This easy spaghetti squash bolognese is great for healthy weeknight dinners with a flavorful meat sauce and perfectly roasted “al dente” spaghetti squash! It’s dairy-free, Whole30 compliant, paleo, gluten free and Low FODMAP too. Perfect to prep ahead of time and the leftovers are delicious!
Sometimes simple dinners are best. Especially when reality hits and it’s a weeknight, my kids need to be driven and picked up from multiple activities and I have 30 minutes max to get something ready.
On those nights (which is 4 nights out of the week for us) I need quick and painless recipes that also don’t require tons of cleanup.
That’s where meals like this spaghetti squash bolognese come in! And hey, if you have even less time than 30 minutes, the whole thing can be prepped ahead and simply reheated to accommodate those nights when you just CANNOT cook.
What You Need to Make Spaghetti Squash Bolognese
This meal uses simple real food ingredients, however, you’ll notice that the sauce contains no garlic or onion. I’m currently eating to treat SIBO (small intestinal bacterial overgrowth) which means an SCD + Low FODMAP diet.
Of course if you want to add garlic and onion instead of using garlic infused oil, you can totally do that! However, if you’re like me and need to stick to a gut-friendly plan right now, you’ll get plenty of flavor from this recipe as written. Here’s what you’ll need:
- Spaghetti squash
- Avocado oil spray, or avocado oil
- Sea salt and black pepper
- Carrot
- Celery
- Garlic infused olive oil
- Bacon, or turkey bacon
- Ground beef (or a mix of pork and beef)
- Oregano
- Marinara Sauce (Low FODMAP if needed)
- Coconut milk
- Fresh parsley or basil
How To Make Spaghetti Squash Bolognese
First, roast your squash. This step can easily be done ahead of time – just store cooked spaghetti squash in a container in the refrigerator.
Cut the squash lengthwise and scoop out the seeds and strings. Spray with avocado oil spray and sprinkle with sea salt and pepper. Place face down on a baking sheet and roast for about 20-25 minutes at 400° F. I like mine “al dente” so I start checking around 20 minutes (depending on size) to see if it’s soft.
While that’s roasting, make the sauce. Heat a large skillet over medium high heat and add the oil. If you’re using garlic and onion, you will cook that now. I used carrots and celery instead (but you can go with both for extra flavor.)
Next, add the bacon and cook until 3/4 of the way done. If you want to drain some of the fat, now’s the time (it’s optional). Add in the ground meat, season, and cook until browned.
Lastly, add in the sauce and coconut milk, season again to taste, and allow to simmer to blend the flavors. Serve over the spaghetti squash, garnished with fresh herbs if you like.
How to Add Flavor without Garlic and Onion
As I mentioned above, this recipe contains no garlic and onion to keep it SIBO friendly, yet still has lots of flavor!
If you’re on a Low FODMAP diet flavor can totally be an issue. I’ve found that garlic infused oil is a great way to add flavor to meals. Fody foods has this along with shallot infused oil and lots of dressings and sauces – including tomato basil sauce and marinara sauce.
Rao’s also makes a “sensitive formula” marinara sauce that has great flavor. My family has no idea when I use that sauce over a traditional marinara! You can also play around with herbs and spices you CAN have and even create your own blends using those.
Tips for Cooking Spaghetti Squash
One of my pet peeves is mushy spaghetti squash! I prefer if slightly underdone so it has some “bite”.
I like to roast my squash brushed or sprayed generously with avocado oil or olive oil and seasoned with lots of sea salt and black pepper.
Always cut it lengthwise to roast – I find it roasts more evenly this way. Roast in a 400° F oven, face down, seeds and strings removed, for about 20 minutes. Then press on the top of the squash and see if it has softened a bit.
Once it has, I consider it done. I remove it from the oven and allow it to sit face down so it steams a bit longer. It’s also way too hot to touch at this point anyway! If you have a very large squash, your roasting time might be about 30 minutes, but not much longer than that before it’s mush!
I hope you’re ready for a seriously tasty, healthy (and gut friendly!) Whole30 Spaghetti Squash Bolognese that will become a new favorite. Preheat the oven and grab that squash – let’s go!
