Spaghetti Squash with Meat Sauce

Serves: 4

The very aptly named spaghetti squash provides a tasty, healthy substitute for regular pasta. It is the perfect solution for the weekly spaghetti night, one that the whole family will enjoy.

Dovetailing tip: Use the Italian Sausage that you browned for Meal 3. Saute the onion and garlic in coconut oil, then add the cooked sausage. Continue as directed.

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Cook Time:
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1 spaghetti squash
extra virgin olive oil, for drizzling
salt and pepper
1 teaspoon dried oregano
1 pound bulk Italian sausage
1 small onion, chopped
4 cloves garlic, minced
1 tablespoon Coconut Oil
1 tomato, chopped
1/2 jar tomato sauce
1 tablespoon Italian seasoning
salt and pepper to taste
fresh basil, for garnish


Preheat oven to 400 degrees F. Using a sharp knife, cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves with the cut side up on a rimmed baking sheet. Drizzle with olive oil and season with salt, pepper, and oregano. Roast the squash in the oven for 40-45 minutes, until you can poke the squash easily with a fork. Let it cool until you can handle it safely. Then scrape the insides with a fork to shred the squash into strands.

While the spaghetti squash is roasting, melt coconut oil in a large skillet over medium heat. Add chopped onion and garlic and cook for 4-5 minutes. Add ground Italian sausage and brown the meat, stirring occasionally. Season with salt and pepper. Add the chopped tomato, tomato sauce, and Italian seasoning and stir to combine. Simmer on low heat, stirring occasionally, while the spaghetti squash finishes roasting. Serve over spaghetti squash with basil for garnish.


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