Ingredients 4 Person(s)
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Step 1: Preheat the oven and prep the tray
Preheat the oven to 200°C (400°F) and line a large, rimmed baking sheet with parchment paper or foil so the roasted flesh doesn't stick.
Step 2: Soften the squash for safer cutting
Pierce each whole squash 4-5 times with the tip of a sharp knife, then microwave on high for 3-4 minutes per squash to soften the rind slightly before you cut into it.
Step 3: Halve the squash lengthwise
Set each squash on a stable board and, using a sturdy chef's knife, cut from the stem end to the tail in one firm motion to split it into two even halves.
Step 4: Scoop out the seeds
Use a large spoon to scrape out the seeds and stringy pulp from the centre of all four halves, leaving the firm orange flesh intact.
Step 5: Season the cut sides
Brush the flesh of each half with 15 ml (1 tbsp) olive oil and sprinkle evenly with 1/2 tsp (2.5 ml) of the salt and a pinch of the black pepper.
Step 6: Roast cut-side down
Arrange all four halves cut-side down on the prepared tray and roast for 35-40 minutes, until a fork slides easily into the thickest part of the flesh.
Step 7: Cool the squash for handling
Remove the tray from the oven, flip the halves cut-side up, and let them cool for 10 minutes until you can hold them comfortably; the flesh should give slightly under light pressure.
Step 8: Scrape into strands
Holding each half steady with a folded tea towel, drag a fork lengthwise through the flesh to separate it into spaghetti-like strands, then transfer the strands to a large bowl and set the four shells aside.
Step 9: Brown the beef
While the squash roasts, heat a large skillet over medium-high heat and add the 450 g (1 lb) ground beef, breaking it up with a spoon and cooking for 6-8 minutes until no pink remains.
Step 10: Drain the excess fat
Tilt the skillet and spoon off most of the rendered fat, leaving roughly 1 tbsp behind to carry flavour through the sauce.
Step 11: Sauté the onion and garlic
Stir the diced onion into the beef and cook for 3-4 minutes until softened and translucent, then add the minced garlic and cook for 30 seconds until fragrant.
Step 12: Build the marinara sauce
Pour in the 350 g (12 oz) marinara, 2 tsp (10 ml) Italian seasoning, and 1/4 tsp (1.25 ml) red pepper flakes, then simmer uncovered for 5 minutes, stirring occasionally, until the sauce has thickened slightly.
Step 13: Wilt in the spinach
Add the 60 g (2 cups) baby spinach to the simmering sauce and stir for 1-2 minutes, just until the leaves collapse and turn deep green.
Step 14: Taste and adjust the seasoning
Taste the sauce and stir in the remaining 1/2 tsp (2.5 ml) salt and any extra pepper needed; it should taste bold enough to season the mild squash strands too.
Step 15: Fold the strands into the sauce
Add the squash strands to the skillet and toss gently with two-thirds of the meat sauce, reserving the rest for topping the boats.
Step 16: Fill the reserved shells
Divide the sauced squash mixture evenly among the four shells, mounding it slightly so each boat is generously packed.
Step 17: Top with sauce and cheese
Spoon the remaining reserved meat sauce over each filled boat, then sprinkle with the 170 g (6 oz) mozzarella and 30 g (1/4 cup) Parmesan.
Step 18: Bake until bubbling
Return the boats to the 200°C (400°F) oven for 10-12 minutes, until the cheese has melted and the sauce bubbles at the edges.
Step 19: Broil for a golden top
Switch the oven to broil (grill) and cook for 2-3 minutes, watching closely, until the cheese is golden brown in spots.
Step 20: Rest, garnish and serve
Let the boats rest for 5 minutes so the filling sets, then scatter over the 2 tbsp (30 ml) chopped basil and serve one boat half per person.
Pro Tips for Perfect Low Carb Spaghetti Squash Recipes
Buy squash that feels heavy for its size and has a matte, pale-yellow rind, since a shiny or greenish rind usually means it was picked underripe and the strands will taste bland. Always roast cut-side down for the first bake; steam trapped between the flesh and the tray keeps the strands tender instead of stringy. Resist the urge to over-scrape the shells when pulling strands with a fork, since leaving a thin 6 mm (1/4 in) wall of flesh keeps the boats sturdy enough to hold the filling. If the strands look watery after scraping, spread them on a clean tea towel and pat dry before mixing in the sauce.
Storing and Making These Spaghetti Squash Boats Ahead
Cooled, filled boats keep in an airtight container in the fridge for up to 4 days; reheat covered in a 180°C (350°F) oven for 15-18 minutes until the centre is hot and the cheese re-melts. To make ahead, roast the squash and cook the meat sauce up to 2 days in advance and store separately, then assemble and bake just before serving so the cheese stays fresh rather than rubbery. For longer storage, wrap unbaked assembled boats tightly in foil and freeze for up to 3 months; thaw overnight in the fridge before topping with cheese and baking as directed. Avoid microwaving from frozen, as it turns the strands mushy instead of tender.
These low carb spaghetti squash recipes turn one roasted squash into golden, cheesy beef-stuffed boats with a fraction of the carbs of regular pasta. For more spaghetti squash recipes inspiration, browse the full Spaghetti Squash Recipes board — every idea there is written for real home kitchens, not professional bakers.
Frequently Asked Questions
Yes, this is one of the easiest low carb spaghetti squash recipes to prep in stages. Roast the squash and cook the meat sauce up to 2 days ahead, then store them separately in airtight containers in the fridge. Assemble the boats with cheese and bake just before serving so the topping stays fresh rather than going rubbery from a second full reheat. This also cuts your active dinner time down to about 15 minutes.
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