Spaghetti squash has become my superhero in the kitchen, transforming weeknight dinners into something magical with this Tex-Mex twist that’s not only bursting with flavor but also keeps my taste buds and waistline equally happy.
My taco stuffed spaghetti squash is a healthy, low-carb twist on a classic favorite. I love using roasted spaghetti squash as a base; it’s so nutritious, packed with fiber and a vitamin punch.
But the filling is where the real fun happens. I mix hearty, seasoned ground beef and plentiful black beans and corn for our protein-rich main dish.
You could sub in lentils, or go all veggies, but I highly recommend ditching the soggy filling for this: mix the bean/bulky part in with the ground meat, and season it all like taco filling.
Taco Stuffed Spaghetti Squash Recipe Ingredients
- Spaghetti Squash: Low-calorie, high in fiber; healthy pasta alternative.
- Ground Beef or Turkey: Rich in protein; adds hearty, savory flavor.
- Black Beans: High in fiber and protein; support digestion and satiety.
- Corn: Adds sweetness and texture; provides fiber and antioxidants.
- Cilantro: Fresh herb; enhances flavor with citrus-like notes.
- Taco Seasoning: Spicy blend; adds that classic taco flavor.
Taco Stuffed Spaghetti Squash Recipe Ingredient Quantities
- 1 medium spaghetti squash
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1 pound ground beef or turkey
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 packet (1 ounce) taco seasoning mix
- 1/2 cup water
- 1 cup canned black beans, drained and rinsed
- 1 cup fresh or frozen corn
- 1 cup salsa
- 1 1/2 cups shredded cheddar or Mexican blend cheese
- 1/4 cup fresh cilantro, chopped (optional)
- Sliced jalapeños, for garnish (optional)
- Sour cream, for serving (optional)
How to Make this Taco Stuffed Spaghetti Squash Recipe
1. Start by setting your oven to 400°F (200°C). Take the spaghetti squash and slice it in half lengthwise, being careful to cut it evenly. Use a spoon or other tool to scrape out and discard the seeds.
2. Pour olive oil into each half of the squash, and add salt and pepper.
3. Arrange the squash halves cut side down on a baking sheet. Insert the baking sheet into the oven and roast for approximately 35-40 minutes until the squash flesh is tender and can be easily shredded with a fork.
4. As the squash bakes, a skillet on medium heat will be added to the next layer of ingredients. The ground beef or turkey will go in next, and it will cook until nicely browned. I will break it apart with a spoon as it cooks.
5. Combine the chopped onion, minced garlic, and taco seasoning with the meat. Stir and cook for another 2-3 minutes, until the onion is tender.
6. Combine the water, black beans, and corn in a large saucepan. Simmer for 5 to 7 minutes, or until most of the liquid is absorbed. Stir well and combine.
7. Once the squash has completed cooking, take it out of the oven and allow it to cool for a brief period. With a fork, shred the inside of the squash to create strands of flesh that resemble “spaghetti,” but keep all the strands contained in the shell.
8. Blend the salsa with the meat mixture, then portion the taco filling as evenly as you can between the two squash halves, on top of the shredded squash.
9. Shred the cheese and pile it high on each half of the squash.
10. Put the squash once more into the oven; bake for another 10 minutes, or until the cheese has melted and is bubbling. You can garnish these with some sort of chopped herb, an odd-end green like shaved Brussels sprouts, or with sliced, pickled jalapeños.
Taco Stuffed Spaghetti Squash Recipe Equipment Needed
1. Oven
2. Sharp knife
3. Cutting board
4. Spoon
5. Basting brush or similar tool (for applying olive oil)
6. Baking sheet
7. Skillet
8. Wooden spoon or spatula
9. Saucepan
10. Fork
11. Cheese grater
FAQ
- Q: Can I make this recipe vegetarian?A: Yes, you may leave out the ground beef or turkey and increase the amount of beans or use a meat substitute to make this a vegetarian dish, such as crumbled tofu or tempeh.
- Q: How do I cook the spaghetti squash?A: Halve the squash lengthwise, and remove the seeds. Cut side down, in a roasting pan, bake at 400° for 40-50 minutes until tender. Brush the open side with olive oil when done; season with salt and pepper. This can serve 6 to 8, depending on what else you’re serving.
- Q: Can I use homemade taco seasoning?Of course! Instead of using the packet, you can use a blend of spices that includes chili powder, cumin, paprika, garlic powder, onion powder, oregano, and to taste, cayenne pepper. This is a much healthier, fresher, and tastier option.
