Keto Roasted Spaghetti Squash
This healthy pasta alternative transforms roasted spaghetti squash into tender strands topped with a vibrant tomato-beet sauce. The sauce combines earthy fresh beets with aromatic dill, mustard seed, and garlic for a unique twist on traditional marinara. Perfect for weeknight dinners or meal prep, this colorful dish offers a satisfying, nutrient-dense alternative to regular pasta that's naturally lower in carbs and calories.
Ingredients
- 2 medium spaghetti squash, 3 lb eachzucchini noodles1:1vegetarianlow-carb
use spiralizer, no cooking needed
- 1 tablespoon olive oil
- 1 tablespoon garlic, chopped
- 1 ½ teaspoons dried dill weed
- 1 ½ teaspoons yellow mustard seed
- ½ teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon ground red pepper, cayenne
- ½ cup fresh beets, chopped peeledcanned beets1:1vegetarianlow-carb
drain and rinse first, reduce cooking time
- 2 cans (14 oz each) diced tomatoes, undrainedcrushed tomatoes1:1vegetarianlow-carb
creates smoother sauce texture
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh parsley, chopped
Instructions
- 1
Heat oven to 425°F and cut squash in half, removing seeds and fibers
- 2
Place squash cut sides down in pan and carefully pour 2 cups cold water around them
- 3
Bake about 45 minutes until knife can easily penetrate skin
- 4
Turn squash over and cool 20 minutes, then scrape insides with fork into bowl
- 5
Heat olive oil with garlic, dill, mustard seed, salt, pepper and red pepper over medium heat, shaking pan until garlic is golden brown
- 6
Add beets and tomatoes and simmer about 20 minutes until beets are tender
- 7
Remove from heat and stir in Dijon mustard and parsley
- 8
Serve 1/2 cup sauce over 1 cup spaghetti squash
Tips
Pierce squash skin with fork before cutting to make it easier to slice safely
Test beet tenderness with fork - they should pierce easily but not be mushy
Store leftover roasted squash strands separately from sauce to prevent sogginess
Good to Know
Refrigerate cooked squash and sauce separately up to 4 days
Roast squash up to 2 days ahead and reheat before serving
Serve immediately while squash is warm with sauce on top
Common Mistakes
Don't overcook squash or it becomes mushy instead of pasta-like
Keep sauce and squash separate until serving to prevent sogginess
Substitutions
use spiralizer, no cooking needed
drain and rinse first, reduce cooking time
FAQ
Can I use other winter squash varieties?
Yes, delicata or acorn squash work but won't create the same pasta-like strands as spaghetti squash.
How do I know when the spaghetti squash is done?
The skin should give slightly when pressed and a knife should pierce through easily without resistance.
Can I freeze the cooked spaghetti squash?
Yes, freeze the cooked squash strands for up to 3 months, but texture may be slightly softer after thawing.