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Weeknight Meaty Keto Bolognese Sauce with Spaghetti Squash

Louise Hendon | April 6

I know that sometimes while on keto, you can miss the amazing taste of pasta. Unfortunately, pasta contains loads of carbs that you really want to avoid if you are committed to the ketogenic lifestyle. But nobody ever said the same thing about spaghetti squash! On the contrary… given that it contains nutrients like folic acid, beta carotene, vitamin A and potassium, they’re the perfect choice for your healthy keto-friendly diet. 

This quick and easy spaghetti squash is exactly what you’re looking for if you want to try something new without ruining your protein intake. It is also a great basic recipe from which you can start experimenting with other ingredients of your choice. 

You can add garlic, onions, mushrooms or peppers and find your personal favorite spaghetti squash recipe. I prefer using ground pork, but if you’re looking for a lighter meal, you can replace the pork with minced chicken, beef or turkey. 

If you don’t want to keep it that simple, I suggest you add black pepper, red pepper flakes, onion powder and garlic powder to your meat sauce. 

Pro-tip: Make your own Italian seasoning mix together marjoram, basil, thyme, rosemary, and sage. Store it in a jar, away from light and use it anytime you find suited. It’s also great to add it to pizza, roasted veggies, scrambled eggs or in your homemade bread.

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Weeknight Meaty Keto Bolognese Sauce with Spaghetti Squash


  • Author: Louise Hendon
  • Prep Time: 15 min
  • Cook Time: 45 min
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Main

Ingredients

  • 1 small spaghetti squash (approx. 3 lbs)
  • 1 lbs (450 g) ground or minced pork (or use beef, turkey, chicken)
  • 1 14.5 oz (410 g) can of diced tomatoes
  • 2 Tablespoons Italian seasoning
  • 2 Tablespoons (30 ml) coconut or avocado oil to cook the meat with
  • 2 Tablespoons (30 ml) coconut or avocado oil to cook the spaghetti squash with
  • Salt and pepper to taste
  • 1/4 cup chopped fresh parsley or basil, for garnish

Instructions

  1. Preheat your oven to 375 F (190 C).
  2. Chop your spaghetti squash in half carefully (it can be tough to chop). Rub oil and salt all over the inside of the squash and place facing down on a greased baking tray.
  3. Bake for 45 minutes (until the squash is tender). Let cool then use a fork to pull the spaghetti squash strands out.
  4. Meanwhile, prepare the meat sauce by adding oil to a large frying pan and browning the meat. Then add in the diced tomato and Italian seasoning and let simmer until the squash is ready.  Season with salt and pepper, to taste.
  5. Finally, either mix your spaghetti squash with the meat sauce or add the sauce on top of the spaghetti squash. Garnish with fresh parsley or basil.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs per serving: 10 g

Nutrition

  • Calories: 313
  • Sugar: 6 g
  • Fat: 19 g
  • Carbohydrates: 13 g
  • Fiber: 3 g
  • Protein: 25 g
Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.