Italian Spaghetti Squash Casserole

Italian Spaghetti Squash Casserole – As an Italian, I like to think that pasta is everyone’s favorite comfort food. Just because you are reinventing your eating habits by eating low-carb, that doesn’t mean you have to sacrifice your favorite go-to spaghetti meal.

This Italian bake low-carb spaghetti squash pasta dish incorporates some of your favorite ingredients in a pasta dinner. Featuring Protein, Healthy Fat, and lots of vibrant Veggies, this South Beach/Keto Spaghetti Squash Italian Bake is nutritious, simple, and delicious. And it is all wrapped up into one easy to prepare meal!

Italian Spaghetti Squash Casserole

This Italian Spaghetti Squash Casserole is another South Beach Diet and Keto-friendly recipe. Good use of vegetables and protein, with minimal carbohydrates.

It’s true you don’t get the feel of biting into al dente spaghetti. But the trade-off for a lower-carb Italian dinner is a pretty good one. It’s not really a replacement for pasta. It is just a substitute for low-carb meals. Spaghetti squash has turned into a favorite fall vegetable for many people because it’s low in carbs, low in calories, and versatile. And this delicious spaghetti squash casserole doesn’t need any meat, making this a perfect vegetarian dish just about anytime.

Spaghetti Squash Italian Bake

As an Italian I like to think that pasta is everyone’s favorite comfort food. Just because you are reinventing your eating habits by eating low-carb, that doesn’t mean you have to sacrifice your favorite go-to spaghetti meal.

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Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Course: Main Course

Cuisine: Italian, south Beach Diet

Keyword: Spaghetti Squash

Servings: 4 people

Calories: 138kcal

Equipment

• Microwave

Ingredients

• 1 medium spaghetti squash
• 1 lb ground turkey
• 2 garlic cloves minced
• 1 large onion diced
• 1 bell pepper chopped
• 1 large can dice tomatoes
• salt and pepper
• 1 tsp oregano thyme, basil each
• 1 cup reduced-fat cheese Italian

Instructions

• Pierce the squash in several places and microwave until tender
• Allow cool while you cook the meat and veggie mixture.
• Brown meat with garlic, onion, salt and pepper, and bell pepper.
• Drain and add Italian spice and tomatoes.
• Cut the squash in half and scrape out the seeds and discard them.
• Use fork to scrape squash into strands and mix gently with sauce mix.
• Spray large casserole dish with cooking spray.
• Transfer mixture to a large casserole dish
• Top and cover with cheese
• Bake uncovered for 25 minutes at 350 degrees.
• Top with fresh basil, if desired

Video

Nutrition

Serving: 1cup | Calories: 138kcal | Carbohydrates: 12g | Protein: 13.8g | Fat: 4.5g | Saturated Fat: 1.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1.1g | Cholesterol: 33.3mg | Sodium: 222mg | Potassium: 230mg | Fiber: 1.9g | Sugar: 4.5g | Vitamin A: 1313IU | Vitamin C: 40.5mg | Calcium: 847mg | Iron: 8.9mg

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The South Beach Diet

South Beach Diet, is named after the South Beach section of Miami. It is a modified low-carb diet. It is lower in carbs and higher in protein and healthy fats than your typical eating plan. But it’s really not a strict low-carb diet.

The South Beach Diet was created in 2003 by cardiologist Dr. Arthur Agatston, M.D.  South Beach preaches that it is a healthy way of eating whether you want to lose weight or not. The purpose of South Beach is to change the overall balance of the foods you eat to encourage weight loss and a healthy lifestyle.  (https://www.southbeachdiet.com/how-it-works/index.jsp)

Exercise

South Beach recommends exercise as an important part of healthy living. They say that regular exercise will boost your metabolism and help prevent weight-loss plateaus. Without exercise, it seems to derail other low-carb diets.

Diet details

South Beach is a combination of complex carbs (or the “good carbs”, which include whole grains, fruit, beans, vegetables, and legumes), lean protein, and healthy fats. It is a fiber-rich diet. You can follow for a “lifetime of healthy eating”. Simple carbs, or “bad” carbs, include sugar, syrup, and baked goods made from refined white flour.

The simplistic view is cut out the “White Food” – processed sugar, white bread, white flour, pasta, among others. Processed food – BAD. Fresh fruit, lean protein & veggies – GOOD.

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If you liked our recipe for South Beach Italian Spaghetti Squash Casserole, you should try our recipe for South Beach Eggplant Parmesan or South Beach Salmon with Lemon Sauce

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