Easy & Healthy Crock Pot & Instant Pot Spaghetti Squash with Meat Sauce (21 Day Fix Friendly!)
Simple Crock Pot Spaghetti Squash with Meat Sauce is the ultimate healthy comfort food you’re craving, slow-cooked to perfection and approved for the 21 Day Fix. And now, with newly updated Instant Pot instructions, this family-favorite meal is more versatile and convenient than ever! This post contains affiliate links for products I’m obsessed with, meaning if you purchase through them, I might earn a small commission at no extra cost to you.
Confession #61: For the longest time, I was genuinely scared of leaving my slow cooker on while I was out of the house, especially at work. I know, I know – that’s the entire point of a slow cooker, isn’t it? Its design is specifically for safe, unattended cooking. But as we all know, fears aren’t always rational! My solution? I used to cook all my crock pot meals overnight. My flawed reasoning was that if a fire broke out, at least I’d be home sleeping, rather than being miles away at the office. Brilliant, right? Not so much when it’s 2 AM, and the delicious, potent aroma of a savory pork roast or a bubbling pot of tortilla soup fills the entire house, making a good night’s sleep utterly impossible. The hunger pangs alone were enough to keep me awake!
Eventually, the irresistible allure of uninterrupted sleep and the promise of effortless weeknight dinners won out. I decided to confront my irrational fear head-on. I started leaving my trusty slow cooker to work its magic during the day, and honestly, I haven’t looked back since. The sheer convenience of coming home to a fully cooked, delicious, and healthy meal is simply unmatched, and the peace of mind knowing dinner is ready makes even the busiest weeknights so much smoother and less stressful.
Last week, I experimented with a new slow cooker recipe that I’ve been absolutely bursting to share with you all. It draws wonderful inspiration from Skinnytaste’s incredibly popular Crock Pot Sauce, which is a staple in my kitchen for its robust flavor and ease. However, I’ve added my unique, healthy twist to it, focusing on leaner organic ground turkey instead of sausage and, most excitingly, using nutrient-dense spaghetti squash as the “pasta” base. This recipe is not just about amazing flavor; it’s about maximizing health benefits, achieving ultimate convenience, and a little bit of culinary magic that simplifies meal prep for everyone.
The Game Changer: Cooking Spaghetti Squash Right in Your Crock Pot (or Instant Pot!)
And here’s the absolute best part, the real showstopper, the detail that had me practically shouting from the rooftops: I cooked the spaghetti squash RIGHT IN THE CROCKPOT! Yes, you read that correctly. Forget separate baking sheets, extra pots to wash, or complicated multi-step processes. The slow cooker handles everything in one go, infusing the squash with the rich, savory flavors of the meat sauce as it gently steams to tender, al dente perfection. This method truly revolutionized my spaghetti squash prep, transforming a sometimes cumbersome vegetable into an effortless, healthy, and deeply flavorful pasta alternative. It absorbs all the deliciousness, making every bite a delight.
I genuinely hope you’re as thrilled about this cooking discovery as I am, because this simple Crock Pot spaghetti squash with meat sauce recipe is a trifecta of easy, incredibly delicious, and remarkably healthy. It has quickly become my new favorite and most convenient method for preparing spaghetti squash. For those of you who might shy away from turkey sausage (and I’m always curious to hear why!), using plain lean ground turkey in this recipe is a fantastic alternative that doesn’t sacrifice flavor. My husband, a self-proclaimed sausage enthusiast, was genuinely convinced it was sausage! That’s a testament to how robustly flavorful and satisfying this seasoned ground turkey meat sauce truly is.
Doesn’t it look so much better finished and plated? The rich, vibrant sauce clinging perfectly to the delicate, fork-tender strands of spaghetti squash is a sight to behold, promising a meal that’s both deeply comforting and wonderfully nourishing. This dish is absolutely perfect for a busy weeknight when you crave something wholesome and homemade without the commitment of spending hours in the kitchen. It’s also an excellent option for meal prepping throughout the week, as the flavors only deepen and meld even more beautifully overnight, making leftovers a highly anticipated treat.
Table of Contents
Toggle
Why You Need This Crock Pot & Instant Pot Spaghetti Squash Recipe
This recipe isn’t just another meal; it’s a genuine lifestyle enhancer, bringing ease and health to your dinner table. Here’s why this versatile recipe deserves a permanent spot in your weekly meal rotation:
- Unbeatable Convenience: Whether you opt for the slow cooker for a truly hands-off, all-day simmer that greets you with a warm meal, or the Instant Pot for a rapid, delicious dinner that’s ready in under an hour, both methods make cooking incredibly easy. Imagine the joy of coming home to a fully cooked, aromatic meal, or the relief of having dinner on the table in record time on a busy evening. This flexibility caters to every schedule.
- Healthy & Delicious: Spaghetti squash is a fantastic low-carb, gluten-free, and nutrient-rich alternative to traditional pasta, offering a satisfying texture without the heavy calories. Paired with our flavorful lean ground turkey meat sauce, this dish is packed with lean protein, beneficial fiber, and essential vitamins and minerals. It’s the perfect way to enjoy classic comfort food flavors without any of the guilt, fitting perfectly into a balanced diet.
