeknight staple in my kitchen for years. I first made it on a chilly October evening when I wanted all the comforts of a saucy pasta without the heavy carb load. The first bite—cheesy, meaty, and slightly sweet from the roasted squash—felt like a revelation. It turned into an instant crowd-pleaser: my partner loved the texture, and my kids enjoyed the novelty of eating their "spaghetti" out of a little edible bowl.

What makes this version special is its balance of textures and straightforward technique. Roasting the squash concentrates its natural sweetness and creates tender strands that mimic pasta without becoming mushy. A simple lean beef sauce—onion, garlic, and a good jar of marinara—adds depth, while a blend of mozzarella and Parmesan ties everything together with a golden bubbling top. Over the years I’ve tweaked timing and seasoning to make this reliably satisfying every time, and it holds up well reheated as leftovers or made ahead for a fuss-free family meal.

Ingredients

• Spaghetti squash: Two medium squash (about 3–4 pounds total). Look for firm, evenly colored shells without soft spots. Medium size halves easily and fits on a standard baking sheet—I like the slightly sweeter strain of winter squash from farmers' markets in fall.
• Mozzarella cheese: 1 cup shredded, plus extra for topping. Whole-milk shredded mozzarella (Sargento, Galbani) melts best; use low-moisture for less weeping.
• Parmesan cheese: 1/2 cup shredded. Freshly grated Parmigiano-Reggiano adds a nutty depth that pre-grated powders cannot match.
• Ground beef: 1 pound of lean (90/10 or 93/7). Lean beef reduces excess grease; swap for ground turkey for a lighter option.
• Onion and garlic: 1 small onion (diced) and 2 teaspoons minced garlic. Yellow onion provides sweetness, while the garlic adds aromatic backbone—don’t overbrown the garlic or it will taste bitter.
• Spaghetti sauce: 24 ounces jarred marinara. Choose a brand you enjoy—low-sugar or low-carb marinara works well if you want fewer carbs.
• Salt and pepper: To taste. I use kosher salt and freshly ground black pepper; season in layers (squash strands, sauce, and final top) for balanced flavor.

Instructions

Preheat and prepare: Preheat oven to 375°F (190°C). Line a baking sheet with parchment or brush with olive oil. Halve each spaghetti squash lengthwise with a sharp knife—stabilize the squash by cutting a small flat on the stem end if needed. Scoop out seeds and fibrous strings with a spoon. Roast the squash: Place cut sides down on the baking sheet and roast for 45–50 minutes. Test tenderness with a fork: the shell should be slightly soft and the flesh easily pierced. Roasting caramelizes the squash's natural sugars and concentrates flavor; avoid overcooking or it can become watery. Shred into strands: Let squash cool 5–10 minutes until safe to handle. Use a fork to scrape the flesh into spaghetti-like strands into a large bowl. Avoid pressing too hard—gentle scraping keeps the strands intact. Make the meat sauce: In a skillet over medium-high heat, cook 1 lb lean ground beef with the diced onion until the meat is browned and the onion is translucent, about 6–8 minutes. Add 2 tsp minced garlic in the last 30 seconds. Drain excess fat, return to heat, stir in 24 oz jarred spaghetti sauce and simmer 2–3 minutes to marry flavors. Taste and adjust salt and pepper. Mix filling: Add 1 cup shredded mozzarella, 1/2 cup shredded Parmesan, and salt and pepper to the bowl of squash strands. Toss until evenly coated—cheese warms slightly from the hot strands and binds the mixture. Assemble the boats: Return empty squash shells to the baking sheet (cut side up). Divide the cheesy squash mixture evenly among the shells, then spoon the meat sauce evenly over the top. Finish with an extra handful of shredded mozzarella on each for a golden crust. Bake to finish: Bake at 375°F (190°C) for about 10 minutes, until cheese is melted and edges show light browning. Let cool 5 minutes before serving so the filling sets slightly.

Storage Tips

Cool leftover assembled boats completely before storing. Transfer to airtight containers and refrigerate for up to 3 days. To freeze, wrap tightly in plastic wrap and aluminum foil or place in freezer-safe containers; frozen assembled boats will keep quality for up to 3 months. Reheat from frozen in a 350°F (175°C) oven for 25–35 minutes, or thaw overnight and reheat in the oven for 15–20 minutes until warmed through and the cheese re-bubbles. Microwave reheating works for single portions—cover loosely and use short intervals to avoid drying out.

Ingredient Substitutions

Swap ground turkey or ground chicken for beef for a lighter profile; increase seasoning (smoked paprika, oregano) to boost flavor if using lean poultry. For a vegetarian shift, use lentils or a plant-based crumbled protein and a robust marinara. If you’re dairy-free, omit the cheeses and finish with a sprinkle of nutritional yeast for a savory note. If your jarred sauce is sweet, mix in a teaspoon of red wine vinegar or a pinch of red pepper flakes to brighten the acidity.

Serving Suggestions

Serve each boat with a crisp green salad (arugula dressed with lemon and olive oil) and crusty gluten-free bread if desired. For a date-night presentation, place a boat on warm plates, garnish with fresh basil and a drizzle of good extra-virgin olive oil. For family-style dinners, set a bowl of extra grated Parmesan and chili flakes on the table so everyone can customize their portion.

Cultural Background

This dish is an American adaptation inspired by Italian flavors—using squash as a pasta stand-in creates a lighter interpretation of classic baked pasta dishes like lasagna and baked ziti. The combination of tomato, garlic, and aged cheese reflects Mediterranean culinary traditions, while the idea of using vegetable "boats" for stuffing has roots in rustic farmhouse cooking where nothing was wasted and presentation met practicality.

Seasonal Adaptations

In autumn and winter, choose larger squash and fold in roasted mushrooms or wilted kale into the cheesy strands for heartier fare. Spring and summer versions work beautifully with a bright fresh tomato sauce, basil instead of dried oregano, and a lighter cheese like fresh mozzarella. For holiday gatherings, add Italian sausage or a touch of balsamic reduction on top for a festive finish.

Meal Prep Tips

Make the sauce up to two days ahead and refrigerate. Roast and shred squash the night before to cut down on evening prep time—store the strands in a sealed container. To assemble quickly on the night you plan to serve, reheat the sauce gently, toss the squash strands with the cheeses, fill the shells, and bake for 10 minutes. Portion into individual containers for grab-and-go lunches; a quick 90-second microwave warm-up makes a comforting meal at the office.

There’s something quietly satisfying about serving a warm, cheesy squash boat to friends or family—the rustic presentation, the melty cheese, and the savory sauce always draw compliments. Give it a try, personalize the seasoning, and enjoy how this simple, wholesome dish becomes part of your dinner rotation.