dinner lunch

SPAGHETTI SQUASH BOLOGNESE

October 11, 2021
Spaghetti squash bolognese

This spaghetti squash bolognese recipe is one you’ll want to try this Fall. There are many alternatives to regular spaghetti made from flour, such as zucchini noodles or konjac noodles and Spaghetti squash is one you can add to the list of gluten-free options.

This recipe is not specifically tied to a paleolithic or ketogenic diet (one portion has a total of 37 net carbs). Although you could make this paleo if you leave out the mozzarella cheese and just top it off with some almond flour instead. If I’d have to tie it to a specific diet, it would be a healthy gluten-free diet recipe.

I’m a metabolically flexible person, so I can get away with this meal and still stay in ketosis. I share more on this in my stories on my Instagram account. So make sure to follow me there if you want to know more.

Portion size

Depending on how big your spaghetti squash is, the number of calories and macro’s may vary. The one I used was rather of large size, and I couldn’t completely finish one portion but my husband did. So this recipe can serve 2-4 people, depending on your appetite.

For the ingredients

The spaghetti squash: I used an organic spaghetti squash from my local market.

The seasoning: To season the spaghetti squash I used plain salt and pepper, as well as olive oil, which also adds some flavor. In the bolognese sauce, I used salt, pepper, paprika powder, Italian seasoning, and a pinch of cayenne pepper to give it a little extra spice. You can add in whichever seasoning you’d like, but I always love the combination of paprika with tomato. I used mainly dried spices but you can also choose to use fresh herbs like basil, parsley, or oregano to bring in some more Italian flavors.

The meat: In this recipe, I used ground beef. You can choose any ground meat of your liking.

The tomato sauce: I like to use passata when I make tomato sauces because it doesn’t have any additives. You can use any of the tomato sauces you prefer to make this recipe.

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Spaghetti squash bolognese recipe

2-4 servings

INGREDIENTS

– 1 medium-sized spaghetti squash
Salt and pepper to taste
– 2 tablespoons Olive Oil
– 1 tablespoon ghee
– 1 medium-sized onion (cut in pieces)
– 2 cloves garlic (minced)
– 26 oz. / 750 grams ground beef
– 1 1/2 cup passata
Salt and pepper to taste
– 1 tablespoon paprika powder
– 1 tablespoon Italian seasoning
– Pinch cayenne pepper (optional)
– 2 cups shredded mozzarella cheese
– Some spring onion (optional to finish off)

INSTRUCTIONS

  1. Start by preparing the spaghetti squash. Preheat the oven to 375 Fahrenheit or 190 degrees celsius. Line out a parchment paper on a sheet pan.
  2. Cut the pumpkin in two and deseed. Season both sides with salt and pepper and cover in Olive oil with the help of a brush.
  3. Put both halves on the sheet pan and bake in the oven for 40 minutes.
  4. In the meantime, prepare the bolognese sauce.
  5. In a large pot, melt the ghee (or other cooking fat) at medium-high heat.
  6. When the ghee is melted, add the onion and garlic. Stir until they start to glaze.
  7. Add the ground beef and mix with a wooden spoon to break up the meat.
  8. Lower the heat and add the passata, salt, pepper, paprika powder, Italian seasoning and cayenne pepper. Mix and let simmer on low heat.
  9. Remove the spaghetti squash from the oven. Using a fork, scrape flesh from squash into “noodles”.
  10. Cover the noodles with the bolognese sauce and shredded mozzarella.
  11. Bake in the oven for another 10-15 minutes at 400 Fahrenheit or 200 Celsius, until the mozzarella starts to brown.

NUTRITION

Serving: Half a spaghetti squash | Calories: 1273 kcal | Carbohydrates: 45g | Protein: 103g | Fat: 78g | Fiber: 8g

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