Low-Carb Sloppy Joe Spaghetti Squash

Here is my favorite sloppy joe spaghetti squash recipe, with seasoned ground beef in a tangy tomato sauce, served over roasted spaghetti squash boats with a side of garlic roasted broccoli.

This recipe has become our go-to weeknight dinner when we’re craving comfort food but want to keep things on the lighter side. My kids love it because it tastes like sloppy joes, and I love it because we’re sneaking in extra veggies without anyone complaining!

What Kind of Spaghetti Squash Should I Use?

When picking out a spaghetti squash at the store, look for one that feels heavy for its size and has a firm, smooth rind without any soft spots or cracks. The color should be a deep, golden yellow – if it’s still got some green on it, that means it’s not quite ripe yet. A large spaghetti squash (around 3-4 pounds) will give you plenty of those pasta-like strands to soak up all that sloppy joe goodness. Don’t worry if your squash has been sitting on the counter for a week or two – these things actually store really well and can last for a month or more in a cool, dry spot.

Options for Substitutions

This recipe is pretty adaptable, so here are some swaps you can make based on what you have:

• Ground beef: Ground turkey, chicken, or even plant-based crumbles work great here. Just keep in mind that leaner meats might need a touch more oil to prevent sticking.
• Coconut aminos: If you’re not following a specific diet plan, regular soy sauce or tamari makes a good substitute. Use the same amount, though it will be slightly saltier.
• Spaghetti squash: Not a fan of squash? Try this over zucchini noodles, regular pasta, or even cauliflower rice. The sloppy joe mixture is the star here, so any base works.
• Compliant tomato sauce: Any tomato or marinara sauce you like will do the job. If it’s sweeter than expected, add a splash more vinegar to balance it out.
• Dijon or yellow mustard: Either type works fine – dijon gives a slightly sharper flavor while yellow is milder and more traditional for sloppy joes.
• Broccoli florets: Swap with green beans, Brussels sprouts, or any veggie you prefer as a side. The cooking time might vary slightly depending on what you choose.

Watch Out for These Mistakes While Cooking

The biggest mistake when cooking spaghetti squash is not removing enough moisture after roasting, which can water down your sloppy joe mixture – after scraping out the strands, press them gently with paper towels or let them sit in a colander for a few minutes to drain excess liquid.

Overcooking the ground beef until it’s dry and crumbly will make your dish less flavorful, so break it up into larger chunks and cook just until it loses its pink color, letting it finish cooking in the sauce.

Don’t add all the coconut aminos and hot sauce at once without tasting first, since different brands vary in intensity – start with half the amount, then adjust to your preference.

For the best texture, roast your spaghetti squash cut-side down on a baking sheet rather than upright, which helps the strands stay firm and prevents them from getting mushy when mixed with the meat sauce.

What to Serve With Sloppy Joe Spaghetti Squash?

Since this dish already comes with spaghetti squash and broccoli built right in, it’s pretty much a complete meal on its own. If you want to bulk it up a bit more, a simple side salad with mixed greens and a tangy vinaigrette works great to balance out the rich, savory sloppy joe flavors. You could also serve it with some roasted sweet potato wedges or cauliflower rice if you’re looking for extra veggies on the plate. For anyone who isn’t following a specific diet plan, some crusty bread or dinner rolls on the side are perfect for soaking up that saucy goodness.

Storage Instructions

Store: Keep your sloppy joe spaghetti squash in an airtight container in the fridge for up to 4 days. I like to store the meat mixture and spaghetti squash separately if possible, since the squash can release a bit of water over time. This makes a great meal prep option for busy weeknights!

Freeze: The sloppy joe meat mixture freezes really well for up to 3 months in a freezer-safe container. I don’t recommend freezing the cooked spaghetti squash though, as it gets a bit watery and mushy when thawed.

Reheat: Warm everything up in the microwave for 2-3 minutes, or heat the meat mixture in a skillet over medium heat until warmed through. If your spaghetti squash seems watery after storing, just drain off any excess liquid before reheating.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1100-1300
• Protein: 70-80 g
• Fat: 55-65 g
• Carbohydrates: 85-100 g

Ingredients

For the sloppy joe sauce:

• 1/4 tsp red pepper flakes
• 2/3 cup tomato sauce
• 1 tbsp olive oil (or avocado oil for higher smoke point)
• 1/2 red onion (diced into 1/4-inch pieces)
• 1 tbsp tomato paste
• 1 tsp apple cider vinegar
• 1 lb ground beef (80/20 blend works best)
• 1 tsp chili powder (freshly ground preferred for more flavor)
• 1/2 tsp sea salt
• 1/4 cup coconut aminos
• 2 garlic cloves (freshly minced)
• 1 tbsp hot sauce
• 1 tbsp Dijon mustard (I use Grey Poupon)

For the spaghetti squash:

• 1 large spaghetti squash (about 3-4 lbs, halved lengthwise)

For the broccoli:

• 16 oz broccoli florets (cut into bite-sized pieces)
• 1/2 tsp sea salt
• 1 tbsp olive oil

Step 1: Prepare and Roast the Spaghetti Squash

• 1 large spaghetti squash

Preheat your oven to 400°F.

While it heats, cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.

Place the squash halves cut-side down on a baking sheet and slide into the oven.

This will take about 35 minutes total—the squash will be perfectly tender when a fork easily pierces the flesh.

Starting the squash first ensures it finishes cooking at the right time to come together with everything else.

Step 2: Build the Sloppy Joe Base with Aromatics

• 1 tbsp olive oil
• 1/2 red onion
• 2 garlic cloves

Heat the oil in a large skillet over medium heat.

