Low-Carb Spaghetti Bake

By Ashley Jean April 2, 2023 44 mins read 107 Views

This low-carb spaghetti bake will curb all your spaghetti cravings. At just 7 net carbs per serving, this meaty, cheesy, warm keto spaghetti will be a new family favorite!

If you’re following the ketogenic diet, Italian food probably feels like a distant fever dream. But even the rarest of pasta eaters still crave a big bowl of spaghetti every now and then. But keto spaghetti? Low-carb spaghetti? It sounds impossible.

Thankfully, this low-carb spaghetti casserole is so delicious you — and your kids — won’t know you’re not eating real pasta.

You (And Your Kids) Will Love This Low-Carb Spaghetti Bake

Here’s why:

Low-carb Spaghetti Bake is savory, comforting, and easy to make.
Not only is spaghetti squash keto-friendly and gluten-free, but the vegetable is also high in fiber and vitamins.
The ingredients needed to make a low-carb spaghetti casserole are cheap, easy, and gluten-free.
You can prep your low-carb spaghetti bake ahead of time. After you’ve layered your ingredients, you can put your casserole in the fridge or even the freezer until you’re ready to bake.
If you’re short on time, try this Keto Instant-Pot Spaghetti Casserole recipe. This one-pot meal is ready in 30 minutes.

How is Low-Carb Spaghetti Bake Keto-Friendly?

Yes, normal recipes for spaghetti bakes and spaghetti casseroles typically call for spaghetti noodles, which are high in carbs. But you can use great, keto-friendly alternatives to get the comfort and taste of pasta night without sacrificing your diet.

Not only can you use a low-carb sauce, but instead of traditional noodles, you can use spaghetti squash.

When cooked, one cup of spaghetti squash only has 7 net carbs, thanks to the low carb and high fiber content.

Alternatives to Spaghetti Squash

This gluten-free, low-carb spaghetti bake recipe is so great because of how easy spaghetti squash is to find at your local grocery store. But instead of traditional pasta, you can also swap out spaghetti squash for zucchini. You can even make your own zucchini pasta; you only need a spiralizer.

Besides spiraling zucchini, chickpea pasta is another gluten-free, keto-friendly pasta alternative you can substitute with. You can also look for rice, corn, quinoa, or buckwheat pasta as gluten-free, keto-friendly alternatives to spaghetti squash or zucchini. Read more in my detailed post about low carb and keto pasta alternatives.

Ingredients

1 medium spaghetti squash (cooked yield approx. 12 ounces)
1 pound ground beef
1/2 teaspoon salt
1/2 teaspoon garlic powder
1 teaspoon Italian seasoning
2 cups low carb spaghetti sauce
8 ounces cream cheese, softened
1/4 cup shredded parmesan cheese
1 tablespoon Italian dressing
1.5 cup shredded cheddar cheese

How to Make Low-Carb Spaghetti Bake

Preheat oven to 400 degrees. Use a fork to prick holes around the spaghetti squash. Microwave for 2 minutes to soften the skin.
Slice the ends off the squash so it sits level on your cutting board. Carefully, cut in half lengthwise. Lay each half down and use a spoon to scrape out the seeds and pulp. Discard.
Place the squash, flat side down, on a baking sheet. Do NOT oil the squash. Roast for 30 minutes.
Remove the squash from oven. Once cool enough to touch, use a fork to pull the “spaghetti” off the skin. If the spaghetti squash seems watery, place it in a paper towel and squeeze out the water prior to placing in the dish. You will need approximately 12 ounces of cooked spaghetti squash. Set aside.
Reduce oven to 375 degrees. Grease a medium sized baking dish (7″x11″ or 2 quarts) and set aside.
In a large skillet over medium heat, cook the ground beef 3 to 4 minutes until only slightly pink. Add the salt, garlic, and Italian seasoning and cook 1 to 2 minutes longer until no longer pink.
Drain the grease from the skillet. Add 1 cup of the spaghetti sauce to the meat and stir to coat. Set aside.
In a medium sized bowl, mix the cream cheese, parmesan, and Italian dressing until combined.
Place the cooked spaghetti squash in the bottom of the baking dish. Spread the cream cheese mixture on top of the squash. Use an offset spatula to smooth it into an even layer.
Add the meat on top of the cheese layer. Add remaining spaghetti sauce on top of the meat.
Top the dish with the shredded cheddar cheese.
Bake uncovered for 30 minutes. Let rest 5 minutes before serving.

