Spaghetti Squash Bolognese {Paleo, Whole30} - % (2024)

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}

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Want More Easy Whole30 and Paleo Dinner Recipes? Try One of These!

One Skillet Creamy Tuscan Chicken

Lemon Chicken with Kale

One Skillet Greek Chicken

Meatball Marinara Stuffed Sweet Potatoes

Burrito Bowls with Cauliflower Rice

Chicken Spinach Artichoke Stuffed Spaghetti Squash

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