Ingredients:

  • 1 large spaghetti squash (about 4 lbs edible pulp)
  • 1 lb lean ground beef or Italian sausage (93/7 blend recommended)
  • 1 medium yellow onion, diced
  • 2 cloves garlic, minced
  • 2 cups marinara sauce (low sugar preferred)
  • 15 oz part-skim ricotta cheese
  • 1 large egg
  • 1/4 cup chopped fresh parsley
  • 1.5 cups part-skim shredded mozzarella cheese
  • 1/4 cup shredded Parmesan cheese
  • 1 Tbsp olive oil
  • Salt, pepper, and Italian seasoning to taste

Instructions:

  1. Preheat oven to 400°F (200°C). Slice the spaghetti squash lengthwise, scoop out the seeds, brush the cut sides with 1 Tbsp of olive oil, and season aggressively with salt and pepper. Place cut-side-down on a baking sheet and roast for 45 minutes.
  2. While the squash roasts, brown the ground meat until cooked through. Drain any excess fat. Sauté the diced onion for 5 minutes until translucent, then add minced garlic for 30 seconds. Stir in the marinara sauce and seasonings; let simmer low. In a separate bowl, mix the ricotta, egg, parsley, and seasonings for the creamy filling.
  3. Once the squash is fork-tender, remove it and let it cool for 10 minutes. Use a fork to scrape out the strands. Place all the squash strands into a clean kitchen towel or colander and press down hard to wring out excess moisture. This step is critical for preventing a watery casserole.
  4. Reduce oven temperature to 375°F (190°C). Spread 1 cup of meat sauce on the bottom of a 9x13 dish. Layer half of the drained spaghetti squash strands, then gently dollop and spread half of the ricotta mixture. Top with 1/2 cup mozzarella and a sprinkle of Parmesan. Spoon another cup of meat sauce on top. Repeat the squash, ricotta, and remaining sauce layers once more.
  5. Top the entire casserole with the remaining 1 cup of mozzarella. Cover the dish loosely with foil and bake for 30 minutes. Remove the foil and bake for an additional 15 minutes until the cheese is bubbling and golden brown. Remove and let the casserole rest on the counter for 15 minutes before slicing and serving. Do not skip the rest period, as it allows the dish to firm up.