- 21 Day Fix & Weight Watchers Friendly: As explicitly noted in the detailed nutrition section of the recipe card, this recipe is perfectly aligned with popular and effective healthy eating programs like the 21 Day Fix and Weight Watchers. It’s a clean eating powerhouse that absolutely doesn’t compromise on robust, satisfying flavor, making it an ideal choice for anyone tracking their macros or points while pursuing their health goals.
- One-Pot (or Minimal-Pot) Wonder: The ingenious beauty of cooking the spaghetti squash directly with the sauce (especially in the Crock Pot) is that it dramatically saves you time on cleanup and reduces the number of dirty dishes. The squash doesn’t just cook; it absorbs the rich, savory flavors of the meat sauce as it steams, resulting in a more cohesive, deeply flavored, and harmonious dish that tastes like it took all day, even if it was made in the Instant Pot!
- Family-Friendly Appeal: This meal is a guaranteed hit with both adults and children, making it a stress-free choice for family dinners. The mild, subtly sweet flavor of spaghetti squash combined with the universally loved, savory meat sauce makes it an easy sell even to the pickiest eaters. And as my husband proved with his surprise, the lean ground turkey is so well-seasoned and integrated, it can easily pass for a richer, heavier sausage, delighting everyone at the table.
Tips for Perfect Spaghetti Squash Every Time
While cooking spaghetti squash in your Crock Pot or Instant Pot is incredibly simple and largely forgiving, a few expert tips can ensure absolute perfection and elevate your dining experience:
- Choosing Your Squash: When selecting spaghetti squash, look for a medium to large squash that feels surprisingly heavy for its size. Its skin should be firm, smooth, and free from any soft spots or blemishes. A larger squash generally yields longer and more abundant “noodles,” which are ideal for mimicking pasta strands.
- Optimal Cutting Methods: For the Crock Pot method, cutting the squash horizontally (around the middle) is recommended. This technique allows for longer, more uniform strands that wonderfully resemble traditional spaghetti. For the Instant Pot, you have more flexibility: you can cook it whole (pierced all over) for even less effort in prep, or you can halve it if you prefer slightly shorter strands or need it to cook a bit faster.
- Mind the Doneness – Don’t Overcook: Spaghetti squash, much like traditional pasta, is best when it’s cooked to an al dente consistency – meaning it’s tender but still has a slight, pleasant firmness to the bite. Overcooking can quickly lead to a mushy texture that loses its appeal. If using a slow cooker, check on the squash periodically during the last hour or so. For the Instant Pot, strictly adhere to the recommended cooking times to prevent overcooking.
- Addressing Watery Squash or Thin Sauce: It’s common for spaghetti squash to release a significant amount of water during the cooking process, which can sometimes thin out your delicious meat sauce. If your sauce seems too runny after the squash is cooked, don’t fret! Simply remove the spaghetti squash, shred its strands, and then cook the sauce uncovered on high heat in your Crock Pot (or on ‘sauté’ mode in your Instant Pot) for an additional 15-30 minutes. This allows the excess moisture to evaporate, and the sauce will reduce and thicken to your desired consistency. You can also lightly drain the shredded squash in a colander if it feels excessively wet. For an even drier texture, gently press the squash strands in a clean cheesecloth or paper towels.
- Seasoning is Absolutely Key: The foundation of any great meat sauce is excellent seasoning. Don’t be shy about seasoning your ground meat well! The Italian seasoning, crushed red pepper (adjust to your preferred spice level), salt, and pepper all play crucial roles in building the rich, complex depth of flavor that makes this sauce utterly irresistible and truly complements the subtle sweetness of the spaghetti squash. Taste and adjust as you go!
Simple Spaghetti Squash and Meat Sauce
Pin Recipe
Ingredients
- 1 medium to large spaghetti squash washed
- 2 teaspoon olive oil I used my Tuscan Herb EVOO from The Bodacious Olive
- 5 cloves garlic crushed
- 1.5 lb organic ground turkey ground chicken, or ground beef
- 56 oz crushed tomatoes 2 large cans
- 2 teaspoon Italian Seasoning
- Crushed red pepper to taste
- Salt to taste
- Pepper to taste
- 2/3 cup Parmesan cheese optional
Instructions
Crock Pot Method: Slow Cooked Perfection
-
Heat olive oil in a large skillet over medium heat. Add the crushed garlic and cook gently until it turns lightly golden brown and becomes wonderfully fragrant. Be very vigilant to prevent burning, as burnt garlic can impart an unpleasant bitter flavor to your sauce. Once cooked, remove the garlic from the pan and set it aside. Add your ground turkey (or substitute with ground chicken or ground beef) to the same skillet and cook thoroughly, breaking it up with a spoon, until no pink remains and it’s fully browned. Season generously to taste with Italian Seasoning, Crushed Red Pepper, salt, and pepper while it cooks.
