Keto spaghetti squash taco boats are the easy weeknight recipe you didn't know you needed!
My Keto Taco Bake recipe was burning down the internet when I first created it. It is the perfect recipe for someone living a low carb high-fat version of keto. For everyone else, I knew I needed to find a leaner alternative.
This new recipe contains half the fat of my original and more nutrients, which is always a bonus! These aren't your typical tacos, so don't forget to leave a comment below to share your family's review.
Taco Spaghetti Squash Boats Ingredients:
Don't care for low-carb or no carb tortillas? We've got you covered! Try tacos a different way and see if this recipe won't just win you over for good!
A low carb lifestyle without tacos just wouldn't be right. I'm so thankful that with a little creativity, we can still enjoy our favorite foods.
Makes 6 servings
6 Net carbs/serving
- medium spaghetti squash
- 1 lb. ground beef , ground turkey, or ground chicken
- ½ cup chopped white onion, red onions, or green onions
- ½ cup green bell pepper or red bell pepper chopped
- Jalapeno finely chopped
- 1 Tbsp. Chili powder
- 2 tsp. Cumin
- 1 tsp. Paprika
- ½ tsp. Garlic powder
- ½ tsp. Oregano
- 2 Tbsp. Olive oil divided
- ½ cup of shredded cheddar cheese, mozzarella cheese, or Mexican blend cheese
- sea salt and black pepper to taste
- Sour Cream (optional)
Spaghetti Squash Taco Boat Preparation Tips:
Tip: Prepackaged taco seasoning can come loaded with carbs, so try to stick to individual spices on Taco Tuesday!
When buying a ripe spaghetti squash from the grocery store, you need to look for one that is firm.
You also want one that looks like a nice young squash with no wrinkles, age spots, or cracking skin! 😉
Look for a nice warm/dark yellow color and ensure the stem isn't soft or rotting. When buying produce, be on the lookout for fruit flies.
Ugh, I know it's gross but bringing home a bag of produce only to discover you are now housing a colony of fruit flies is beyond frustrating.
Especially when they are so hard to get rid of. *rant over
Spaghetti Squash Taco Bowls Directions:
1. Preheat the oven to 400 degrees.
2. Slice the spaghetti squash in half lengthwise and coat it in one tablespoon of olive oil as well as salt and pepper to taste.
3. Place the spaghetti squash cut side down on a baking sheet and bake for 40-45 minutes until tender.
4. While the spaghetti squash is cooking, heat the other tablespoon of olive oil in a large skillet over medium-high heat.
5. Add the onion, pepper, and jalapeno to the skillet, and cook for 2-3 minutes until the vegetables begin to soften.
6. Mix the meat into the skillet, and cook on medium heat until almost completely browned and drain excess fat.
7. Place the chili powder, cumin, paprika, garlic powder, and oregano into the skillet with the beef mixture, and stir with a wooden spoon to combine.
8. Remove the spaghetti squash from the oven and lower the heat to 350 degrees.
9. Use the tines of a fork to scrape and loosen the spaghetti squash from its shell a bit. If your spaghetti squash still has a stringy texture, it needs to cook longer.
10. Top each half of the spaghetti squash shells with the taco meat mixture.
11. Sprinkle the cheese on top of each half of the spaghetti squash.
12. Bake for another 10 minutes or until the cheese is browned on top. I like to set the oven to broil because I prefer a little char on the edges of everything I cook.
Just be careful not to forget you're cooking, or you will quickly burn your meal.
Get Creative With This Dish
Don't have 45 minutes to spare? Place the spaghetti squash in the microwave and cook five minutes at a time until cooked through. OR you can learn how to cook spaghetti squash in the instant pot.
I also found this easy post on how to cook a whole spaghetti squash in a slow cooker today that will save you time in the kitchen.
Serve with your favorite toppings like fresh cilantro, parsley, sour cream, or bacon bits or a squeeze of lime juice for garnish if desired.
If you have the carbs to spare you could even toss on some black beans.
I'm not a big fan of pico de Gallo or salsa verde on this dish, keep an open mind and experiment to see what you like best.
Store leftovers I an airtight container in the refrigerator. I would toss the spaghetti squash flesh side before storing it.
Keto Spaghetti Squash Taco Boats Nutrition Facts:
Serving Size: 1 Number of Servings: 6
Calories: 348 grams
Total Fat: 22 grams
Cholesterol: 77 milligrams
Sodium: 249 milligrams
Protein: 24 grams
Net Carbs: 6 grams
When you make these recipes in your home, your nutrition facts will differ. Please keep track of the products you use so you can get the best idea of what your actual nutrition facts are. I am not a doctor. Please talk to your doctor before starting any diet.
Is Spaghetti Squash Keto?
If I had a dollar for every time I was questioned about squash, bananas, or other seemingly “non-keto” foods, I would quit this blog and move to Hawaii.
