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Veggie Sauce on Spaghetti Squash Noodles

Updated: Jul 26, 2022

This is a twist on an old classic, and it can be adapted for vegan, paleo, and gluten-free diets! It's also a great way to increase your (or your kids') vegetable intake in a delicious way.

Prep & cook time: approx 45 mins

Servings: 4


PART 1: Sauce


  • 1/2 onion, chopped

  • 1 large carrot, grated

  • 1 zucchini, grated

  • 2 cups of chopped or food-processed mushrooms

  • 5 cloves of garlic, minced

  • 2 large leaves of kale, chopped coarsely

  • 1 red bell pepper, chopped (optional)

The rest

  • Optional: 1 lb (450g) grass-fed ground beef (or ground turkey)

  • 1 small can of tomato paste (approx 150mL)

  • 2 bottles of strained tomatoes (approx 700mL)

  • 2 Tbsp red wine OR 1 Tbsp fresh lemon juice

  • ~1 Tbsp Italian seasoning

  • 1 tsp oregano

  • Salt & pepper to taste

PART 2: Spaghetti squash noodles

  • 1 spaghetti squash

  • Approx 2 tsp avocado oil

  • 1/4 to 1/2 tsp sea salt



  1. Preheat oven to 350°F

  2. Cut spaghetti squash in half lengthwise. Brush inside surface with avocado oil, then place face down on a baking sheet.

  3. Bake for 20-30 minutes, until a fork can pass easily through the skin.

  4. Use a fork to scoop out the squash into stringy "noodles."

  5. Toss with 1/4 to 1/2 tsp of sea salt.

Meat sauce:

  1. Pre-chop all vegetables.

  2. Heat ground beef in a frying pan, stirring every couple minutes.

  3. When the meat is nearly brown, add in onions.

  4. Once meat is cooked through, add in carrots, zucchini, peppers, and mushrooms. Let cook for a couple minutes before moving on.

  5. Stir in tomato paste, strained tomatoes, wine, Italian seasoning, oregano, and salt & pepper. Simmer gently for 5 to 10 minutes, until vegetables are soft.

  6. Add in garlic for the last two minutes of cooking (cooking garlic only lightly maintains a little bit of medicinal properties!)

  7. Turn off heat, then add in kale.

  8. Spoon over spaghetti squash and enjoy!

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