- Q: How do I know when the spaghetti squash is done?A: When prepared, the squash will yield to a fork, allowing the strands to separate, and will be tender but still ever so slightly firm.
- Q: Can this dish be made ahead of time?A: Absolutely! You can prep the filling and roast the squash well ahead of time. Just before serving, you can pull everything together for the final bake.
- Q: How should I store leftovers?A: Keep uneaten food in a container with an airtight seal in the fridge. It will stay fresh for around three days. You can reheat the food in an oven or microwave before serving.
- Q: What can I use instead of sour cream for a dairy-free option?A: To avoid dairy, substitute with a plant-based yogurt or sour cream alternative, or leave it out altogether.
Taco Stuffed Spaghetti Squash Recipe Substitutions and Variations
If you’re using ground beef or turkey, you can substitute ground chicken or a plant-based alternative.
Rather than using black beans from a can, use kidney beans or pinto beans.
If you lack fresh or frozen corn, canned corn will work in its place.
Diced tomatoes can be used in place of salsa, mixed with a little lime juice and snipped cilantro.
For shredded cheddar or Mexican blend cheese, substitute Monterey Jack or use a dairy-free cheese alternative for a vegan version.
Pro Tips
1. Perfect Squash Roasting: Before roasting, lightly score the flesh of the squash with a knife in a criss-cross pattern to help the olive oil, salt, and pepper penetrate for better flavor.
2. Even Cooking: If you want more even cooking or slightly faster roasting for the spaghetti squash, you can add a little water to the baking sheet. This creates steam in the oven and helps soften the squash more uniformly.
3. Taco Seasoning Boost: To enhance the taco seasoning, consider adding a teaspoon of smoked paprika or a pinch of cayenne pepper for extra depth and a hint of heat.
4. Creamier Beans: For an extra creamy texture, mash a few of the black beans with the back of a spoon while they’re simmering. This will help thicken the mixture slightly and integrate the flavors better.
5. Cheese Variation: For added flavor complexity, mix your cheddar or Mexican blend cheese with a bit of crumbled feta or cotija cheese before topping. This can add a nice tang and texture contrast.
Taco Stuffed Spaghetti Squash Recipe
My favorite Taco Stuffed Spaghetti Squash Recipe
Equipment Needed:
1. Oven
2. Sharp knife
3. Cutting board
4. Spoon
5. Basting brush or similar tool (for applying olive oil)
6. Baking sheet
7. Skillet
8. Wooden spoon or spatula
9. Saucepan
10. Fork
11. Cheese grater
Ingredients:
- 1 medium spaghetti squash
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 1 pound ground beef or turkey
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 packet (1 ounce) taco seasoning mix
- 1/2 cup water
- 1 cup canned black beans, drained and rinsed
- 1 cup fresh or frozen corn
- 1 cup salsa
- 1 1/2 cups shredded cheddar or Mexican blend cheese
- 1/4 cup fresh cilantro, chopped (optional)
- Sliced jalapeños, for garnish (optional)
- Sour cream, for serving (optional)
Instructions:
1. Start by setting your oven to 400°F (200°C). Take the spaghetti squash and slice it in half lengthwise, being careful to cut it evenly. Use a spoon or other tool to scrape out and discard the seeds.
2. Pour olive oil into each half of the squash, and add salt and pepper.
3. Arrange the squash halves cut side down on a baking sheet. Insert the baking sheet into the oven and roast for approximately 35-40 minutes until the squash flesh is tender and can be easily shredded with a fork.
4. As the squash bakes, a skillet on medium heat will be added to the next layer of ingredients. The ground beef or turkey will go in next, and it will cook until nicely browned. I will break it apart with a spoon as it cooks.
5. Combine the chopped onion, minced garlic, and taco seasoning with the meat. Stir and cook for another 2-3 minutes, until the onion is tender.
6. Combine the water, black beans, and corn in a large saucepan. Simmer for 5 to 7 minutes, or until most of the liquid is absorbed. Stir well and combine.
7. Once the squash has completed cooking, take it out of the oven and allow it to cool for a brief period. With a fork, shred the inside of the squash to create strands of flesh that resemble “spaghetti,” but keep all the strands contained in the shell.
8. Blend the salsa with the meat mixture, then portion the taco filling as evenly as you can between the two squash halves, on top of the shredded squash.
9. Shred the cheese and pile it high on each half of the squash.
10. Put the squash once more into the oven; bake for another 10 minutes, or until the cheese has melted and is bubbling. You can garnish these with some sort of chopped herb, an odd-end green like shaved Brussels sprouts, or with sliced, pickled jalapeños.