Spaghetti Squash Casserole Easy Cheesy Low Carb Dinner 2025

Craving that deep, soul-satisfying comfort of a cheesy, baked pasta dish but trying to stick to a low-carb lifestyle? It can feel like an impossible choice between satisfying your cravings and meeting your health goals. You’re looking for something that feels indulgent and hearty, not like a sad, flavorless substitute.

You’ve probably tried other “healthy” casserole recipes that turned out bland, watery, or just didn’t hit the spot. The search for a truly delicious, guilt-free comfort food that the whole family will actually eat can be exhausting. You need a recipe that’s not only easy for a busy weeknight but also delivers on the rich, savory, and cheesy promise of a classic casserole.

As someone who loves a hearty casserole but tries to keep carbs in check, I’ve spent years perfecting a version that doesn’t compromise on flavor. This is it. This easy, cheesy Spaghetti Squash Casserole is the ultimate low-carb comfort food. Featuring tender spaghetti squash strands, a savory meat sauce, and a creamy cheese layer, it’s a healthy, high-protein dinner perfect for keto diets and meal prep. Updated for 2025.

Why This Will Be Your New Favorite Low-Carb Recipe

This recipe will quickly become your go-to because it is packed with flavor, incredibly easy to make, and perfectly fits a healthy lifestyle. It’s more than just a recipe; it’s a solution for delicious, guilt-free weeknight dinners.

• Healthy & Low-Carb: This casserole is the perfect way to satisfy pasta cravings with just 8g net carbs per serving, making it ideal for keto and low-carb diets.
• Incredibly Flavorful: You won’t miss the pasta! Rich layers of savory ground beef, tangy marinara, and a creamy, decadent cheese filling make this an indulgent and satisfying meal.
• Perfect for Meal Prep: This is a lifesaver for busy weeks. It tastes even better the next day as the flavors meld together, and it’s completely freezer-friendly.
• Easy to Customize: This recipe is a fantastic base. You can easily swap proteins, add your favorite low-carb veggies, or change up the sauce to make it your own.

The Ultimate Spaghetti Squash Casserole Recipe (2025)

Making this “million dollar” spaghetti squash casserole is a simple and rewarding process. I’ve broken it down into three easy-to-follow stages: preparing your core components, assembling the delicious layers, and baking it to golden, bubbly perfection. My instructions include key tips to avoid common pitfalls, like a watery result, ensuring you get a perfect casserole every single time.

1. The Foundation: How to Cook Perfect Spaghetti Squash

The secret to a great casserole is a perfectly roasted and properly drained spaghetti squash. This ensures you get firm, spaghetti-like strands that hold up to the sauce without turning mushy or watery.

Materials Needed:
* 1 large spaghetti squash (about 3-4 lbs)
* 1 tbsp olive oil
* Salt and pepper to taste

Step-by-Step Directions:
1. Prep: Preheat your oven to 400°F (200°C). Very carefully, use a sharp knife to cut the spaghetti squash in half lengthwise. Use a spoon to scoop out the seeds and stringy pulp from the center.
2. Season: Drizzle the cut sides of the squash with olive oil and sprinkle generously with salt and pepper.
3. Roast: Place the squash halves cut-side down on a baking sheet. Roast for 30-40 minutes. It’s done when you can easily pierce the skin with a fork.
4. Shred: Allow the squash to cool for about 10 minutes, or until it’s safe to handle. Use a fork to scrape the flesh from side-to-side (across the width) to create those signature long, spaghetti-like strands.
5. Drain: Transfer the strands to a colander or wrap them in cheesecloth. Gently press or squeeze to remove as much excess water as possible. This step is the absolute key to a non-watery casserole.

Pro-Tip: Scraping the squash crosswise, not lengthwise, gives you the longest, most spaghetti-like strands. Don’t skip draining the excess moisture—it’s the most common mistake and the secret to a perfect texture!

Pin this tip for perfectly cooked spaghetti squash every time!

2. The Layers: Crafting the Savory Meat Sauce & Creamy Cheese Filling

The heart of this casserole lies in its two rich and flavorful layers: a savory meat sauce and a smooth, creamy cheese filling. These components come together quickly while your squash is roasting.

Ingredients (for both layers):

• Meat Sauce:
  • 1 lb lean ground beef (or ground turkey/sausage)
  • 1 cup low-carb marinara sauce (like Rao’s)
  • 1 tsp Italian seasoning
  • 1/2 tsp salt
  • 1/4 tsp black pepper
• Cream Cheese Filling:
  • 8 oz cream cheese, softened
  • 1/4 cup sour cream
  • 2 tbsp chopped fresh parsley
  • 1/2 tsp garlic powder

Instructions:

1. Brown the Meat: In a large skillet over medium-high heat, cook the ground beef, breaking it apart with a spoon, until it’s fully browned. Drain off any excess grease from the pan.
2. Simmer the Sauce: Stir the low-carb marinara sauce, Italian seasoning, salt, and pepper into the cooked beef. Bring the sauce to a gentle simmer and let it cook for about 5 minutes to allow the flavors to meld together beautifully. Set it aside.
3. Mix the Filling: In a separate medium-sized bowl, combine the softened cream cheese, sour cream, chopped fresh parsley, and garlic powder. Mix with a spatula or spoon until the mixture is smooth and well-combined.