Spaghetti Squash Bolognese {Paleo, Whole30, Low FODMAP}
Spaghetti Squash Bolognese {Paleo, Whole30, Low FODMAP}
Ingredients
- 1 medium spaghetti squash
- Avocado oil or avocado oil spray
- Sea salt and black pepper
- 1 large carrot peeled and finely diced
- 2 large stalk celery finely diced
- 2 Tbsp garlic infused oil Fody Foods, or other
- 4 slices bacon turkey bacon is fine too
- 1 lb grass fed ground beef OR 1/2 lb ground pork and 1/2 lb ground beef
- Sea salt and black pepper
- 1/4 tsp oregano
- 2 cups low FODMAP marinara sauce Fody Foods or Rao's sensitive
- 1/3 cup coconut milk full fat (optional)
- Fresh parsley or basil for garnish
Instructions
For the Squash:
-
Preheat your oven to 400°F and line a baking sheet with parchment paper. Cut the squash in half lengthwise and scoop out the seeds and strings. Spray the inside of the squash with avocado oil spray or brush with oil, and sprinkle with sea salt and black pepper.
-
Place squash face down on the baking sheet and roast in the preheated oven for 20-25 minutes, depending on size and preference for softness. I prefer my squash al dente and roast for about 20-22 minutes. You can press down gently on the back of the squash to see if it’s tender.
For the Sauce:
-
While the squash roasts, heat a large skillet over medium-hi heat and add the garlic infused oil. Once heated, add the carrot and celery to the skillet and cook until tender - about 3 minutes. Add the bacon to the skillet and cook, stirring, until about 3/4 of the way done. If the bacon renders a lot of fat, you can drain some at this point (optional).
-
Crumble the ground meat into the skillet and sprinkle with sea salt, black pepper and the oregano. Cook, stirring, to brown.
-
Once the meat is browned and the bacon crisp, add in the tomato basil or marinara sauce and the coconut milk, if using. Bring to a boil while stirring occasionally, then lower the heat and simmer for 5-10 more minutes to thicken and allow the flavors to blend.
-
Use a fork to scrape the “spaghetti” strands from the squash and place in a serving bowl. Serve topped with the Bolognese sauce and garnish with parsley or basil if desired. Enjoy!
Nutrition
Shop Products and Ingredients:
Want More Easy Whole30 and Paleo Dinner Recipes? Try One of These!
One Skillet Creamy Tuscan Chicken
Meatball Marinara Stuffed Sweet Potatoes
Burrito Bowls with Cauliflower Rice
Chicken Spinach Artichoke Stuffed Spaghetti Squash
Note: This post contains Amazon affiliate links. This means that if you click on a link and make a purchase, I will receive a small commission at no cost to you. Thank you for supporting Paleo Running Momma!
This was incredible. I love anything Italian so this was the perfect substitute for spaghetti and meatballs. I will definitely be making this sauce even when whole30 is over. Thank you!
I too LOVED it! I tasted a bite while my sauce was simmering and immediately put another spaghetti squash in the oven!
This was absolutely delicious. I made my own marinara sauce instead of using store bought.
Does this sauce freeze well? I made it this past weekend and it was a hit, my husband absolutely loved it!
I used onions and the Rao’s regular marinara. This turned out well. My sauce didn’t thicken up much.
I liked this very much. The bacon gave it a nice rich flavor. I think next time I make it I might put a little extra oregano.
This was such a delicious and flavorful sauce! I did add some garlic because I don’t need to do Low FODMAP and I just used a regular local brand of sauce. I’m making this for the second time tomorrow night. Its a great meal for leftovers
Love this recipe! It’s quick, delicious, healthy and easy to make.
This was really yummy! I’m one of those people that usually follows the recipe to a T and I wasn’t sure what to do with the bacon – i.e. cut it up and cook or cook each slice whole. So I ended up putting it in the pan whole and then I changed my mind and had to pull it out and cut it up. The veggies burned a bit and the bacon didn’t get cooked as much as I would’ve liked due to the change in course. That instruction would be a helpful thing to add for others like me. But, overall, it was a great recipe!
