Low Carb Crock Pot Meat Sauce and Spaghetti Squash (cooked all in ONE crockpot)!!!

This crock pot meat sauce and spaghetti squash cooked all in ONE pot will blow your mind.  It might just become your new favorite meal.  I was in a rush yesterday and wanted to make some crock pot meat sauce to serve over spaghetti squash for dinner.  After putting together the meat sauce, I was short on time so I just sliced the spaghetti squash in half, took the seeds out and put it in the slow cooker with the meat sauce.  It came out perfectly cooked and was an awesome and easy one pot meal!  I could eat this almost every day.

This recipe made a little over 3 cups of meat sauce.  Each half cup serving of the meat sauce is approximately 2.25 g. of net carbs.  A whole cup of spaghetti squash is approx. 8 g. of net carbs and 42 calories.  This will cure your craving for pasta. The spaghetti squash is so high in fiber it kept me full and feeling great for hours and hours!

 

Ingredients:
Approx. 1.30 lbs ground meat or beef stew (I used ground beef)
1/2 cup yellow onion diced (6 g. net carbs)
1 1/2 cup of chicken stock (I used Kirkland’s organic from Costco)
3 tablespoons of tomato paste (adds 7.5 g. net carbs)
1 tablespoon dried parsley 1 teaspoon Italian seasoning
1 teaspoon garlic powder
1 teaspoon of fennel powder**
1/4 teaspoon black pepper 1/8th teaspoon of salt
1 small spaghetti squash

 

Directions:
(1) Brown the meat over medium to medium-high heat in a large pan. Drain any grease from the meat and put it in your slow cooker.
(2) Add the onions to the same pot you browned the meat in (if the pot is a little dry – add a small amount of oil) Saute the onions until they are soft.
(3) Add the chicken stock and tomato paste to the onions and stir well. Deglaze the pan by scraping up any brown bits on the bottom of the pot.  Cook / stir for 1-2 minutes.
(5) Add everything in the pot to the slow cooker. Add all the spices to the slow cooker and stir. (6) Wash and cut the spaghetti squash in half and remove the seeds and place it face down in the slow cooker.  If you have a large spaghetti squash and a small slow cooker, you can just cut the bottom of the squash off instead of cutting it in half (see picture below).
IMG_9608-001 (7) Cook on low for 5 hours.  Using a fork, remove the spaghetti strands from the squash to a plate.  Top the spaghetti squash with meat sauce and serve.

Tips: ** Fennel Powder (in my opinion) is a key ingredient in making a red sauce smell and taste great.  Fennel Powder is not widely available, but fennel seed is.  I make my own powder by buying fennel seed and grinding it for a few minutes in my Magic Bullet Blender and then pouring it (via folded over paper towel) back into its original container.

 

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Comments

  1. Anonymous says:

    Is there a way to modify this for a pressure cooker?

    • Sorry, I wish I knew, but I have never used a pressure cooker in my life. You can, however, cook the spaghetti squash separately in the oven if needed.

    • Anonymous says:

      Microwaving the spaghetti squash is another option. I usually cut mine top to bottom, in half. Place it in a dish face up with some water in the dish. Cook for 10 minutes on high. Be careful when lifting dish as water will be very hot. Remove squash and shred with a fork, and discard water. I hope that helps! Thanks for the great recipes!

  2. Anonymous says:

    I LOVE THIS RECIPE!!!!!

  3. Anonymous says:

    This sounds fantastic! Does all that chicken broth make the sauce runny instead of thick? Thank you for your wonderful recipes.

  4. Anonymous says:

    This recipe looks stunning – we don’t get spaghetti squash here in the UK but I’ve heard some people make courgette (zucchini) spaghetti. Have you ever tried anything like that?

  5. Anonymous says:

    This comment has been removed by a blog administrator.

  6. Love this recipe! I’ll make it but use my fave pasta – shiritaki pasta in place of the spaghetti squash. Gotta love a pasta with 0 carbs and 20 calories!

  7. I’m making this for the first time today – just put it all in the crockpot about 15 minutes ago. The sauce already smells yummy, and I can’t wait tuntil dinner time to try it! Thank you!

  8. I found this tonight and can’t wait to make it tomorrow!

  9. This looks awesome! How many servings does this make usually? How about with ground turkey instead of beef? Would that change anything?

    • This recipe makes 3 cups of meat sauce. The amount of squash will vary depending on its size. You can use turkey instead of beef.

  10. If I add green peppers and tomatoes to my onions, should I add more broth to make it more saucy? I like lots of sauce with my speghetti but don’t want it to be runny. Great recipe BTW!!! Trying it for dinner tonight!!

    • Christine says:

      The water from the extra veg is likely to make it runny. If you want more sauce, I would suggest just adding more of your favorite spaghetti sauce.

  11. I bake and “scrape” my spag squash into a container and refrigerate and use for several meals and different recipes. How do you think this would work if you already had the squash cooked and put in crockpot? I assume cooking time would need to be adjusted.

    • Christine says:

      I would cook just the sauce and add the already cooked squash after cooking. That way it wouldn’t get too mushy.

  12. Do you have to brown the meat before?

  13. I can’t eat onions and use garlic infused oil for garlic flavor. Any suggestions to add for extra flavoring instead of the onions?

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