Spaghetti squash taco casserole is a healthy, low carb, family friendly meal packed with nutrient dense ingredients. This casserole is made with salsa, green chilis, peppers, onions and taco seasoning.
Spaghetti Squash Taco Casserole
Spaghetti squash is a delicious vegetable that is low in carbs, low in calories, and loaded with nutrients. What you’ll love about this recipe is that it is a great alternative to a pasta dish. Don’t get me wrong, pasta is delicious! But sometimes it is nice to lighten up the meals and add in the veggies. This casserole tastes just like the real deal without all the carbs.
Even if you’re quite skeptical of spaghetti squash, don’t fret! It has a pasta-like consistency and is mild in taste which makes it create for a wide variety of spices. The combination of roasting the spaghetti squash and then baking it, allows for the perfect consistency and texture.
Although this recipe has a few steps, don’t get intimidated! It’s actually quite easy and just takes a little preparation time. Below you’ll find a few tips and tricks on how to make the best taco casserole recipe!
Ingredients in spaghetti squash taco casserole
You will need the below ingredients to whip ip this spaghetti squash casserole.
- Spaghetti squash
- Onion
- Garlic
- Red bell pepper
- Jalapeño pepper
- Ground beef or turkey
- Canned diced green chilis
- Tomato paste
- Salsa
- Taco seasoning: 1 tbsp chili powder, 2 tsp cumin, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp salt, 1/2 tsp oregano, pinch red pepper flakes OR 2-3 tbsp store bought brand
- Additional toppings: shredded lettuce, cheddar cheese, sour cream or greek yogurt, cilantro, salsa
Why you’ll love spaghetti squash taco casserole
- This recipe makes the best easy dinner idea.
- It’s gluten free, paleo friendly and keto friendly.
- Spaghetti squash casserole makes a great pasta alternative.
- This recipe makes a large batch so it makes great left overs.
- Spaghetti squash is loaded with vitamins and antioxidants.
- You can make meal prep it on Sunday and have lunch for the whole week!
How to make easy spaghetti squash
To start, microwave your spaghetti squash before cutting it.
Poke your spaghetti squash with a fork or a knife and place it in the microwave whole (yes, whole!) and microwave it for about 4 minutes. This makes it 10x easier to cut in half!
Carefully, cut the spaghetti squash in half. Drizzle the cut side with olive oil, salt and pepper. Place the spaghetti squash cut side down on a baking sheet lined with parchment paper.
Bake at 400 degrees for 23-25 minutes until al dente. Cooking the squash al dente makes the perfect texture squash.
How to make make spaghetti squash taco casserole
Now the the spaghetti squash is cooked, let’s put the casserole together.
- Firstly, lower the oven temperature to 350 degrees.
- Heat a large pan with a tablespoon of olive oil and sauté onions, red pepper, jalapeño and garlic. Continue to cook for another minute.
- Now add in the meat and seasonings. Ground the meat and continue to cook until fully cooked through.
- Add in the diced green chilis, tomato paste, and salsa. Mix until fully incorporated.
- Stir in the cooked spaghetti squash (4 cups) and mix until fully combined.
- Add the mixture into a casserole dish, top it with cheese (optional)
- Bake at 350 for 25 minutes.
- Remove the dish from the oven and let it cool for a minute or two. Cut it into 6-8 servings and top it with shredded lettuce, cheddar cheese, sour cream, cilantro and salsa. Enjoy!
Helpful tips to make the best taco casserole
Follow the few helpful tips below to ensure you make the best taco casserole!
- Sauté the onion, garlic, red pepper, and jalapeño first. This will allow them to caramelize before adding in the other veggies and meat.
- Use a casserole dish or a large 9×13 dish.
- Top the casserole with cheese before baking. Omit for whole 30! This step is optional but definitely recommended! Sprinkle a little cheese on top before baking it in the oven. Or remove the casserole a few minutes before its done, add the cheese and cook it for the remaining time.
- Add all the toppings. Add shredded lettuce, cilantro, cheddar cheese, salsa, sour cream or greek yogurt on top of your serving. Trust me, you won’t regret it!
Frequently asked questions
Is spaghetti squash keto?
Yes! Since spaghetti squash is a low carb and nutritious vegetable it is considered keto.
What are the benefits of spaghetti squash?
Spaghetti squash that offers a wide variety of vitamins and benefits. It is also a great source of fiber and vitamin C.
Is spaghetti squash easy to make?
Yes it is super easy to make. Carefully cut the squash in half, season it with oil, salt and pepper, and bake it at 400 degrees for 23-25 minutes. Then follow the remaining steps in this recipe.
Is spaghetti squash low carb?
Yes. While carbs are delicious and completely necessary for a balanced diet, spaghetti squash it’s roughly 5-7 carbs per one cup.
How to store
Once the casserole has completely cooled, cover it in plastic wrap and store it in the fridge for up to 5 days. Additionally, you can cut up the casserole into individual servings and store them in individual serving containers for easy grab and go meals.
Other dinner recipes you’ll love
If you love this spaghetti squash casserole, definitely give these other dinner recipes a try.
The Best Flavorful Turkey Meatballs
Greek Chicken Meatballs with Lemon Orzo
Did you make this taco casserole?
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Spaghetti Squash Taco Casserole (Low Carb, Whole 30)
Equipment
- Casserole dish 9×13
Ingredients
- 1 medium spaghetti squash roasted, 4 cups cooked
- 1 small onion finely chopped
- 1 clove garlic or 1 tsp garlic powder
- 1 red bell pepper finely chopped
- 1 jalapeño finely chopped and seeded
- 1 ⅓ pound lean beef or turkey
- 4 oz can diced green chilis
- 2 tbsp tomato paste
- ¾ cup salsa
taco seasoning
- 1 tbsp chili powder
- 2 tsp cumin
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp salt
- ½ tsp oregano
- pinch red pepper flakes
- OR 2-3 tbsp store bought taco seasoning
additional toppings
- cheddar cheese, cilantro, shredded lettuce, salsa, sour cream or greek yogurt
Instructions
- Preheat your oven to 400 degrees. Cut the spaghetti squash in half and bake cut side down for 23-28 minutes (or until cooked through) I like to cook mine until al dente. Let the squash cool slightly and then, using a fork, scrape out the squash into a bowl and set aside.
- Lower the oven temperature to 350 degrees.
- Heat a large pan with a tablespoon of olive oil and sauté onions, red pepper, jalapeño and garlic. Continue to cook for another minute.
- Add in the meat and taco seasonings. Ground the meat and continue to cook until fully cooked through.
- Now, add in the diced green chilis, tomato paste, and salsa. Mix until fully incorporated.
- Add in the cooked spaghetti squash (4 cups) and mix until fully combined.
- Add the mixture into a casserole dish, top it with cheese (optional), and bake at 350 for 25 minutes.
- Remove the dish from the oven and let it cool for a minute or two. Cut it into 6-8 servings and top it with shredded lettuce, cheddar cheese, sour cream, cilantro and salsa. Enjoy!
Notes
Nutrition
Made this dish tonight for dinner. I didn’t have green chilies so I substituted with a can of diced tomatoes came out delicious.
Definitely, a keeper.
Thanks, Lynn! I am so glad you liked it. Also, great idea subbing in diced tomatoes for green chilis!
My girlfriend made this for me, it was very good.