Food

Spaghetti Squash Taco Bake

I love fall for many reasons, but one of my favorites is the return of spaghetti squash. Spaghetti squash is a great way to make all your favorite pasta dishes minus the heavy calorie and carbohydrate burden. Spaghetti squash has 42 calories per cup compared to 220 calories for a cup of pasta. It’s carbohydrate count is 10 grams per cup compared to 43 grams for pasta. That is a significant difference, and a great reason to start incorporating more spaghetti squash into your diet. Not only is it lower in calories and carbs, it’s a good source of protein, fiber and beta carotene.

Cooking spaghetti squash just right is key in creating a dish that is reminiscent of traditional pasta. You want your squash to have some tenderness to it, yet not be soggy. There are many ways to cook spaghetti squash and I’ve tried them all. I have had the most success with roasting it in the oven. The only drawback of this method is it’s time consuming, but the results are worth the wait.

Spaghetti squash is also great in casseroles, use it to replace rice or pasta in any dish. I found this recipe on the blog Gluten Free Jess.The only adjustment I made was to add roasted corn. You can play with the ingredients, add or remove as you wish, you really can’t go wrong. Another possible addition would be a can of diced tomatoes or some jalapeno peppers if you like it spicy. I left those out because of my picky children.

This recipe is easy to make, the best part is you can mix everything up at your leisure, then pop it in the oven when you’re ready to eat. 40 minutes later you have a delicious meal.

Spaghetti Squash Taco Bake

Gluten free, low carb and bursting with flavor, this will delight the whole family. 

Author Jessica Schlangen

Ingredients

  • 1 - 1.25 Pound Ground Turkey
  • 1 Large Spaghetti Squash (or 2 smaller ones, I prefer the smaller because they are easier to cut)
  • 1 Packet of Taco Seasoning (I prefer the organic variety but any kind will do)
  • 1 Can Plain black beans, drained and rinsed
  • 1 Cup Roasted Corn (I buy frozen from Trader Joes, but you could use canned corn as well)
  • 1 Cup Shredded cheddar cheese (or any cheese you prefer)

Optional Toppings

  • Plain Greek Yogurt (as a sour cream sub, or you could use regular sour cream)
  • 1 Can Diced tomatoes
  • 1/2 Cup Green onions (sprinkle on top)
  • 1 Avocado (serve on the side)
  • Salsa
  • 1 Diced jalapeno pepper

Instructions

To cook the spaghetti squash (this can be done ahead of time)

  1. Preheat oven to 350 degrees. 

  2. Cut spaghetti squash in half, scrape out all seeds. Season with salt and pepper. Brush a small amount of olive oil the top. 

  3. Place squash face down on a baking sheet and bake for about 40-45 minutes or until soft and strands easily come away from the sides. Cooking time will greatly depend on size. If you are using smaller ones, check every 20 minutes. 

  4. Take squash out of oven and let cool. 

For Taco Bake

  1. Brown turkey in large frying pan. 

  2. Drain and rinse the beans and add to turkey, then add the corn. 

  3. Prepare taco seasoning according to package instructions and add to pan, mixing well. Let simmer for a few minutes. 

  4. Using a fork, scrape spaghetti squash from shell and add to turkey mixture. Incorporate well. 

  5. Line a 9x13 pan with non stick foil or grease well. Pour mixture into pan and spread evenly. 

  6. Top with cheddar cheese. Cover with foil and bake for 30 minutes.

  7. Remove foil after 30 minutes and cook an additional 5-10 minutes letting cheese slightly brown. 

  8. Remove from oven, let stand for 5 minutes before serving. 

  9. Cut into squares, add toppings and enjoy! 

  • Vanessa
    December 14, 2017 at 12:43 pm

    My favorite!!! Love this recipe

  • Nancy Hardin
    December 15, 2017 at 8:04 pm

    I’ve never tried Spaghetti Squash, but this recipe tips me over the wall to try it. Sounds so delicious! Excellent post! Thanks for sharing!

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