This savory casserole with ground beef, garlic, oregano, and calorie friendly spaghetti squash noodles makes a light and easy evening meal, or healthy work day lunch.
I can’t resist a healthy casserole recipe. On a rainy and cold Seattle winter day, I find a bowl filled with meat and veggies a comforting meal with staying power. I’m not hunting for a snack a few hours later.
If you aren’t familiar with spaghetti squash, it’s a large, yellow oblong squash that cooks up into spaghetti-like strands, and one of my go-to casserole vegetables.
(If you want to know how to cook spaghetti squash you can use the directions in this recipe, or check out this tutorial on Start Cooking.)
When it comes to the meat I add to the pan or casserole dish, I often opt for extra lean ground beef, chicken or turkey. It’s always affordable and cooks up quickly with chopped onion and garlic. Beans are a terrific replacement for meat on days when I feel like eating meat-free, or sometimes I’ll toss them into the mix to add texture and color, not to mention added fiber.
In my opinion, casseroles always need a sprinkle of fresh herbs. They add color and give the bowl a lift, wouldn’t you agree? Parsley goes with almost any food, and can be picked up for pennies. I never wash it until I’m ready to use it and either keep it in a zip-lock bag wrapped in paper towel, or in my herb-keeper.
That’s today’s beefy spaghetti squash casserole recipe. Don’t forget to leave a comment with your healthy cooking tips, suggestions or questions. I love hearing from you!
Whole 30 Spaghetti Squash with Ground Beef
15 minPrep Time
30 minCook Time
45 minTotal Time
- 1 tablespoon olive oil
- 1 small onion, chopped
- 1 pound extra lean ground beef
- 1/4 cup low sodium beef broth
- 2 cloves garlic, crushed
- 2 tablespoons dried oregano
- 15 ounces canned diced tomato
- 1 large spaghetti squash
- fresh parsley
- Pierce the squash all over with a fork, then microwave on high for 8 - 10 minutes checking for tenderness. If you can pierce the squash easily with a fork it’s ready to go. Allow to cool to the touch. Cut in half and scoop out the seeds. Gently take a fork and shred the noodles from the skin to a bowl.
- Preheat a large non-stick skillet over medium heat with the olive oil. Add the onion and cook for 3 - 5 minutes until softened. Add the beef and cook for 5 - 6 minutes until cooked through.
- Add the beef broth, oregano, garlic and canned tomatoes to the pan and simmer for 5 minutes. Add the squash to the meat mixture and heat thoroughly.
- Season with salt and pepper and serve with parsley.
Food energy: 260kcal
Weight Watchers Smartpoints 7
Saturated fatty acids: 2.25g
Monounsaturated fatty acids: 3.81g
Polyunsaturated fatty acids: 0.79g
Total fat: 6.86g
Calories from fat: 61
Carbohydrate, by difference: 24.42g
Total dietary fiber: 4.98g
Total lipid (fat): 7.31g
Total sugars: 6.53g
Vitamin C: 25.09mg
Pantothenic acid: 1.55mg
Vitamin B6: 0.86mg
Folate, total: 47?g
Folic acid: --
Food folate: 47?g
Folate: 47?g dietary folate equivalents
Vitamin B12: 2.56?g
Vitamin A: 665IU
Vitamin A RAE: 36?g retinol activity equivalents
Vitamin E (alpha-tocopherol): 389.75mg
Vitamin D µg: --
Vitamin D IU: --
Vitamin K (phylloquinone): 239.31?g
Percent refuse: --
FYI – this Mexican inspired spaghetti squash casserole was a definite hit with the family!
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