Pro-Tip: Using a quality, low-sugar marinara sauce like Rao’s is a game-changer for keeping this recipe truly low-carb without sacrificing that rich tomato flavor. Always let your cream cheese soften to room temperature for the smoothest, non-lumpy filling.

3. The Grand Finale: Assembling and Baking Your Casserole

The final step is to layer all your delicious components into a baking dish and bake until it’s hot, bubbly, and beautifully golden brown on top. The layering technique is key to getting that perfect bite with a little bit of everything.

Materials Needed:

• Prepared Spaghetti Squash Strands
• Prepared Meat Sauce
• Prepared Cream Cheese Filling
• 1.5 cups shredded mozzarella cheese
• Optional: 1/4 cup grated Parmesan cheese
• A 9×13 inch baking dish

Step-by-Step Directions:

1. Preheat & Prep: Preheat your oven to 375°F (190°C). Lightly grease your 9×13 inch baking dish with cooking spray or butter.
2. First Layer (Squash): Spread half of the drained spaghetti squash strands evenly across the bottom of the dish.
3. Second Layer (Sauce): Top the squash with half of the savory meat sauce.
4. Third Layer (Cream Cheese): Carefully spread the entire cream cheese mixture over the meat sauce layer. Use the back of a spoon to spread it as evenly as possible.
5. Fourth Layer (Squash): Add the remaining spaghetti squash strands on top of the cream cheese.
6. Fifth Layer (Sauce): Top with the rest of the meat sauce, spreading it to the edges.
7. Cheese Topping: Sprinkle the shredded mozzarella and optional Parmesan cheese evenly over the top.
8. Bake: Place the casserole in the preheated oven and bake for 20-25 minutes. It’s ready when the cheese is melted, bubbly, and starting to turn golden brown on top. Let it rest for 10 minutes before serving.

Lesson Learned: Letting the casserole rest after baking is crucial. It allows the layers to set, making it much easier to cut and serve clean, beautiful slices. If you cut it too soon, it will be runny.

Save this recipe to your ‘Keto Dinners’ board for later!

Key Takeaways: Your Quick Guide to the Perfect Spaghetti Squash Casserole

To ensure your casserole is a huge success every time, remember these four essential tips. They are the difference between a good casserole and a great one!

• Don’t Skip Draining: The #1 secret to a non-watery casserole is squeezing excess moisture from the cooked squash strands. This is the most important step for texture.
• Layer with Care: Follow the specific layering order (Squash -> Meat -> Cream Cheese -> Squash -> Meat -> Mozzarella) for the best texture and flavor distribution in every bite.
• Use Quality Marinara: A good low-carb, low-sugar marinara sauce makes a significant difference in the overall taste and helps keep the dish keto-friendly.
• Let It Rest: Patience is a virtue! Allow the casserole to sit for at least 10 minutes after baking. This helps it set for perfect, clean slices that hold their shape.
• Meal Prep Champion: This recipe is perfect for making ahead. You can fully assemble it, cover, and refrigerate for up to 2 days before baking, or freeze it for up to two months.

People Also Ask About Spaghetti Squash Casserole

Here are answers to some of the most common questions about making this delicious low-carb dish.

How do you keep spaghetti squash casserole from being watery?

The most crucial step to prevent a watery casserole is to remove as much excess moisture from the cooked spaghetti squash as possible. After shredding the strands, place them in a colander or wrap them in cheesecloth and gently squeeze out the water. Additionally, avoid overcooking the squash, as this can make it release more liquid. Roast it only until it is fork-tender.

Can I freeze spaghetti squash casserole?

Yes, this casserole freezes beautifully, making it perfect for meal prep. You can freeze it either baked or unbaked. For the best results, assemble the casserole in a freezer-safe dish, cover it tightly with a layer of plastic wrap and a layer of aluminum foil, and freeze for up to 2 months. To cook, thaw it completely in the refrigerator overnight before baking as directed.

What are some good variations or add-ins for this casserole?

This recipe is incredibly versatile! You can easily swap the ground beef for ground turkey, spicy Italian sausage, or even shredded chicken. To add more vegetables and nutrients, try mixing in sautéed mushrooms, wilted spinach (be sure to squeeze it dry!), or diced bell peppers with the meat sauce. For a completely different flavor profile, you could use a low-carb Alfredo sauce instead of marinara.

What do you serve with spaghetti squash casserole?

This casserole is a hearty, all-in-one meal, but it pairs wonderfully with simple, fresh side dishes. A crisp green salad with a light vinaigrette dressing is a perfect choice. Other great low-carb options include steamed broccoli with lemon, roasted green beans with garlic, or sautéed asparagus. These sides complement the richness of the casserole without adding extra carbs.

Final Thoughts

This spaghetti squash casserole has become a staple in my home for a guilt-free comfort meal that never disappoints. It proves that you don’t have to give up the cozy, satisfying meals you love to maintain a healthy, low-carb lifestyle. It’s cheesy, savory, and feels like a true indulgence.

What’s your favorite way to customize it? I’d love to hear your ideas in the comments below