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Cheesy spaghetti squash bake in one pan with a wooden spoon
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4.95 from 18 votes

Creamy Cauliflower Spaghetti Squash Casserole

Comfort food meets MAKE ME FIT food. This is so healthy and light, but still super tasty and filling and makes your house smell amazing! And there's nothing like pulling out one pan of hot, cheesy food for dinner.
Prep Time20 minutes
Cook Time20 minutes
Total Time50 minutes
Course: Casserole
Cuisine: American, Italian
Keyword: bake, casserole, garlic, gorund turkey, italian, mozzarella, spaghetti, spinach, squash, tomatoes
Servings: 4 -6
Calories: 293kcal
Author: Lillie


  • 1/2 a medium onion diced 200 g
  • 1 lb extra lean ground turkey
  • 1-2 tsp kosher salt
  • 1/2 tsp pepper
  • 2 tsp italian seasoning
  • 1 tsp garlic powder
  • 1 14.5 oz can diced or stewed tomatoes DRAINED
  • 5 cloves garlic frozen dorot cubes over here!
  • 2-3 cups fresh spinach roughly chopped (150 g)
  • 400 g cauliflower cream sauce from this recipe
  • 1/4 cup fresh basil chopped
  • 1 medium to large spaghetti squash I got 600 grams of squash out of mine for this recipe
  • 3 oz shredded mozzarella cheese (84g)- just regular part-skim, NOT low fat in this one- it's so light, I figured it could afford a little bit of real cheese flavor! But feel free to sub in what you want.


  • Cook spaghetti squash however you like. You can roast it cut side down like Martha Stewart which is my preferred method. Or just poke it a few times and stick the whole thing in the microwave for 5-8 minutes which is what I did for this! Since it was going to be tossed with so many other things, I decided to simplify that step. While it's cooking, continue with the rest of the steps.
  • Heat a heavy bottom shallow pan over medium high heat. Spray with cooking spray and add diced onions and a sprinkle of kosher salt. Let cook for 3-4 minutes until tender.
  • Add ground turkey and seasonings. Once the ground turkey is chopped up and cooked through, you can add more salt to taste if needed.
  • Add drained tomatoes and garlic. Cook for another 3 minutes.
  • Add chopped spinach and mix it in, letting it cook for a couple of minutes to wilt and get nice and mixed in.
  • Stir in 400 grams of cauliflower cream sauce and the fresh basil- it looks ugly now, it's gonna be ok!
  • Carefully cut the hot microwaved squash in half lengthwise, scoop out seeds and insides with an ice scream scoop careful not to pull out too much of the good stuff.
  • Using a fork, scrape the squash into strings to get them all loosed from the skin and add them to the ground turkey mixture. Mix it all together well in the pan with tongs.
  • If you're using an oven safe pan, smooth the top of the mixture and top with mozzarella. Bake at 350 for 15-20 minutes till the top is melty and bubbly.  If you want it to brown a bit like mine, broil for an additional 3-5 minutes. But watch it closely so it doesn't burn!
  • If it's not an oven safe pan, transfer mixture to a casserole dish, top with cheese, and bake as described.


  • A sub for the cauliflower sauce: If you don't already have cauliflower sauce in your fridge like I did, you might not want to go to the trouble of that extra step. You could sub in an equal amount of your favorite jarred marinara and the macros will not be that different! Of course the whole dish would be more tomatoey but I'm sure it'd be great! I love the Victoria Marinara from Costco for just 6 carbs per serving.  And if you used it in place of the cauliflower sauce, it would only add about two carbs and less than one gram of fat per serving of casserole. I might add 1-2 more cloves of garlic to the meat mixture with this substitution though, since the cauliflower sauce has a lot of additional garlic in it.


Serving: 400g | Calories: 293kcal | Carbohydrates: 24.8g | Protein: 33.7g | Fat: 7.3g | Saturated Fat: 3.1g | Fiber: 4.5g