Chili Spaghetti Squash Casserole

It’s chili season! And casserole season! And we are giving you the best of both worlds today with this chili spaghetti squash casserole.

It takes all your favorite chili ingredients – ground beef, peppers, onions, beans, fire-roasted tomatoes, warming spices, and cheese – and packs them into one hearty and comforting casserole recipe.

Plus, it makes a well-balanced meal with protein, healthy fats, and veggies. If you bake the spaghetti squash ahead of time, it saves a bunch of time and makes an easy weeknight dinner. And it’s perfect for meal prep!

Is spaghetti squash healthy?

Spaghetti squash is a great addition to one’s diet. It is a winter squash full of vitamins, minerals, and fiber with one cup having 42 calories and 10 grams of carbs. Spaghetti squash is also super versatile and can be used in different ways such as a simple side dish, in casseroles, or as a substitute for noodles or pasta.

What does spaghetti squash taste like?

While spaghetti squash is a great substitute for pasta, it doesn’t taste like spaghetti. It has a slight sweetness and nuttiness to it, but is pretty mild and can go with so many flavors, making it a great healthy substitute for pasta.

Is spaghetti squash low in carbohydrates?

Yes, spaghetti squash can be a great low-carb alternative to pasta. It is packed with vitamins, minerals, and fiber with one cup (155 grams) having 42 calories and 10 grams of carbs. On the other hand, pasta has 221 calories and 43 grams per cup (140 grams).

Ingredients

• spaghetti squash
• olive oil
• ground beef – I suggest 93/7 or leaner
• onion
• bell peppers
• chili powder
• cumin
• paprika
• red pepper flakes
• black beans
• fire-roasted tomatoes
• eggs
• cheddar cheese
• salt and pepper

How to make chili spaghetti squash casserole 

1. Preheat oven to 375 degrees Fahrenheit. Grease a large casserole/baking dish (it needs to be really large – I used a 13×9).
2. Cook your spaghetti squash by your preferred method.
3. Make your beef mixture. When you have about 15 minutes left on the spaghetti squash, start to make the beef and veggie mixture. Heat up a large cast-iron or skillet and add oil. Add the onions and some salt and pepper and saute for 3-4 minutes. Add the beef and saute for 4-5 more minutes until mostly browned. Next, add the peppers and saute for another 3-4 more minutes until softened. Stir in the spices.
4. Assemble casserole. When the spaghetti squash is done, thread it with a fork and add it to your greased 13×9 baking dish. Next, add the beef mixture, making sure to leave behind the grease (as much as possible). Then add your black beans, tomatoes, and eggs. Mix well to combine and evenly distribute all the ingredients. If it is easier, you can mix everything up in a large bowl, but I like to save an extra dish to wash. Top with cheddar cheese.
5. Bake. Place in the oven and bake for 40-45 minutes until the mixture is set and is crispy around the edges. Let cool for 5 minutes to set and cut into 8 equal-sized pieces.
6. Enjoy! Top with optional toppings and enjoy!

How do you keep squash casserole from getting watery?

A couple of factors play into how this casserole will turn out. Due to the nature of the ground beef and spaghetti squash, the casserole can have a little excess liquid but don’t want too much.

1. Make sure you are using lean ground beef (I recommend 93/7 or leaner). When transferring the cooked mixture to your casserole, make sure to leave all the fat/liquid behind.
2. Don’t overcook your spaghetti squash. If it overcooks, it gets watery/mushy. If needed, you could put it in a colander and let sit to drain any excess liquid.

How to cook spaghetti squash

There are a few ways to bake spaghetti squash depending on the time you have the kitchen appliances you have. Here are my top ways:

1. oven-baked spaghetti squash – preheat oven to 375 degrees. Using a sharp knife, cut the squash in half length or width-wise. Lengthwise is more common, but if you cut it width-wise, you will get longer strands of spaghetti (good if you are using it as spaghetti). To the flesh, rub a little oil and sprinkle with salt and pepper. Place it face down on a lined baking sheet. Roast for 40-45 minutes until tender and the skin gives.
2. instant pot spaghetti squash – add about 1-2 cups of water to your Instant Pot with the steamer insert. Cut in half width-wise, place squash in your Instant Pot, and cook on high pressure for 10 minutes. I’ve also heard you can cook it without cutting it in half, but I haven’t tried it that way.
3. microwave spaghetti squash – I haven’t tried this, but you can check out this post. All you need to do is cut it in half, place cut-side down in a glass baking dish, fill that dish with about an inch of water, and microwave for 10 minutes until cooked.

What to serve with chili spaghetti squash casserole

There is really no wrong way to serve this casserole. Technically I called it a casserole, but we love eating it like a dip as well.

• serve with a side salad or some roasted veggies
• with chips – my favorite way!
• with some rice – try this cheesy rice, Mexican rice, or cauliflower rice
• toppings – avocado, guacamole, greek yogurt, sour cream…

Meal prep

Baked spaghetti squash casserole is a great dish to prep ahead of time or meal prep for the week! There are a few different ways you can meal prep it:

• partial prep option #1 – make the spaghetti squash ahead of time and store it in the fridge. On the day of, make the beef and veggie mixture and mix with the already cooked spaghetti squash and remaining ingredients and bake.
• partial prep option #2 – make the spaghetti squash and the beef and veggie mixture and store them separately in the fridge. Then, when you are ready to assemble, add them to your large baking dish with the eggs, black beans, and crushed tomatoes, mix, top with cheese, and bake.
• full prep – bake it and store it in the fridge for a quick meal during the week.

Storage and reheating

• refrigerator – store it in an airtight container for up to 4-5 days.
• freezer – this recipe would be perfect to freeze. You can either freeze the whole recipe in a large container or in individual servings. It should last up to 3 months in the freezer. When ready to eat, let defrost in the fridge or on the counter. Either bake it to warm through (if whole) or if you have an individual piece, you can bake or microwave it.
• reheating – reheat it in the microwave or a skillet until warmed through.

More healthy casserole recipes

• beef taco casserole
• buffalo chicken casserole
• jalapeno popper chicken casserole
• ground turkey spaghetti squash casserole
• chicken fajita casserole

If you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!