-
Transfer the cooked turkey and the reserved golden garlic into your slow cooker. Pour both large cans (56 oz total) of crushed tomatoes over the meat mixture. Stir everything together gently to combine all the delicious flavors.
-
Prepare your spaghetti squash by washing it thoroughly under running water. Carefully cut the squash in half around its middle (this ensures you get those desirable longer strands, similar to traditional spaghetti!). Use a sturdy spoon to scoop out and remove all the seeds and fibrous membranes from the center of each squash half. Place the spaghetti squash halves, cut-side down, directly into the slow cooker, nestling them gently on top of the meat sauce. If your slow cooker lid doesn’t fit snugly over the squash, create a tighter seal by placing a layer of aluminum foil under the lid. This crucial step helps trap the steam effectively and ensures the squash cooks evenly and thoroughly.
-
Cook on LOW for 5-6 hours. The exact cooking time can vary slightly depending on the size of your squash and the specific model and efficiency of your slow cooker. To check for doneness, carefully insert a fork into the squash flesh. If it pierces easily and the flesh feels tender yet still slightly firm (al dente), it’s perfectly ready! Once cooked, remove the squash from the Crock Pot and transfer it to a separate bowl or cutting board to cool for a few minutes. This prevents accidental burns when you begin to handle it.
-
Once cooled slightly, use a fork to gently scrape the “spaghetti” strands from the inside of the squash shell; discard the empty shells. If the shredded squash appears overly watery, you can lightly drain it in a colander. For an even drier consistency, which some prefer, you can press it gently in a clean cheesecloth or layers of paper towels. If your meat sauce has thinned out due to the moisture released from the squash, don’t worry! Simply remove the shredded squash, and then cook the sauce uncovered in the Crock Pot on HIGH for a short period (typically 15-30 minutes) to allow it to reduce and thicken to your preferred consistency before serving. Serve the tender spaghetti squash strands generously topped with the rich, savory meat sauce, and garnish with an optional sprinkle of freshly grated Parmesan cheese for an added layer of flavor.
Instant Pot Method: Quick & Delicious
-
Turn your Instant Pot to the “Sauté” function (choose “normal” or “medium” heat setting if available). Add the olive oil, then the crushed garlic. Cook until the garlic is fragrant and lightly golden on both sides, being very careful not to let it burn, as this can affect the final flavor profile.
-
Remove the cooked garlic from the Instant Pot and set it aside. Add your ground turkey (or other ground meat) to the pot. Cook on “Sauté” until browned and fully cooked, breaking it apart as it cooks. Season generously with Italian Seasoning, Crushed Red Pepper, salt, and pepper to your liking. After cooking the meat, deglaze your Instant Pot: add 2 tablespoons of water or broth and use a wooden spoon or spatula to scrape the bottom of the pot thoroughly. This is a crucial step to release any stuck-on bits, which helps prevent the dreaded “BURN” error message during pressure cooking.
-
Return the cooked garlic to the Instant Pot. Pour both large cans (56 oz total) of crushed tomatoes evenly over the meat, but it is important that you do not stir them in. This layering technique helps prevent the “BURN” warning during the pressure cooking cycle.
Preparing Spaghetti Squash in the Instant Pot: Whole or Halved
-
For Halved Squash: Wash your spaghetti squash thoroughly. Carefully cut it in half around the middle. Scoop out the seeds and fibrous membranes. You can either place the squash halves directly on top of the sauce, cut-side down, or use the Instant Pot trivet: place the trivet on top of the sauce and then set the squash on the trivet. Secure the Instant Pot lid, ensuring the vent is sealed in the “Sealing” position. Set to “Manual” (or “Pressure Cook”) on High Pressure and cook for 7 minutes. Once the cooking time is complete, carefully switch the vent to “Venting” for a quick release of the pressure.
-
To Cook Whole Squash: Pierce the spaghetti squash all over with a sharp knife several times (at least 8-10 times). Place the whole squash directly over the sauce in the Instant Pot (or on a trivet, if preferred). Secure the lid, ensure the vent is sealed, and cook on High Pressure for 20 minutes. After cooking, perform a quick release. Cooking it whole requires even less prep, but may result in slightly shorter strands.
-
Carefully remove the cooked spaghetti squash from the Instant Pot and allow it to cool for a few minutes before handling to prevent burns. If cooked whole, cut it open and then use a fork to remove the “spaghetti” strands from the shell, discarding the empty shell. As with the Crock Pot method, if your sauce appears too thin after cooking, turn the Instant Pot back to “Sauté” mode and cook the sauce uncovered for a few minutes (5-10 minutes) to allow it to reduce and thicken to your desired consistency. Serve the tender spaghetti squash with the savory meat sauce, topped generously with optional Parmesan cheese for an extra flavor kick.
Notes for Healthy Eating Plans
Weight Watchers Points: When calculated using 99% fat-free ground turkey, this delicious recipe is approximately 3 Personal Points per serving with the optional Parmesan cheese, and a lean 1 Personal Point per serving without cheese. Please always verify points with the official WW app for the most accurate calculation based on your specific ingredients and plan.
Nutrition Information
