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Lean Bolognese with Spaghetti Squash

If you haven’t tried spaghetti squash yet, you’re missing out. This strange looking vegetable produces the most delicious pasta substitute and is extremely versatile. It is well-loved amongst those watching their carb intake, and contain very few calories. Top it with some lean Bolognese and you have a winner.





  • 1 medium spaghetti squash
  • 500g lean beef mince
  • 3 teaspoons chili flakes
  • 1 tablespoon dried italian herbs
  • 1 tin of chopped tomatoes
  • 10 cherry tomatoes
  • 2 garlic cloves, minced
  • 1 red onion, sliced
  • 1/2 teaspoon organic coconut oil


  1. To cook the squash, pierce the skin a few times with a skewer or fork.
  2. Bake in the oven (whole) for 1 hour on 180.
  3. Meanwhile, make the Bolognese by heating coconut oil in a large frying pan.
  4. Add red onion for two minutes until it begins to soften, then add garlic for an additional 3 minutes.
  5. Add in lean minced beef, and fry for 6-8 minutes until browned.
  6. Stir in herbs and chilli, then add chopped tomatoes and simmer for 5 minutes, then add cherry tomatoes.
  7. Meanwhile, prepare cooked squash by removing from oven and allowing to cool slightly for 10 minutes. Cut in half, scrape out the seeds and then using a fork, rake the flesh to produce instant spaghetti-like strands. One half of this huge vegetable will serve 4, so reserve the other half for lunches or another meal during the week – just remove the flesh and store in an airtight container.
  8. Simmer Bolognese  for a final 5 minutes, then serve over spaghetti squash strands. Top with additional chill flakes and freshly ground black pepper if desired.

For extra flavour, top with some freshly ripped basil and a little low-fat grated cheese.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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