Low Carb Spaghetti Sauce Recipe

This low carb spaghetti sauce is served over roasted spaghetti squash for a lighter take on classic pasta night. Packed with lean ground beef, veggies, and rich tomato sauce, it’s hearty, flavorful, and keto-friendly.

Low Carb Spaghetti Sauce

If you’re craving a cozy pasta night without the heavy carbs, this recipe is about to be your new go-to.

We’re swapping traditional noodles for roasted spaghetti squash, then loading it up with a hearty, veggie-packed meat sauce that’s simmered to perfection.

It’s rich, flavorful, low carb, and still totally satisfying. Bonus: it’s easy to make into fun “spaghetti squash boats” if you want to impress at the dinner table.

If you love low carb dinners you should also try my Jalapeno Popper Stuffed Spaghetti Squash or my Air Fryer Bacon Wrapped Chicken Breast Recipe.

WHY YOU’LL LOVE THIS KETO PASTA SAUCE

• All the cozy, saucy pasta night vibes without the heavy carbs.

• Packed with lean protein, fresh veggies, and plenty of flavor.

• Easy to make on a weeknight with simple ingredients you probably already have.

• Customizable — swap the beef for turkey, chicken, or even plant-based ground.

• Fun to serve as spaghetti squash boats or just piled high on a plate.

SIMPLE INGREDIENTS FOR THE LOW CARB SPAGHETTI SAUCE RECIPE

You will need the following ingredients listed below to make the baked spaghetti squash (the exact measurements and full recipe are in the recipe card at the bottom of the post):

• Medium spaghetti squash
• Olive oil or avocado oil
• Lean ground beef – or ground turkey for a leaner option.
• Medium yellow onion – or one small red onion
• Garlic cloves
• Bell pepper – red, orange or yellow pepper will all work.
• Fresh spinach
• Pasta sauce – can make your own with crushed tomatoes, tomato paste, and tomato sauce or you can purchase store-bought marinara sauce.
• Sea salt + black pepper
• Italian seasoning – any other spices can be added such as red pepper flakes, coriander, garlic powder, smoked paprika, onion powder, fresh garlic, oregano, etc.
• Optional – parmesan cheese, mozzarella cheese, fresh basil, italian sausage, zucchini noodles, tomato puree, fresh tomatoes, extra virgin olive oil, keto meatballs, parsley, etc.

HOW TO COOK LOW-CARB NOODLES

There are a few different ways to cook spaghetti squash. This is the most difficult and tedious part of the recipe, so once you have this figured out you’re in the clear.

I prefer the baking method as it’s always been the way I cook spaghetti squash, however you can use the Instant Pot for a quicker method! For all the best methods check out my full blog post How To Cook Spaghetti Squash Whole.

ROASTING IT IN THE OVEN

Preheat the oven to 400 degrees F.

Place the spaghetti squash cut side down on the baking sheet lined with parchment paper and use a fork to poke holes. Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm.

The time will vary depending on the size of your squash. I also find that the timing can vary from squash to squash.

Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash to make low-carb pasta noodle-like strands.

COOKING IT IN THE INSTANT POT

This will take about half the amount of time, so for some this will probably be the more desirable method.

Cut the spaghetti squash the same way as the oven method and place in Instant Pot. Use the pressure cook or manual button to set the pressure cooker to cook at high pressure for 7 minutes. 

When the timer goes off, carefully turn the steam release valve to Venting, to quickly release any remaining steam pressure.

To serve the squash, use the tines of a fork to separate the cooked pieces into spaghetti-like strands and remove them from the hard shell.

COOKING THE LOW CARB PASTA SAUCE

Heat the olive oil in a large skillet over medium-high heat. Add the ground beef and onion and cook for 7-8 minutes until beef is browned and onions are translucent.

Add in the chopped garlic and bell pepper and cook for 2-3 minutes. Then add in the chopped spinach, marinara sauce, salt, pepper and italian seasoning.

Let simmer for 10-15 minutes, covered. Serve the meat sauce over the spaghetti squash on a plate, or back inside the squash halves to make spaghetti boats.

TIPS AND TRICKS FOR BEST RESULTS

• Roast the spaghetti squash for the best flavor — microwaving works in a pinch, but roasting gives it a slightly caramelized taste.

• Don’t skip draining excess liquid from the squash strands if it looks watery — this keeps your sauce from thinning out.

• Use a jarred sauce you love, since it’s the base of the flavor.

• Add extra veggies like zucchini, mushrooms, or kale if you want even more volume.

• For the squash boats version, broil the cheese topping for 1–2 minutes at the end to get it extra melty and golden.

STORING LEFTOVER KETO SPAGHETTI SAUCE RECIPE

Keep the spaghetti squash and sauce stored separately in an airtight container in the fridge for up to 4 days. Reheat the sauce on the stove or in the microwave, and warm the squash in the microwave before combining.

You can also freeze just the meat sauce for up to 2 months — then thaw and serve over freshly cooked squash for an easy low-carb meal.

Other Delicious Savoury Meals You May Want To Try!

• Juicy Air Fryer Turkey Burgers (Healthy & Easy)
• KFC Style Popcorn Chicken (Vegan)
• Taco Bell Crunch Wrap Supreme
• Viral TikTok Salmon Rice Bowl With Seaweed
• The Best Vegan Buffalo Cauliflower Wings (Gluten Free, Healthy)

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Easy Low Carb Spaghetti Squash Recipe With Meat Sauce

This Low Carb Spaghetti Squash Recipe With Meat Sauce is such an easy meal to prep for a busy weeknight. It's a great alternative to traditional spaghetti if you're trying to watch your carb intake, and pairs perfectly with a simple caesar salad.

Prep Time20 minutes mins

Cook Time40 minutes mins

Total Time1 hour hr

Course: Dinner

Cuisine: American

Servings: 6 servings

Calories: 293kcal

Author: Bailey Campbell

Cook ModePrevent your screen from going to sleep

Ingredients 

1x2x3x4x

• 1 spaghetti squash
• 1 600 g pack lean ground beef grass fed
• 1 medium yellow onion
• 2-3 cloves of garlic
• 1 bell pepper
• 2 big handfuls spinach
• 3 cups pasta sauce I used Prego (approx 1L)
• salt + pepper
• 2 tsp italian seasoning
• fresh herbs parmesan cheese, cheddar cheese, optional

Instructions

• Prepare your spaghetti squash using one of the methods listed above.
• Then begin preparing your meat sauce. Heat the olive oil in a large skillet over medium-high heat. Add the ground beef and onion and cook for 7-8 minutes until the beef is browned and onions are translucent.
• Add in the chopped garlic and bell pepper and cook for another 2-3 minutes. Then add in the chopped spinach, pasta sauce, salt, pepper and italian seasonings.
• Let simmer for 10-15 minutes, covered. Serve the meat sauce over the spaghetti squash on a plate with freshly grated parmesan cheese. You can also mix together the spaghetti squash and meat sauce and put it back inside the squash halves to make spaghetti boats. Add shredded cheddar cheese on top and put back in the oven for a few minutes to melt.

Nutrition

Serving: 1grams | Calories: 293kcal | Carbohydrates: 25g | Protein: 26g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Cholesterol: 57mg | Sodium: 829mg | Fiber: 6g | Sugar: 12g

The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.

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