To make this low-carb spaghetti bake, especially if you’re using spaghetti squash, try steaming the squash in an Instant Pot (four minutes with a quick release) while you prepare the sauce. This not only cuts down on cooking time, but the pasta’s texture turns out perfect.

But if you don’t have an Instant Pot, baking your spaghetti squash works just as well. You’ll need to bake the squash for 30 – 40 minutes at 400 degrees.

While your squash bakes, you can cook your ground beef and prepare the rest of the ingredients you’ll need to make your keto spaghetti casserole.

Note: Don’t be worried if there’s water in the bottom of the dish once your squash is cooked. Spaghetti Squash releases water during the cooking process, so you should expect some not just when you’re prepping your squash, but after you’ve made your low-carb spaghetti bake as well.

If there is some water at the bottom, I usually just drain the water off into the sink. If that really freaks you out, you can place your cooked spaghetti squash in some paper towels and ring out any excess water before building your casserole.

Pro-tip: Follow dinner up with Easy Keto No Bake Cheesecake for an easy but decadent dessert.

FAQ

Are there dairy-free substitutes for cream cheese?

If you need a dairy-free alternative to cream cheese, you can substitute coconut cream, tofu cream cheese, or different nut cream cheeses. However, if you want to keep the flavor savory, try cashew butter over almond.

Can I make Low-Carb Spaghetti Bake in a slow cooker?

Yes! Layer the ingredients in your slow cooker the way you would in your pan. You can cook your spaghetti casserole either on low for 4 – 6 hours or on high for 2 – 3 hours.

How can I make Low-Carb Spaghetti Bake vegetarian?

You can swap out ground beef for a substitute made by a plant-based brand like Morning Star or Gardein.

Dairy-free cheese can also easily replace the parmesan and cheddar cheese the recipe calls for. You can also sprinkle the top of your spaghetti casserole with nutritional yeast before you put it in the oven to help boost your faux-cheese’s flavor.

Ways to Store Low-Carb Spaghetti Bake

Your fully cooked casserole will stay fresh in the refrigerator for up to four days. Once the dish is at room temperature, you can cover the leftovers tightly with either plastic wrap or aluminum foil.
Besides your partially cooked casserole, you can also freeze your fully cooked low-carb spaghetti bake. Just like with refrigeration, cover your leftovers tightly. Just make sure to eat the leftovers within three months of freezing.
Don’t forget to label your leftovers! Make sure you put the date you baked the dish on the label so you know how long the dish is good for.
For reheating, you can use the microwave, oven, or stovetop. Just be sure the internal temperature reaches 165 degrees.

I hope you all love this keto spaghetti as much as my family! Caio Bella!

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Low Carb Spaghetti Bake

This low carb spaghetti bake will curb all your spaghetti cravings. At just 7 net carbs per serving, this meaty, cheesy, warm keto spaghetti will be a new family favorite!

Course Main Dishes

Keyword gluten free spaghetti, keto casserole, keto pasta, keto spaghetti, low carb spaghetti

Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Servings 6 servings

Calories 491kcal

Author Anna Hunley

Ingredients

1 medium spaghetti squash cooked yield approx. 12 ounces
1 pound ground beef
1/2 teaspoon salt
1/2 teaspoon garlic powder
1 teaspoon Italian seasoning
2 cups low carb spaghetti sauce I used Rao’s
8 ounces cream cheese softened
1/4 cup shredded parmesan cheese
1 tablespoon Italian dressing
1.5 cup shredded cheddar cheese

Instructions

Preheat oven to 400 degrees. Use a fork to prick holes around the spaghetti squash. Microwave for 2 minutes to soften the skin.
Slice the ends off the squash so it sits level on your cutting board. Carefully, cut in half lengthwise. Lay each half down and use a spoon to scrape out the seeds and pulp. Discard.
Place the squash, flat side down, on a baking sheet. Do NOT oil the squash. Roast for 30 minutes.
Remove the squash from oven. Once cool enough to touch, use a fork to pull the “spaghetti” off the skin. If the spaghetti squash seems watery, place it in a paper towel and squeeze out the water prior to placing in the dish. You will need approximately 12 ounces of cooked spaghetti squash. Set aside.
Reduce oven to 375 degrees. Grease a medium sized baking dish (7″x11″ or 2 quarts) and set aside.
In a large skillet over medium heat, cook the ground beef 3 to 4 minutes until only slightly pink. Add the salt, garlic, and Italian seasoning and cook 1 to 2 minutes longer until no longer pink.
Drain the grease from the skillet. Add 1 cup of the spaghetti sauce to the meat and stir to coat. Set aside.
In a medium sized bowl, mix the cream cheese, parmesan, and Italian dressing until combined.
Place the cooked spaghetti squash in the bottom of the baking dish. Spread the cream cheese mixture on top of the squash. Use an offset spatula to smooth it into an even layer.
Add the meat on top of the cheese layer. Add remaining spaghetti sauce on top of the meat.
Top the dish with the shredded cheddar cheese.
Bake uncovered for 30 minutes. Let rest 5 minutes before serving.