I love how chunky this turned out! Excellent recipe and easy. I didn’t add the optional broth powder or the coconut milk- didn’t want a coconut flavor. I highly recommend this recipe. I found avocado oil infused with garlic essential oil and it was so good. Also I would’ve expected onions, but I didn’t even miss them! My LPR doesn’t always agree with onion, even cooked.
Good schtuff. Added onions and used fresh venison for the protein. Super easy to make. Tasted like it was missing something. Will make again and try a couple more tweaks. Definitely a keeper the way it was though.
Warning this is ribs of celery not stalks.
Delicious. I used a food processor to make quick mince of the veg. I added shallot and garlic.
I only subscribe to two blogs, yours is one of the two. You have made another delicious recipe. I like that you are not fussy, and you take the time to share your recipes with us. If I could suggest, it would be helpful if the ingredients were in the order of the instructions. It is difficult to go up and down on my phone when following the recipe.
For this recipe, I used cassava noddles. I made the sauce in the instant pot. 20 minutes on High, 10 minutes natural release, then if necessary cooked down a bit to thicken it up.
I doubled the recipe as I had one pound each of grass-fed/finish ground beef and pastured ground pork.
My kids love eating Spaghetti. And this Spaghetti Squash Bolognese of yours is amazing. Thanks for the recipe you shared!
I made it this past weekend and it was a hit, my husband absolutely loved it!
Who knew losing your internet connection could lead to this much excitement? The No Internet Game has mastered the art of simplicity. With no complex mechanics or distracting features, it’s just you, the T-Rex, and your reflexes. Whether it’s a five-minute break or a marathon session, the game guarantees non-stop enjoyment!
This is actually the kind of information I have been trying to find. Thank you for writing this information
If I had a smaller spaghetti squash I’m sure this would have been lovely. I’ve never made it before and mine was quite large. I put it in for 25 minutes and my ‘noodles’ came out still very crunchy.
This sounds like a perfect weeknight dinner solution! I love how versatile spaghetti squash is, and pairing it with a hearty bolognese sauce makes for a satisfying, healthy meal. The fact that it’s dairy-free, paleo, and even Low FODMAP is a huge bonus for anyone with dietary restrictions.
Prepping ahead is such a lifesaver on busy nights when cooking feels impossible. Thanks for sharing this recipe—it’s definitely going on my meal prep list!
for this recipe, I used cassava noddles. I made the sauce in the instant pot. 20 minutes on High, 10 minutes natural release, then if necessary cooked down a bit to thicken it up.
thanks for sharing this recipe
Sprunksters – your portal to musical mayhem! Sprunksters is an exciting fan-made mod for Incredibox that turns music creation into a wild adventure.
Scrunkly – your gateway to musical creativity! Sprunki Scrunkly is a delightful fan-made mod for Incredibox that transforms music creation into a whimsical adventure.
Pyramixed – Sprunki Pyramixed stands as the latest enchanting addition to the musical world, bringing a magical rhythmic experience that sets a new standard for interactive entertainment.
Thank you for sharing this Spaghetti Squash Bolognese recipe that fits both Paleo and Whole30 diets. This dish is not only nutritious but also friendly for those following a low-FODMAP approach. Using garlic-infused olive oil instead of fresh garlic is a brilliant idea to reduce FODMAPs while still keeping the rich flavors. I also appreciate the tip about prepping the spaghetti squash ahead of time to save time on busy evenings. This recipe is definitely going on my family’s favorites list!
This Spaghetti Squash Bolognese recipe looks amazing! I love how it’s both Paleo and Whole30-friendly. It’s such a creative way to enjoy a classic dish while sticking to healthy eating goals. I’ll definitely be trying this out soon—thanks for sharing!
Dive into the world of Spunky Incredibox Game! Challenge yourself with unique gameplay, catchy tunes, and exciting levels. Play now to discover endless fun and adventure! Don’t miss out—experience the Spunky Incredibox fun today!
