Healthy Spaghetti Squash Lasagna Bake – High Protein, Low Carb Comfort Food for Fall

Spaghetti Squash Lasagna Bake

As the weather cools and cozy comfort foods start calling, I created a new recipe that checks all the boxes: hearty, family-friendly, high in protein, low in carbs, and nourishing for body and mind.

I don’t know about you, but at this stage of life, I feel like I’m juggling hundreds of balls. My two boys are both in different hockey leagues, plus piano lessons, swimming lessons, and of course — homework and social lives. Most weeknights are a blur of rink runs and dinner prep squeezed between activities. On the nights I open the fridge and realize we have leftovers, it honestly feels like a little gift.

That’s exactly why I love this recipe. You can cook it once on a Sunday afternoon, and have dinners taken care of until Wednesday. It’s the perfect cozy meal prep dish that saves time during busy weeks while keeping everyone nourished and satisfied.

This Healthy Spaghetti Squash Lasagna Bake has all the flavours of classic lasagna (and a hint of those nostalgic Hamburger Helper vibes), but with a wholesome twist. It’s comfort food that supports your health goals — not sabotages them.

Why You’ll Love This Recipe

• High in protein and low in carbs to keep you full and support blood sugar balance.

• Naturally gluten-free and packed with veggies.

• Freezer-friendly — great for busy families.

• Comforting, cheesy, and nourishing — the perfect fall comfort food.

  
  

Star Ingredient: Spaghetti Squash

Fall is the season for squash, and spaghetti squash is one of my favourites for its versatility and nutrition profile (you also don't have to peel it, which is a big time-saver). Once roasted, its flesh naturally separates into noodle-like strands, making it a perfect substitute for pasta in casseroles and lasagna bakes.

Nutritional Benefits of Spaghetti Squash

• Low in calories and carbs: One cup contains about 40 calories and only 10g of carbohydrates.

• High in fiber: Helps support digestion, stabilizes blood sugar, and promotes fullness.

• Rich in vitamins:

  • Vitamin A – supports immune function and vision.

  • Vitamin C – aids collagen production and antioxidant protection.

  • B vitamins – help convert food into energy.

Why We Need Carbs — and Why Fiber Matters

Carbohydrates are the body’s preferred energy source — especially for your brain and muscles. Including healthy, high-fiber carbs like spaghetti squash at meals helps:

• Support steady energy and focus

• Promote balanced blood sugar levels

• Aid digestion and satiety

Fiber-rich carbs digest more slowly, keeping you full longer and preventing the energy crashes that refined carbs can cause.

Healthy Spaghetti Squash Lasagna Bake

Serves: 12 Prep Time: 20 minutes Cook Time: 1 hour Total Time: 1 hour 20 minutes

Ingredients

• 3 tbsp Extra Virgin Olive Oil (divided)

• 1 Large Spaghetti Squash (or 2 small), halved and seeded

• Sea Salt & Black Pepper (to taste)

• 1 Large Yellow Onion, diced

• 2 Red Bell Peppers, diced

• 900 g Lean Ground Beef

• 2 tsp Garlic Powder (or fresh garlic)

• 2 tsp Dried Basil

• 2 tsp Oregano

• 1 tsp Dried Thyme

• 1 tsp Red Pepper Flakes

• 2 tsp Sea Salt

• 1 tsp Black Pepper

• 1 cup Parmigiano Reggiano, divided

• 4 cups Marinara Sauce

• ¼ cup Tomato Paste (optional, for richness)

• 454 g Mozzarella Cheese, shredded

• 1 cup Cottage Cheese

• 2 cups Baby Spinach, chopped

Directions

• Preheat oven to 400°F (205°C).

• Brush the squash halves with half the olive oil and season with salt and pepper. Roast cut side up for 40 minutes, or until tender.

• Combine garlic and dried herbs in a small bowl.

• Heat remaining oil in a large pot. Sauté onion and red peppers until soft, season with salt and pepper.

• Add ground beef and spice blend, cook until browned (4–5 minutes).

• Stir in marinara sauce, tomato paste, and half the Parmesan. Simmer uncovered on low heat.

• Once squash is done, cool slightly, then shred the flesh into strands.

• Add squash to the beef mixture, along with cottage cheese and spinach. Stir to combine.

• Transfer to a 9x13-inch baking dish, top with remaining Parmesan and mozzarella.

• Bake 20 minutes, then broil 2–3 minutes until golden.

• Let rest 10–20 minutes before serving. Garnish with fresh basil or arugula.

Storage: Refrigerate up to 4 days or freeze for 3 months.

Nutrition (per serving, ~1½ cups)

• Calories: 340

• Protein: 33 g

• Carbohydrates: 13 g

• Fat: 17 g

• Fiber: 3 g

  
  

Make It Your Own

• Add chopped celery, mushrooms, or zucchini for extra veggies.

• Try ground turkey or chicken instead of beef

Final Thoughts

This recipe proves that healthy comfort food can still feel indulgent. With nourishing fall ingredients, balanced macros, and family-approved flavour, it’s one you’ll want to keep on rotation all season long. Cook it once on Sunday, and enjoy the midweek magic of not having to think about dinner — because honestly, those nights are the real win.