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A bowl of spaghetti squash, ground pork and marinara sauce with a spoon sticking out.

Spaghetti Squash Bowls

  • Author: Erin Jensen
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: Serves 4-5 people 1x
  • Category: Dinner
  • Method: Stove Top and Oven
  • Cuisine: American


Spaghetti Squash Bowls – an easy weeknight dinner that is simple and delicious! Perfect for meal prep!


  • 1 spaghetti squash (roasted or Instant Pot)
  • 1 tablespoon ghee or olive oil
  • 1.5 lbs ground Italian sausage
  • 1/2 red onion, diced
  • 1 tablespoon garlic, minced
  • pinch of kosher salt
  • 15oz jar of spaghetti sauce (easy homemade sauce)


  1. Prep spaghetti squash: cook the entire spaghetti squash in the oven or Instant Pot.
  2. Cook meat mixture: About 10 minutes prior to the spaghetti squash being done, bring a large cast iron skillet to medium-high heat and add olive oil (or ghee). Add garlic and cook for approximately 1 minute, or until fragrant.  Add sausage, red onion, and salt and continue to move around pan until fully cooked.  
  3. Option to add vegetables: if you choose to add a vegetable, add it now, and cook for a few more minutes until tender but firm.
  4. Add sauce: pour your spaghetti sauce of choice over the meat mixture, mix to combine, and continue cooking until heated through.
  5. Assemble: add some spaghetti squash to a bowl (top it with a chunk of ghee and a pinch of salt and pepper) and pile the meat sauce on top.
  6. Serve immediately.


  • Optional Vegetables: you can easily add some vegetables to this meat sauce in step 3, like mushrooms, zucchini, fresh spinach, etc. 
  • Meal Prep: this could easily be meal prepped!  Just make the sauce and the spaghetti squash and store in separate containers, reheat, and enjoy throughout the week!
  • Storage: place in an airtight container for up to 5-6 days.  Recommended to store the meat sauce separate from the cooked spaghetti squash to prevent any sogginess.


  • Serving Size: 1 cup
  • Calories: 291
  • Sugar: 3.3 g
  • Sodium: 755 mg
  • Fat: 17.5 g
  • Carbohydrates: 21.8 g
  • Protein: 11.7 g
  • Cholesterol: 35.7 mg

Keywords: spaghetti squash bowl