Spaghetti squash boats are a nutritious, low-carb alternative that for spaghetti and meat sauce. Cooked to tender perfection, these boats serve as a creative base for lean proteins and fresh vegetables, making it easy to craft balanced, delicious meals. Enjoy a flavorful twist on traditional pasta that supports your wellness goals!
Spaghetti Squash Boats
If you're following a low-carb lifestyle or you're just saving your carbs for another meal, you'll love these delicious spaghetti squash boats. This vibrant dish swaps out traditional pasta for tender, spaghetti squash, creating a healthy base that's both light on carbs and rich in nutrients. It's perfect for those seeking balanced meals.
As a Registered Dietitian, I love suggesting spaghetti squash as a low carb alternative to pasta. You can cook it a variety of ways such as in the air fryer, oven, or in your Instant Pot.
Once the spaghetti squash has been cooked, you'll load them up with your delicious ground sausage mixture or other protein source. I whipped up a batch of my homemade Low Carb Spaghetti Sauce when making this recipe.
Whether you’re looking for a creative way to inspire your family or just eager to try something new in the kitchen, these spaghetti squash boats are your ticket to a delicious, nutrient-packed meal that supports your wellness goals.
Why you'll love these Spaghetti Squash Boats
These are some of my favorite reasons why you'll love this recipe.
- Low-Carb & Nutrient-Rich: Spaghetti squash is naturally low in calories and carbohydrates while delivering a healthy dose of fiber, vitamins, and antioxidants.
- Dietitian-Approved: This recipe supports a balanced diet without sacrificing taste—ideal for clients and individuals striving for a healthier lifestyle.
- Customizable & Delicious: Whether you prefer lean proteins or a vegetarian twist, spaghetti sauce boats are adaptable to your dietary needs and flavor preferences.
Ingredients
Nothing is complicated about this recipe. You can find all of the ingredients at your local grocery store.
- Spaghetti squash
- Italian Sausage or ground beef
- low carb spaghetti sauce or a store-bought brand like Rao's
- Avocado oil or other healthy oil
- Seasonings & toppings: salt, pepper, parmesan cheese, parsley
What Are Spaghetti Sauce Boats?
Spaghetti sauce boats take the traditional pasta dish to a whole new level. Instead of carb-heavy noodles, hollowed-out spaghetti squash is roasted until it’s perfectly tender. This versatile “boat” is then filled with a robust spaghetti sauce—think lean ground meat or a plant-based alternative simmered in a tangy tomato sauce with garlic, onions, and Italian herbs.
How to make Spaghetti Squash Boats
- Heat a large skillet over medium high heat. Add ½ teaspoon of avocado oil.
- Add the Italian sausage to the skillet and cook over medium high until the sausage is fully cooked. About 5 minutes.
- Reduce the heat to a simmer and add the spaghetti sauce. Cook for 2-3 minutes until the sauce is warm.
- Turn off the heat. Top the meat sauce over the cooked spaghetti sauce.
- Top with desired toppings.
Tips for Perfecting Your Dish
Meal Prep: Make a big batch of sauce and roast several squash halves ahead of time for quick, healthy dinners all week long.
Vegetarian Option: Swap out meat for hearty lentils or chickpeas for a protein-packed, plant-based version.
Extra Veggies: Boost nutrition by adding extra vegetables like spinach or bell peppers into the sauce.
Substitutions
If you do not have Italian sausage, you can always try this recipe with ground beef, ground pork, or ground turkey. You can even make this a vegetarian dish by using veggie crumbles or other plant-based ground beef alternative.
How to store
Store the leftovers Spaghetti Squash Boats in an airtight container (preferably glass) for 3-4 days.
How to reheat
Reheat the spaghetti squash boats in the the microwave by placing it on microwave safe plate and cooking it for 2-3 minutes. You can also reheat it in the oven. Transfer the spaghetti squash boats to a baking dish and cook at 350F for 10 to 15 minutes or until warm throughout.
Ready to make this delicious low-carb spaghetti meal?
Embrace this creative spin on a classic dish and enjoy a flavorful meal that not only satisfies your pasta cravings but also supports your wellness goals. Try these spaghetti sauce boats today and discover why they’re quickly becoming a favorite in kitchens focused on nutritious, low-carb living.
Spaghetti Squash Boats
Equipment
- large skillet
Ingredients
- 1 medium spaghetti squash you can either air fry it, Instant pot it or roast it.
- 16 oz Italian Sausage
- 1 cup low carb spaghetti sauce
- 1 teaspoon Avocado oil
Instructions
- Heat a large skillet over medium high heat. Add ½ teaspoon of avocado oil.
- Add the Italian sausage to the skillet and cook over medium high until the sausage is fully cooked. About 5 minutes.
- Reduce the heat to a simmer and add the spaghetti sauce. Cook for 2-3 minutes until the sauce is warm.
- Turn off the heat. Top the meat sauce over the cooked spaghetti sauce.
- Top with desired toppings.
Nutrition
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