Spaghetti Squash “Spaghetti” with Buffalo Bolognese Sauce

by Simla on January 16, 2012

Who doesn’t love spaghetti? (If you say “me!” I want to hear from you; otherwise this is a rhetorical question.)

Talk about winter comfort food. And a healthy version at that! In this dish, using spaghetti squash in the place of spaghetti gives you a low-carb infusion of dense nutrients and fiber, and using ground buffalo gives you a beef alternative that provides a lower-fat boost of warming proteins for a well-rounded, delicious dish that is sure to become a new favorite.

We had a lovely dinner recently with our friends Tiffany and Chad where they served us a delicious spaghetti squash preparation with lentils (great for a vegan option, by the way), which reminded me I hadn’t celebrated this squash at all up until now. So here’s the celebration of spaghetti squash in this season of squashes…

Spaghetti Squash “Spaghetti” with Buffalo Bolognese Sauce

Squash makes about 6 cups or 6 servings ~ leftover suggestions located at end of recipe

Bolognese sauce makes about 4 cups or 6-8 servings ~ great for freezing extras


For the spaghetti squash:

Spaghetti Squash - nature's pasta

For the dairy-free bolognese sauce a la Simla:

For the squash:
  1. Preheat your oven to 375 degrees.
  2. While you’re waiting for the oven to heat up, prepare the spaghetti squash and chop your veggies.
  3. Once the oven is at 375 degrees, place prepared spaghetti squash in oven using an oven-safe dish, rind-side up and bake for 30-40 minutes, until inside of squash is easily pierced with a fork. Once cooked, set aside to cool down.
  4. Once the squash has cooled down, use a large fork to lightly scrape out and separate the squash stands. They will look like spaghetti strands. Set aside until ready to serve.
For the bolognese sauce:

Bolognese Sauce Bolognese Sauce
  1. Preheat a large saucepan/pot over medium heat for 1 minute.
  2. Add olive oil along with onions, garlic, sea salt and black pepper. Stir well and saute over medium/low-medium heat for 2-3 minutes, until onions start looking translucent. Don’t let the garlic burn; turn down the heat if you need to.
  3. Add carrots, tomatoes (if using), and mushrooms and saute for another 5 minutes over medium heat, until softened.
  4. Add buffalo with the oregano, cumin, and coriander and stir over medium/medium-high heat, breaking up any larger chunks and cooking through until no pink remains in the meat.
  5. Add white wine, broth, and yogurt (if using) and stir thoroughly, bringing to a simmer.
  6. Cover pot and gently simmer until sauce is thickened and flavors are blended well, about 35-45 minutes. If you have the time, you can let it simmer for up to 1.5 hours for even better flavor.
Serving suggestion:
Eat just like spaghetti. Spoon a generous amount of the bolognese sauce over the squash and enjoy. You may want to sprinkle with grated parmesan cheese or 2 TBS of nutritional yeast for a cheesy-tasting dairy-free option rich in protein and the B vitamins.
Leftover suggestions:
Freeze the extra bolognese sauce for use at a later date when you don’t feel like cooking!
You will also likely have extra spaghetti squash leftover. Some suggestions to schlurp it up:

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Simla Somturk Wickless, MBA, CHC, CNE, is the founder of Delicious Health ® LLC. Simla is a health, nutrition, and balanced living coach whose mission is to transform Busy Bodies into healthy, Balanced beings ®. Simla loves working with women entrepreneurs, professionals, expats, and autoimmune clients world-wide to help them maximize their energy, tame their stress, get to their ideal weight without dieting, and take back control of their health to live intensely pleasurable and impactful lives. Learn more  at or

{ 1 comment… read it below or add one }

Kyle Smith February 9, 2012 at 11:52 am

This is a very creative recipe. I think I’ll be brave enough to try it this weekend. I’ll be sure to give my humble review after. Thanks for sharing.

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