Are you looking for a low-carb alternative to traditional spaghetti? Look no further than this mouthwatering Keto Spaghetti Squash Bake.
This simple but nutritious recipe offers all the deliciousness of classic pasta dishes without the added carbs.
Why you’ll love this keto-friendly recipe
If you love spaghetti squash, this dish may just become one of your new favorite spaghetti squash recipes.
The delightful blend of roasted spaghetti squash, fresh tomatoes, and melted cheese creates a flavorful dish that the entire family will enjoy.
In addition to being an easy-to-make and delicious meal, this Keto Spaghetti Squash Bake recipe is packed with nutritious ingredients that help support overall health and well-being.
This recipe uses olive oil, which is filled with heart-healthy monounsaturated fats that can help balance cholesterol levels.
Moreover, incorporating eggs into the mix binds the squash together and provides additional health benefits.
Research published in Nutrition & Food Science found eggs to be an excellent source of protein and essential nutrients, including vitamin D3, selenium, and choline.
The study further suggests that consuming eggs can promote feelings of satiety, which aids in weight loss and weight management.
Egg yolks are also a rich source of antioxidants such as lutein and zeaxanthin. These antioxidants are essential for eye health and can help reduce the risk of age-related macular degeneration and cataracts.
Another key ingredient in this recipe is tomatoes, which are an excellent source of vitamin C and lycopene.
"Lycopene is a carotenoid that has been linked to a lower risk of heart disease and certain types of cancer," explains Dr. Berg.
Another reason you’ll love this dish is that it’s completely gluten-free, making it suitable for those with celiac disease or gluten sensitivity.
You can also customize this recipe by serving spaghetti squash with low-carb spaghetti sauce or topping it with your favorite non-starchy vegetables.
What is spaghetti squash?
Spaghetti squash is a yellow, oblong winter squash. When cooked, the flesh comes apart in strands similar to spaghetti, hence its name. This versatile fruit can be boiled, steamed, roasted, or grilled.
What’s more, it’s gluten-free, low in carbs, and offers plenty of health benefits.
According to a study published in Food Science and Technology, spaghetti squash flesh provides vitamin C and trigonelline.
Trigonelline is a potent antioxidant that has been found to enhance blood sugar regulation, making it especially beneficial for individuals with diabetes.
Additionally, spaghetti squash is an excellent source of magnesium and potassium, which contribute to better digestion, muscle function, and nerve signal transmission.
Is spaghetti squash keto-friendly?
Yes, spaghetti squash is 100 percent keto-approved. It's an excellent low-carb substitute for traditional pasta, containing just 6.3 grams of carbs per 100 grams.
Moreover, its high fiber content promotes satiety, which helps avoid overeating and maintains fat-burning mode.
This delicious winter squash can also be substituted for traditional noodles and pasta in dishes such as lasagna, stir-fries, and casseroles.
What to serve with this Keto Spaghetti Squash Bake
Finding the perfect side to complement this dish isn’t challenging, as there are many keto-friendly options that perfectly complement spaghetti squash.
Here are delectable suggestions to make this Keto Spaghetti Squash Bake shine even brighter.
Keto Garlic Bread
Indulge in a slice of heaven with this delicious and simple-to-prepare Keto Garlic Bread.
Toast the bread in the oven for a delightful crunch that complements the creamy melted cheese in this squash recipe.
Keto Broccoli Cheddar Casserole
Weekdays can get hectic, but with this simple Keto Broccoli Cheddar Casserole, dinner prep can be a breeze.
The creamy and cheesy flavors of the casserole blend beautifully with the squash, creating an indulgent meal that won't spike glucose levels.
Italian Keto Stuffed Bell Peppers
To create a dish that looks as good as it tastes, try these Italian Keto Stuffed Bell Peppers.
The combination of ground turkey, cheese, and spices will leave you feeling satisfied and energized.
Keto Greek Salad
If you're craving a light side dish, this Keto Greek Salad is the perfect solution.
The fresh and tangy flavors of feta cheese, Kalamata olives, and tomatoes perfectly balance the richness and texture of the squash bake.
Keto Parmesan Green Beans
If you enjoy the sharp flavors of Parmesan cheese, you'll love these Keto Parmesan Green Beans.
Simply toss the green beans with olive oil, garlic, salt, freshly ground black pepper, and grated Parmesan cheese, then bake for a crispy and decadent side dish.
Roasted Brussels Sprouts
To add nutritious greens to your meal, make these Roasted Brussels Sprouts.
The slightly sweet and nutty taste of the Brussels sprouts pairs well with the tangy flavors of tomatoes in this Keto Spaghetti Squash Bake.
Keto Loaded Mashed “Potatoes”
You don't have to miss out on classic comfort foods on a keto diet.
These Keto Loaded Mashed "Potatoes" are the ideal side dish for this squash bake and will surely satisfy your cravings for mashed potatoes.
The creamy blend of cauliflower, sour cream, cheese, and bacon creates a delicious side dish that's sure to be a hit at the dinner table.
Storing and reheating tips
If you prepared a large batch of this Keto Spaghetti Squash Bake and have leftovers, you can store them in an airtight container for up to five days.
You can also freeze the baked squash for up to three months.
When ready to eat, thaw it in the fridge overnight, reheat in a pan on medium heat, and add a splash of water to prevent sticking.
If you prefer a crispier texture, bake the leftovers in the oven at 375 degrees F (190 degrees C) for 10 to 12 minutes.
It’s best to avoid reheating this dish in the microwave, as it can make the squash mushy.
Key takeaways
This Keto Spaghetti Squash Bake is not only easy to make but also loaded with essential nutrients, protein, fiber, and antioxidants.
Pair it with your favorite low-carb side dishes, such as Keto Garlic Bread or Keto Broccoli Cheddar Casserole, for a wholesome and nutritious meal.
FAQ
1. How many carbs are in Keto Spaghetti Squash Bake?
This spaghetti squash recipe contains seven grams of carbs per serving, making it an ideal meal option for those following a Healthy Keto® diet.
2. Is spaghetti squash healthy for you?
Yes, spaghetti squash is a nutritious and low-carb choice for those looking to support their health, as it's an excellent source of vitamin C, magnesium, potassium, and fiber.
Additionally, spaghetti squash is gluten-free and suitable for people with celiac disease or gluten sensitivity.
3. Do you have to cut spaghetti squash in half before cooking it?
Yes, it’s crucial to cut the spaghetti squash in half lengthwise and remove the seeds before roasting it. Otherwise, the squash can explode due to a build-up of steam inside it.
4. Is spaghetti squash high in carbs?
No, spaghetti squash is relatively low in carbs, containing just 6.3 grams of carbs per 100 grams, making it a suitable option for those following a keto diet.
Sources
https://www.emerald.com/insight/content/doi/10.1108/00346651011043961/full/html