Once shimmering, add the diced red onion and minced garlic, cooking for 5-7 minutes until softened and fragrant.

This aromatics foundation develops the flavor base for your sauce.

I find that taking time to properly soften the onions and garlic makes a noticeable difference in the final depth of flavor, so don’t rush this step.

Step 3: Brown the Ground Beef and Add Sauce Components

• 1 lb ground beef
• 1 tbsp tomato paste
• 2/3 cup tomato sauce
• 1/4 cup coconut aminos
• 1 tsp apple cider vinegar
• 1 tbsp Dijon mustard
• 1 tbsp hot sauce
• 1 tsp chili powder
• 1/4 tsp red pepper flakes
• 1/2 tsp sea salt

Increase heat to medium-high and add the ground beef to the pan with the softened aromatics.

Break it into small pieces and cook for about 5 minutes, stirring occasionally, until the meat is browned and no longer pink.

Once browned, add the tomato paste and cook for 1 minute to deepen its flavor, then add the tomato sauce, coconut aminos, apple cider vinegar, Dijon mustard, hot sauce, chili powder, red pepper flakes, and sea salt.

Stir everything together and bring the mixture to a gentle boil.

Step 4: Simmer the Sloppy Joe Sauce and Roast the Broccoli

• 16 oz broccoli florets
• 1 tbsp olive oil
• 1/2 tsp sea salt

Lower the heat under the sloppy joe mixture to medium-low and let it simmer gently while you prepare the broccoli.

In a bowl, toss the broccoli florets with olive oil and sea salt, then spread them on a separate baking sheet.

When your spaghetti squash has about 13-14 minutes remaining (around the 21-22 minute mark), carefully place the broccoli sheet into the oven alongside it.

The sloppy joe sauce will continue to reduce and thicken while everything roasts together—this timing ensures all three components finish at almost the same moment.

Step 5: Finish and Plate the Dish

• spaghetti squash from Step 1
• broccoli florets from Step 4
• sloppy joe sauce from Step 3

When the squash is tender (the fork should slide through easily) and the broccoli is golden and crispy, remove both from the oven.

Let the squash cool for a minute or two—I always let it rest briefly so it’s cool enough to handle without burning my fingers.

Using a fork, scrape the flesh of the squash to create the characteristic strands, working from the inside toward the skin.

Divide the squash strands and broccoli florets among serving plates or bowls, then ladle the warm sloppy joe mixture generously over the top.

The saucy, seasoned meat will cling beautifully to the tender squash strands.

Low-Carb Sloppy Joe Spaghetti Squash

Delicious Low-Carb Sloppy Joe Spaghetti Squash recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 22 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr 7 minutes mins

Servings 4

Calories 1200 kcal

Ingredients

  

For the sloppy joe sauce:

• 1/4 tsp red pepper flakes
• 2/3 cup tomato sauce
• 1 tbsp olive oil (or avocado oil for higher smoke point)
• 1/2 red onion (diced into 1/4-inch pieces)
• 1 tbsp tomato paste
• 1 tsp apple cider vinegar
• 1 lb ground beef (80/20 blend works best)
• 1 tsp chili powder (freshly ground preferred for more flavor)
• 1/2 tsp sea salt
• 1/4 cup coconut aminos
• 2 garlic cloves (freshly minced)
• 1 tbsp hot sauce
• 1 tbsp Dijon mustard (I use Grey Poupon)

For the spaghetti squash:

• 1 large spaghetti squash (about 3-4 lbs, halved lengthwise)

For the broccoli:

• 16 oz broccoli florets (cut into bite-sized pieces)
• 1/2 tsp sea salt
• 1 tbsp olive oil

Instructions

 

• Preheat your oven to 400°F. While it heats, cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Place the squash halves cut-side down on a baking sheet and slide into the oven. This will take about 35 minutes total—the squash will be perfectly tender when a fork easily pierces the flesh. Starting the squash first ensures it finishes cooking at the right time to come together with everything else.
• Heat the oil in a large skillet over medium heat. Once shimmering, add the diced red onion and minced garlic, cooking for 5-7 minutes until softened and fragrant. This aromatics foundation develops the flavor base for your sauce. I find that taking time to properly soften the onions and garlic makes a noticeable difference in the final depth of flavor, so don't rush this step.
• Increase heat to medium-high and add the ground beef to the pan with the softened aromatics. Break it into small pieces and cook for about 5 minutes, stirring occasionally, until the meat is browned and no longer pink. Once browned, add the tomato paste and cook for 1 minute to deepen its flavor, then add the tomato sauce, coconut aminos, apple cider vinegar, Dijon mustard, hot sauce, chili powder, red pepper flakes, and sea salt. Stir everything together and bring the mixture to a gentle boil.
• Lower the heat under the sloppy joe mixture to medium-low and let it simmer gently while you prepare the broccoli. In a bowl, toss the broccoli florets with olive oil and sea salt, then spread them on a separate baking sheet. When your spaghetti squash has about 13-14 minutes remaining (around the 21-22 minute mark), carefully place the broccoli sheet into the oven alongside it. The sloppy joe sauce will continue to reduce and thicken while everything roasts together—this timing ensures all three components finish at almost the same moment.
• When the squash is tender (the fork should slide through easily) and the broccoli is golden and crispy, remove both from the oven. Let the squash cool for a minute or two—I always let it rest briefly so it's cool enough to handle without burning my fingers. Using a fork, scrape the flesh of the squash to create the characteristic strands, working from the inside toward the skin. Divide the squash strands and broccoli florets among serving plates or bowls, then ladle the warm sloppy joe mixture generously over the top. The saucy, seasoned meat will cling beautifully to the tender squash strands.