This answer is simply complex. Technically I would say that all foods in their 100% whole food state can be keto foods. If the food is not processed or changed in any way and is low in carbs and high in fiber, it could TECHNICALLY be considered keto-friendly.
YES, Spaghetti Squash is keto and a great addition to the keto diet.
The food source isn’t nearly as important to the ketogenic equation as is your body, health, and metabolism.
Why?
Those things determine how you will process these foods if they spike your blood sugar and if you can remain in ketosis and fat-adapted after eating them.
How do you determine which foods are “keto” for your diet?
Simple: Try them. If you eat spaghetti squash and your sugar goes through the roof, or you start craving all the carbs, don’t eat squash again. It’s that simple.
Word of Caution: If you have a metabolic disease, you should only take recipes and diet advice from your doctor.
How Many Carbs Are In Spaghetti Squash?
Now that we’ve determined squash is/can be keto, we have to ask what the nutrition facts are.
1 Cup Spaghetti Squash:
Calories: 31
Fat: 0.6g
Carbohydrates: 7g
Fiber: 1.5g
Net Carbs: 5.5
Net Carbs: 24.5g
Protein: 0.6g
Printable Keto Spaghetti Squash Taco Boats Recipe Card:
Spaghetti Squash Taco Boats
You don't have to skip Taco Tuesday just because you're a low carb dieter! Replace taco shells with spaghetti squash for a vitamin-packed nutritious alternative. The best keto tacos you'll ever eat!
Ingredients
- 1 Medium spaghetti squash
- 1 lb. Ground beef
- ½ C. Chopped onion
- ½ C. Chopped green pepper
- Jalapeno finely chopped
- 1 Tbsp. Chili powder
- 2 tsp. Cumin
- 1 tsp. Paprika
- ½ tsp. Garlic powder
- ½ tsp. Oregano
- 2 Tbsp. Olive oil divided
- ½ C. Shredded cheddar cheese
- Salt and pepper to taste
Instructions
- Preheat the oven to 400 degrees.
- Slice the spaghetti squash in half lengthwise, and coat it in one tablespoon of olive oil as well as salt and pepper to taste.
- Place the spaghetti squash cut side down on a baking sheet, and bake for 40-45 minutes until tender.
- While the spaghetti squash is cooking, heat the other tablespoon of olive oil in a skillet over medium-high heat.
- Add the onion, pepper and jalapeno to the skillet, and cook for 2-3 minutes until the vegetables begin to soften.
- Mix the meat into the skillet, and cook until almost completely browned.
- Place the chili powder, cumin, paprika, garlic powder and oregano into the skillet with the beef mixture, and stir to combine.
- Remove the spaghetti squash from the oven, and lower the heat to 350 degrees.
- Use the tines of a fork to scrape and loosen the spaghetti squash from its shell a bit.
- Top each half of the spaghetti squash with the taco meat mixture.
- Sprinkle the cheese on top of each half of the spaghetti squash.
- Bake for another 10 minutes, or until the cheese is browned on top.
- Serve with freshly chopped parsley for garnish if desired.
Notes
Tips:
- Choose a good spaghetti squash: Choose a firm and heavy spaghetti squash with smooth and even skin. This will ensure that it cooks evenly and has a good texture.
- Roast the spaghetti squash: Roasting the spaghetti squash in the oven will give it a nice flavor and texture. Cut the squash in half, scoop out the seeds, and roast it face down on a baking sheet until tender.
- Use lean ground meat: Use lean ground beef, turkey, or chicken to reduce the dish's fat content.
- Use a homemade taco seasoning: Make your taco seasoning using chili powder, cumin, garlic powder, onion powder, paprika, salt, and pepper. This will ensure that the seasoning is low in carbs and contains no fillers or preservatives.
- Add veggies: Add chopped bell peppers, onions, and tomatoes to the meat mixture for added flavor and nutrition.
- Top with cheese and avocado: Top the spaghetti squash boats with shredded cheese and sliced avocado for added flavor and healthy fats.
- Serve with fresh toppings: For added flavor and texture, serve the spaghetti squash boats with fresh toppings such as chopped cilantro, diced tomatoes, and sliced jalapenos.
- Make ahead: Prepare the spaghetti squash and meat mixture and assemble the boats before serving. This makes it an excellent option for meal prep or busy weeknights.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 348Total Fat: 22gSaturated Fat: 8gTrans Fat: 1gUnsaturated Fat: 12gCholesterol: 77mgSodium: 249mgNet Carbohydrates: 6gFiber: 3gProtein: 24g
When you make these recipes in your home your nutrition facts will be different from mine. Please keep track of the products you use so you can get the best idea of what your actual nutrition facts are. I am not a doctor. Please talk to your doctor before starting any diet.
Try our other spaghetti squash recipes:
Whether you prefer taco flavors or marinara sauce, we have easy recipes with tons of flavor that your family will ask you to make again and again.
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Try our Keto spaghetti squash taco boats and let us know your thoughts!
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