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+ servings

Spaghetti Squash with Meat Sauce

Spaghetti Squash with Meat Sauce made from chicken but flavored with herbs and spices that make it taste like your favorite Italian sausage meat sauce for a hearty and delicious healthy meal!  
Yield 4 servings
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 1 teaspoon olive oil
  • 1 pound lean ground chicken breast
  • 1/2 teaspoon fennel seeds
  • 1/2 yellow onion diced
  • 3 cloves garlic minced
  • 2 teaspoons dried basil
  • 2 teaspoons dried oregano
  • 1 teaspoon sugar
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon crushed red pepper flakes
  • 28 ounces crushed tomatoes
  • 6 ounces tomato paste
  • 2 spaghetti squash
  • olive oil spray
  • parsley optional
  • Parmesan cheese optional


  • Add the olive oil to a cast iron dutch oven on high heat.
  • Add in the ground chicken and cook until crispy, breaking it into larger chunks.
  • Add in fennel seeds, onion and garlic, cooking until the onions are translucent, about 3-4 minutes.
  • Add in the basil, oregano, sugar, kosher salt and crushed red pepper flakes.
  • Let it cook for 30 seconds while stirring until you can smell the herbs.
  • Add in the crushed tomatoes, tomato paste and water and let simmer (uncovered) for 15 minutes on medium heat.
  • While the sauce is cooking cut the spaghetti squash into 3 inch tall rings and scrape out the seeds.
  • Put them on a large plate and microwave for 10-12 minutes or until tender.
  • Carefully remove the squash into a large bowl.
  • Spray for just a half second onto the squash, toss and spray another half second.
  • Serve into bowls and spoon over the meat sauce.
  • Garnish with Parmesan cheese if desired.


Serving: 1/4th recipe | Calories: 335kcal | Carbohydrates: 37g | Protein: 26.39g | Fat: 12.07g | Saturated Fat: 3.1g | Cholesterol: 98mg | Sodium: 724mg | Fiber: 8.7g | Sugar: 19.6g