The Jenny Mod for Minecraft is a fan-made modification that introduces a virtual companion named Jenny into the game. This mod is designed to add interactive elements, allowing players to engage with Jenny in various ways. However, it’s worth noting that the Jenny Mod contains mature content and is not part of the official Minecraft experience. https://jennymods.com/
ok
This easy spaghetti squash bolognese is perfect for healthy dinners, featuring ingredients like squash, grass-fed beef, carrots, celery, and spices, all compliant with Paleo, Whole30, and Low FODMAP standards. For formatting JSON data, please visit json-formatter.app.
very lovely and wonderful dishes
This recipe for Spaghetti Squash Bolognese is absolutely fantastic! I really appreciate how it aligns with both Paleo and Whole30 guidelines—it’s such a clever and wholesome twist on a timeless favorite.
Ever burnt cookies because you forgot the oven timer? I started using a 30minutetimer web tool that stays visible on my phone while prepping ingredients. Love that it keeps counting even when I switch apps – no more charcoal desserts! 30 minute timer
This spaghetti squash bolognese looks delicious! Paleo and Whole30-friendly with such rich flavors—definitely trying this for a cozy dinner.
Sprunka is an innovative game series that combines adventure, puzzle-solving, and interactive music creation, set in a universe filled with fantasy elements.
Skribbl io is a free online multiplayer drawing and guessing game where players can choose to join public game rooms or create private rooms to invite friends..
BitLife is a free online life simulation game where you control your destiny and start your life anew, immersing you in a vivid virtual world of new experiences.
This spaghetti squash bolognese sounds perfect for a quick and healthy weeknight Jinx Manga Whole30 friendly. Definitely gonna try this recipe out soon!
This looks absolutely delicious and so versatile! I love how spaghetti squash makes such a satisfying, healthy swap for pasta—and that bolognese sauce sounds packed with flavor. The fact that it’s meal-prep friendly and checks so many dietary boxes (Paleo, Whole30, and Low FODMAP?!) is a huge win. Do you have any favorite tweaks or add-ins for the sauce, or do you prefer it classic like this? Definitely saving this for my next batch-cooking day!
Brainrot Merge: Italian Brainrot
Brainrot Merge is an engaging puzzle game designed to challenge your cognitive abilities. With increasingly difficult levels and a variety of puzzle types, it will keep your brain active and entertained for hours.
This spaghetti squash bolognese sounds perfect for a quick
Love how this recipe accommodates so many dietary needs without sacrificing flavor! The garlic-infused oil tip is brilliant for Low FODMAP diets – can’t wait to try it.
Perfect weeknight meal! Your al dente spaghetti squash technique is spot-on – mushy squash ruins the texture. The coconut milk in the sauce adds such a nice richness too.
calligraphy font generator transform your text into stunning calligraphy instantly with our free online tool. Choose from 50+ elegant fonts and customize your designs for any project.
image to image ai transforms your ordinary photos into extraordinary artistic masterpieces using advanced AI technology. Perfect for artists, designers, and creative professionals looking to reimagine their visual content.
It seems like you’re asking for a comment related to “FUD Crypter,” but could you clarify what context you’re referring to? Are you looking for a technical explanation, a review, or something else?
Number2Words converts numbers into English words instantly. Ideal for business documents, checks, legal forms, and educational purposes.
FLUX Kontext is an intelligent image editing platform created for developers and creatives. It does not require professional skills and can quickly achieve professional-level visual creation through simple graphic and text commands. It supports one-click conversion of multiple artistic styles.
This spaghetti squash bolognese recipe looks amazing! I love how you achieved that perfect “al dente” texture with the squash. The flux.1 kontext image generator would be perfect for creating mouthwatering visuals of this dish – just like your description makes my stomach growl! Can’t wait to try both!
Ah, the quest for warm, clear water! It’s like searching for the perfect avocado—so subjective but so worth it when you find it. By the way, if you’re feeling a bit creative while planning that beach trip, check out this fun little tool to generate some wild vacation vibes: Random Image Generator.
Ah, the quest for warm, clear water! It’s like searching for the perfect avocado—so subjective but so worth it when you find it. By the way, if you’re feeling a bit creative while planning that beach trip, check out this fun little tool to generate some wild vacation vibes: Random Image Generator.