Notes

For faster prep, use an Instant Pot to cook the spaghetti squash. Prep the squash for cooking by following the same directions as above. Place the squash in the steamer basket with 1/2 cup of water. Cook on the steam setting for 4 minutes and quick release the steam.

The post Low-Carb Spaghetti Bake appeared first on Keto In Pearls.

By: KetoInPearls
Title: Low-Carb Spaghetti Bake
Sourced From: ketoinpearls.com/low-carb-spaghetti-bake/
Published Date: Sun, 02 Apr 2023 10:18:14 +0000

Frequently Asked Questions

Can you eat oatmeal on keto?

The most difficult thing to solve is the unanswered question. Many people feel lost and overwhelmed when it comes down to choosing the right foods for the keto diet. You'll notice this especially with oatmeal, which has a lot of carbs.

Oatmeal can, contrary to popular belief, be successfully integrated into a keto diet if you have the right circumstances. It all depends on the type of oatmeal you choose and how much you eat.

Finding a form of "keto-approved" oatmeal starts with examining ingredients like nuts, seeds, and other low-carb additives that bundle together in one deliciously nutritious meal. Moreover, pure oats are naturally rich in fibre, protein, vitamins, and minerals - making them highly content by nature without sacrificing the keto rulebook.

In addition to being mindful of portion sizes, oats should be added to your daily meals. You don't need to run a marathon, or eat too many overnight meals. Instead, you can exercise self-control and limit your portions while maximising flavour with innovative ingredients like coconut milk, cinnamon powder, and chia seeds.

Ultimately oatmeal can provide an unconventional breakfast option within a firmly established nutrition plan like Keto if done with all the right steps in mind. Don't let anyone tell your tastebuds that you have to stick to your principles. Proper prepping can yield serious results.

What is the suggested lazy keto diet?

The beginning of your keto journey is exciting, but it can also be intimidating. It is easy to become overwhelmed with all the nutrition advice, websites, and books available. This is where the lazy keto diet comes in.

Rather than tracking every detail of your macros, a lazy keto diet focuses on reducing net carbohydrate intake to 25-50 grams daily to enter and stay in a state of ketosis. Because you don't need to monitor your macronutrients or caloric intake, this approach is much more flexible than traditional keto diets.

In essence, with a lazy ketogenic diet, you forgo tracking macros and opt for whole low-carb foods that you love most - things like meats, eggs, dairy products, nuts, seeds, and some vegetables are encouraged in moderate amounts while avoiding starchy carbohydrates and added sugars all together.

Lazy Keto is a great way to get low-carb lifestyle without sacrificing your favorite meals or compromising important nutrients. Lazy Keto can be a great choice for those just starting their journey to healthy eating.

What happens when you exceed 20 carbs in keto?

What happens to keto if you eat more than 20 carbs? It's an important idea that should be carefully considered. Eating too many carbohydrates can slow weight loss, or even cause weight increase.

Understanding the interplay between carbs and your body is crucial to understanding how you use them.

The key is to avoid eating too many processed carbohydrates when on a low-carbohydrate diet such as the ketogenic diet. The rule of thumb for a ketogenic diet is to not exceed the body's energy requirement. This means that your daily carbohydrate intake should be no more than 20g. Ketosis is a state of ketosis that you must maintain. Exceeding this can cause imbalances in the body which can hinder progress.

It is important to follow the ketogenic diet guidelines for optimal health and optimal results in tracking macronutrients in food choices. This helps you understand how your body works to produce energy, which is crucial for people looking for sustainable weight loss.

Can I cheat one day on keto?

It's now easier than ever before to look at options that go against the grain. Information is flowing like water and it is tempting to ask if you could cheat for a day while still maintaining your healthy streak.

The answer, however, may not be what you expect. When it comes keto, there's no room in the world for compromise. Strictly following through on your diet will ensure that you reap maximum benefits from the lifestyle and promote long-term sustainability in terms of weight loss and overall health.

