I know that sometimes while on keto, you may miss out on the great taste of pasta. Unfortunately, pasta contains loads of carbohydrates that you really want to avoid if you’re on a ketogenic pattern. But no one has said the same about spaghetti squash! On the contrary… as it contains nutrients such as folic acid, beta-carotene, vitamin A and potassium, it is the perfect choice for your healthy keto-friendly diet.
This quick and easy squash is exactly what you’re looking for if you want to try something new without ruining your protein intake. It’s also a great basic recipe with which you can start experimenting with other ingredients of your choice.
You can add garlic, onions, mushrooms, or peppers and find your favorite spaghetti squash recipe. I prefer using minced pork, but if you’re looking for a lighter meal, you can substitute pork for ground chicken, beef, or turkey.
If you don’t want to keep it that simple, I suggest you add black pepper, red pepper flakes, onion powder and garlic powder to the meat sauce.
professional adviceMake your own Italian spice blend with marjoram, basil, thyme, rosemary, and sage. Store it in a container away from light and use it whenever you find convenient. It’s also great to add to pizza, grilled veggies, scrambled eggs, or homemade bread.
- 1 Small spaghetti squash (approx. 3 pound)
- 1 1 pound (450 g) ground or minced pork (or use beef, turkey, and chicken)
- 1 14.5 ounces (410 gA can of chopped tomatoes
- 2 tablespoons Italian seasoning
- 2 tablespoons (30 ml) coconut or avocado oil for cooking meat
- 2 tablespoons (30 ml) coconut or avocado oil for cooking squash pasta
- Salt and pepper to taste
- 1/4 cup Fresh chopped parsley or basil for garnish
- Heat the oven to 375 F (190 C).
- Carefully cut the spaghetti in half (it may be difficult to slice). Rub the oil and salt all over the inside of the zucchini and place them face down on a greased baking tray.
- Bake for 45 minutes (until the squash is tender). Let it cool and then use a fork to pull the strands of spaghetti.
- Meanwhile, prepare the meat sauce by adding oil to a large skillet and browning the meat. Then add the diced tomatoes and Italian seasoning and simmer until the squash is ready. Add salt and pepper to taste.
- Finally, mix the spaghetti with the meat sauce or add the sauce over the spaghetti squash. Garnish with fresh parsley or basil.
All nutritional data is estimated based on the amounts of each serving.
Net Carbs Per Serving: 10g
- Calories: 313
- sugar: 6 grams
- Fat: 19 grams
- Carbohydrates: 13 grams
- the basic: 3 g
- protein: 25 grams