Getting a nutritious dinner on the table during busy weeknights can feel like solving a puzzle. Between after-school activities, homework help, and trying to squeeze in some family time, the last thing anyone wants is to spend hours in the kitchen cooking complicated meals.
That’s why this spaghetti squash taco bake has become such a favorite in our house – it’s a creative spin on taco night that’s both healthy and satisfying, easy to prep ahead, and lets you sneak extra vegetables onto everyone’s plate without any complaints.
Why You’ll Love This Spaghetti Squash Taco Bake
- Low-carb alternative – Using spaghetti squash instead of regular pasta makes this a perfect choice for anyone watching their carb intake while still craving Mexican flavors.
- Gluten-free friendly – With naturally gluten-free spaghetti squash and gluten-free taco seasoning, this dish fits perfectly into a gluten-free diet without sacrificing taste.
- Meal prep friendly – You can prepare this ahead of time and reheat portions throughout the week for easy, healthy lunches or dinners.
- Customizable protein options – Whether you prefer turkey, beef, or chicken, this recipe works great with any ground meat of your choice.
- Loaded with vegetables – Between the spaghetti squash, tomatoes, corn, and onions, you’re getting plenty of vegetables in each serving without even trying.
What Kind of Spaghetti Squash Should I Use?
When shopping for spaghetti squash, look for one that feels heavy for its size and has a firm, pale yellow shell without soft spots or cracks. Medium to large squash (about 4-5 pounds) typically work best for this recipe since they’ll give you those nice, long strands that make such a great substitute for regular pasta. You can find spaghetti squash year-round in most grocery stores, but they’re at their peak during fall and winter months. Just remember that bigger isn’t always better – super large squash can sometimes be less flavorful and have a more watery texture than their medium-sized counterparts.
Options for Substitutions
This recipe is pretty flexible and can be adapted based on what you have in your kitchen:
- Spaghetti squash: While spaghetti squash is really the star here and gives the dish its unique texture, you could use spiralized zucchini in a pinch. Just know that zucchini releases more water, so you’ll need to drain it well after cooking.
- Ground meat: Any ground meat works great here! Try ground beef, turkey, chicken, or even plant-based alternatives like Beyond Meat or crumbled tempeh for a vegetarian version.
- Taco seasoning: Out of taco seasoning? Make your own with chili powder, cumin, paprika, garlic powder, onion powder, and a pinch of oregano. Or use fajita seasoning as a quick substitute.
- Grape tomatoes: Regular diced tomatoes work just fine, or you can use a can of drained diced tomatoes. Cherry tomatoes are a perfect swap too.
- Corn: Fresh, frozen, or canned corn all work well. You can also skip it or replace it with diced bell peppers for extra crunch.
- Cheese: Any melting cheese works here – try cheddar, Mexican blend, Monterey Jack, or even pepper jack for some heat. For dairy-free needs, use your favorite plant-based shredded cheese.
- Cilantro: If you’re not a cilantro fan or don’t have any, try fresh parsley, or just leave it out completely.
Watch Out for These Mistakes While Cooking
The biggest challenge when cooking spaghetti squash is avoiding mushy, waterlogged strands – to prevent this, cut your squash in half lengthwise and roast it cut-side down at 400°F until just tender, then let it cool slightly before scraping out the strands with a fork. Another common mistake is not removing excess moisture from the squash before assembling the casserole – take a few extra minutes to drain the cooked squash strands in a colander and gently press out any remaining liquid with paper towels. When cooking the meat mixture, make sure to brown it properly over medium-high heat to develop good flavor, and drain any excess fat before adding the vegetables and seasonings. For the best texture in your final dish, avoid overcrowding the baking dish – spread the ingredients evenly and loosely to allow proper heat circulation and browning of the cheese topping.
What to Serve With Spaghetti Squash Taco Bake?
Since this dish already combines the best of Mexican flavors with low-carb spaghetti squash, I like to round out the meal with simple sides that complement without overwhelming. A fresh green salad loaded with avocado chunks, lime juice, and a sprinkle of salt keeps things light and adds nice contrast to the warm, cheesy bake. For extra crunch and fun, set out a bowl of tortilla chips – they’re perfect for scooping up any loose bits that fall from your fork! If you’re feeding a bigger crowd, warm some black beans seasoned with cumin and garlic make an easy and filling side that stays true to the Mexican theme.
Storage Instructions
Keep Fresh: This spaghetti squash taco bake is perfect for leftovers! Place any remaining portions in an airtight container and pop it in the fridge – it’ll stay good for up to 4 days. The flavors actually get even better as they meld together over time.
Freeze: Want to save some for later? Let the bake cool completely, then portion it into freezer-safe containers. It’ll keep well in the freezer for up to 3 months. Just remember that the squash might release a bit more water when thawed, but it’s still totally tasty!
Warm Up: When you’re ready to enjoy your leftovers, heat individual portions in the microwave for 2-3 minutes, stirring halfway through. For bigger portions, cover with foil and pop it in the oven at 350°F for about 20 minutes, or until heated through. Add a fresh sprinkle of cheese on top if you’d like!
Prep Ahead: You can prepare the spaghetti squash and taco meat mixture up to 2 days in advance. Store them separately in the fridge, then assemble and bake when you’re ready to serve. This makes dinner prep super quick on busy weeknights!
| Preparation Time | 10-15 minutes |
| Cooking Time | 55-60 minutes |
| Total Time | 65-75 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1200-1400
- Protein: 90-100 g
- Fat: 70-80 g
- Carbohydrates: 90-100 g
Ingredients
- 1 large spaghetti squash
- 1 tablespoon olive oil
- 1 pound minced meat (turkey, beef, or chicken)
- 3 tablespoons gluten-free taco seasoning
- 1 cup grape tomatoes, cut in half
- 1 cup sweet corn
- 1/2 cup chopped yellow onion
- 1 cup grated cheese
- Fresh cilantro
Step 1: Prepare and Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C).
Place your spaghetti squash halves on a baking sheet with the insides facing up.
Drizzle with olive oil to help with roasting.
Bake for approximately 40 minutes, or until the center of the squash is tender.
Once done, remove from the oven and allow the squash to cool slightly for easier handling.
Step 2: Cook the Ground Meat and Vegetables
While the squash is roasting, brown your ground meat in a large skillet over medium heat, making sure it is fully cooked.
Once cooked, drain any excess grease.
Add taco seasoning, canned tomatoes, corn, and chopped onion to the skillet.
Cook for an additional 2-3 minutes, allowing the veggies to soften slightly.
Step 3: Prepare the Spaghetti Squash Strands
Once the spaghetti squash is cooked and cooled slightly, use a fork to scoop out the inside of each squash half with a scooping action.
This will form noodle-like strands of squash.
Carefully transfer these spaghetti squash strands to the skillet with the meat and vegetables.
Step 4: Combine Ingredients and Bake
Stir the spaghetti squash into the skillet mixture thoroughly, ensuring all ingredients are well combined.
Transfer the mixture to a 9 x 13 baking dish.
Top with shredded cheese and chopped cilantro for added flavor and visual appeal.
Step 5: Melt the Cheese and Finish
Bake the dish for about 15 minutes, or until the cheese has melted and created a delicious, gooey topping.
Once baked, remove from the oven and let sit briefly before serving.
Enjoy your tasty spaghetti squash taco bake!