Cheating on keto could cause you to lose track of any progress made towards your goals and slow down the process that leads to you achieving your goals. You can send a message to your body by eating something too greasy or sugary, which will make it less likely that you are making the keto diet.

It can be more difficult to avoid occasional lapses than sticking to a diet. This is why it is important to evaluate the impact of certain factors such as age, activity level, genetics, and hormonal balance.

Although temptation can sometimes cloud judgement when making decisions about your future well-being, ultimately you will be the one who decides what is best.

Can I drink alcohol while following a ketogenic diet?

A sensible approach to the keto diet is to question what you can or cannot do while limiting carbohydrates. A careful look should be taken when consuming alcohol.

It depends. It is not possible to have keto-friendly alcoholic drinks. There are some that are more suitable than others. Factors like grain content, sugar levels, and even the type of alcohol will affect whether its consumption affects your daily carb intake or not.

This is why it's important to be careful when choosing alcoholic beverages. Even if they don't contain visible carbs it doesn't mean they are keto-friendly. You might even experience an increase in blood sugar. Other factors such as the calorie count should be taken into consideration before making a choice.

Moderation is crucial when you are drinking alcohol on a diet low in carbs to maximize its benefits and avoid any potential drawbacks that could affect your fitness or weight loss goals.

Informed decisions lead to better decisions. So ensure you always pay close attention to all details before reaching for a low-carb drink.

How long does it take to start losing weight on lazy keto?

It can be difficult for people to figure out how long it takes to lose weight with the lazy keto plan. There are many influences on how effective the diet will be, and it won't be the same for every person. It is dependent on each person's goals, lifestyle, and ability to adhere to this type of diet.

Studies suggest that after about two weeks, you might see a consistent decrease in body weight. However, factors such as an individual's caloric intake and body composition can cause inconsistencies when achieving fat loss goals; therefore, the best advice is to stay consistent with the plan and track your progress over an extended period.

You don't have to exercise every day. Most people who follow this program will see some weight loss within the first month. When engaged in regular exercise coupled with sensible eating habits, it's possible that noticeable results could occur within as little as seven days.

When making lifestyle changes, such as starting a diet or exercising regularly, consistency is crucial. It will help you achieve your goals quicker if you do it consistently and according to your specific nutritional requirements. It takes dedication, knowledge, hard work and perseverance to see results with programs such as lazy keto.

Is it possible to eat a keto diet that is dairy-free?

Absolutely! Although dairy products are an important part of the keto diet, there are many dairy-free options that you can enjoy. A keto diet plan should limit carb intake and increase your intake of healthy fats. You can still stick to your keto diet plan by choosing from a variety of plant-based alternatives.

First, find the proteins and fats that work for you. Alternatives to traditional dairy sources such as butter include avocado oil (tahini), coconut oil, nut butter, and tahini. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

If you are looking for sweets, creamy coconut cream or plant-based yogurts work well as substitutes for heavy cream. Vegan cheeses made with cashews and macadamia nuts can be substituted for dairy cheese by cheese lovers.

Don't forget to add other seasonings to make your dishes stand out. Regardless of what ingredients are excluded, herbs, spices and vinegar can be used to enhance the unique taste of foods. The key to a successful dairy-free diet is remembering the principles and finding tasty solutions around them.

Statistics

Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates (learn more in our beginner's guide for the ketogenic diet). (eatingwell.com)
Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

How To

Common Mistakes to Avoid with a Ketogenic Food Diet

To ensure success with a ketogenic diet, it is important to do so correctly. Many people make mistakes in the beginning of their ketogenic journey. This can severely impact their progress.

Paying attention to the types of food and how much you eat is essential. Neglecting to eat enough fat or choosing the wrong carbs can result in lower ketone production, which can lead to weight gain. It is important to keep track of your daily intake of carbohydrates, protein, and fat for each meal.

Hidden carbs can be a real problem if you happen to ingest them. Hidden carbs can be found in processed meats, parmesan cheese and other seemingly innocent foods. It's crucial to carefully read labels. Take care when ordering from restaurants as many meals exceed the recommended carb limit due to extra sauces and starches such as rice or potatoes.

Insufficient water intake can make it difficult to follow a keto-friendly lifestyle. During ketosis, the body needs a lot of fluids, particularly during the induction phase and while adapting to fasting. You can avoid side effects such headaches as fatigue, fatigue, and cramps by just staying hydrated.

Finally, don't expect miracles overnight! It takes time for the body to fully adapt to burning fats instead of glucose, so remain patient with yourself as you become part of the "keto community"! To keep you motivated, track your progress. But don't forget to be patient!