Spaghetti Squash with Beef Bolognese

Why This Works for Intermittent Fasting

Spaghetti squash bolognese delivers everything your eating window needs: high-quality protein from grass-fed beef, a dense nutritional profile from the squash and herbs, and enough fat from the meat and olive oil to keep you satisfied well into the next fast. The eating window is short — this meal earns its place in it.

Ingredients

For the spaghetti squash:

• 1 large spaghetti squash (about 1.2kg / 2.5 lbs)
• 2 tablespoons olive oil
• Salt and black pepper

For the bolognese:

• 600g (1.3 lbs) ground beef (80/20 or similar fat content)
• 1 medium onion, finely diced
• 4 garlic cloves, minced
• 2 stalks celery, finely diced
• 1 medium carrot, finely diced (optional — omit if strict keto)
• 400g (14oz) tin crushed or chopped tomatoes (no added sugar — check label)
• 2 tablespoons tomato paste (no added sugar)
• 120ml (½ cup) beef stock or bone broth
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• Salt and black pepper to taste
• Fresh basil or parsley to serve
• Parmesan cheese to serve (optional)

Instructions

1. Preheat oven to 200°C / 400°F. Cut the spaghetti squash in half lengthways. Scoop out the seeds. Brush the cut surfaces with olive oil and season with salt and pepper.

2. Roast the squash. Place cut-side down on a lined baking tray. Roast for 35–40 minutes until the flesh is tender and a fork easily pierces the skin. Set aside to cool slightly.

3. Start the bolognese while the squash roasts. Heat 2 tablespoons of olive oil in a large, heavy pan over medium heat. Add the onion and celery (and carrot if using) and cook for 5–7 minutes until softened.

4. Add garlic. Add the minced garlic and cook for 1 minute, stirring, until fragrant.

5. Brown the beef. Increase heat to medium-high. Add the ground beef and cook, breaking it up with a wooden spoon, until browned all over — about 8 minutes. Season with salt, pepper, oregano, thyme, and paprika.

6. Add tomatoes and stock. Stir in the tomato paste and cook for 1 minute. Add the crushed tomatoes and beef stock. Stir well to combine.

7. Simmer. Reduce heat to low and simmer uncovered for 20–25 minutes, stirring occasionally, until the sauce thickens and flavours develop. Taste and adjust seasoning.

8. Shred the squash. Use a fork to scrape the flesh of the roasted squash lengthways — it will separate naturally into spaghetti-like strands. Season with a little salt.

9. Serve. Pile the squash strands into bowls and spoon the bolognese generously over the top. Finish with fresh basil or parsley and Parmesan if desired.

Nutrition Per Serving

Nutrition values are estimates and will vary based on beef fat percentage and portion size.

Fasting Compatibility

Best for 16:8, 18:6, or OMAD protocols. The protein and fat content provide strong satiety, making it an ideal last meal before a long fasting window. It reheats well the next day — make a double batch and eat the second half during your next eating window.

Related Recipes

• Ground beef bowl with cauliflower rice and herbs
• Turkey meatballs in tomato sauce with courgette noodles
• Slow-cooked beef and vegetable stew

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.