Looking for a simple, tasty, and healthy meal that packs a punch? This Squash Taco Bowl recipe is perfect for you! Made with spaghetti squash, it’s a great low-carb alternative to traditional taco bowls. Not only is it low in calories, but it’s also high in fiber, making it both nutritious and filling.
Spaghetti squash is the star of this recipe, giving you that satisfying texture while keeping the dish light. You’ll combine it with your favorite taco ingredients, like seasoned ground beef or chicken, beans, and diced tomatoes. The result is a flavorful blend that’s both healthy and delicious.
Whether you’re following a low-carb diet or just looking to add more veggies to your meals, these squash taco bowls are a must-try. The natural flavors of the squash pair perfectly with classic taco spices, creating a dish that’s wholesome and satisfying.
Table of Contents
Ingredients and Substitutions
To make delicious Spaghetti Squash Taco Bowls, you’ll need a few key ingredients. Here’s a list and some possible substitutions you can use.
Main Ingredients
- Spaghetti Squash: This is the base for your taco bowls. Roast them until tender and easily shredded.
- Olive Oil: Used for roasting the squash and sautéing other ingredients. You can substitute with avocado oil or vegetable oil.
- Taco Seasoning: Adds flavor to your taco meat. Use store-bought or make your own with cumin, paprika, garlic powder, salt, and pepper.
Proteins
- Ground Turkey: A leaner option for your taco filling. You can also use:
- Ground Beef: For a richer flavor.
- Chicken: Cooked and shredded.
- Vegetarian: Use black beans, tofu, or a meat substitute.
Veggies and Add-Ins
- Onion: Adds sweetness and depth. Use white, yellow, or red onions.
- Tomatoes: Fresh or canned diced tomatoes work well.
- Black Beans: Cooked and drained. Adds protein and fiber, perfect for a vegetarian option.
- Corn: Adds sweetness and texture.
- Jalapeno: For a spicy kick. You can omit or reduce if you prefer it mild.
Toppings
- Cheese: Shredded cheddar, Monterey Jack, or a Mexican blend.
- Taco Toppings: Use your favorites, such as:
- Sour Cream
- Guacamole
- Salsa
- Cilantro
- Lime wedges
Spices
- Salt and Pepper: Basic seasonings to taste.
- Cumin and Paprika: Essential for that taco flavor.
- Garlic Powder: Adds a savory touch.
Feel free to mix and match the ingredients to suit your taste and dietary needs. Happy cooking!
Preparation Instructions
To create the perfect Squash Taco Bowls, start by preparing the squash, making the taco filling, and then assembling and baking the taco boats. Each step is crucial for a delicious and balanced dish.
Prepping the Squash
First, preheat your oven to 400 degrees Fahrenheit.
Cut each spaghetti squash in half lengthwise. Use a spoon to scoop out the seeds and discard them. Then, drizzle the inner sides with extra virgin olive oil and season with kosher salt and pepper.
Place the squash halves, cut-side down, on a baking sheet lined with parchment paper or foil for easy cleanup. Bake in the oven for about 40–45 minutes, until the flesh is tender and you can easily scrape it with a fork.
Making the Taco Filling
While the squash is baking, heat a skillet over medium-high heat and add a tablespoon of olive oil.
Add diced onions and sauté until they become translucent. Then, add ground beef, turkey, or chicken to the skillet and cook until browned, breaking it into small pieces as it cooks. Drain any excess fat.
Mix in diced tomatoes, corn, beans, chili powder, cumin, and smoked paprika. Stir well and cook for an additional 5-7 minutes until everything is heated through and flavors meld together.
Assembling and Baking the Taco Boats
Once the squash is done baking, remove it from the oven and let it cool slightly.
Using a fork, scrape the flesh to create spaghetti-like strands but keep them inside the shell to form your taco boats.
Spoon the taco filling evenly into each squash half. For extra flavor, squeeze some lime juice over the top.
Return the filled squash halves to the oven and bake for another 10-15 minutes until everything is hot and bubbly.
Optional: top with your favorite taco toppings like shredded cheese, avocado, sour cream, or cilantro before serving. Enjoy your tasty Taco Spaghetti Squash Boats!
Customizing Your Taco Boats
Creating the perfect taco boats doesn’t stop at the basic recipe. You can customize them with different proteins, vegetarian alternatives, and an array of toppings to make each bite unique and flavorful.
Protein Variations
When it comes to proteins, ground beef is the classic choice for taco boats, but you can easily swap it out for other meats. Ground turkey, chicken, or pork can bring different flavors and textures.
Marinate chicken breasts in lime juice and cilantro before grilling for a fresh twist.
Alternatively, use shredded rotisserie chicken mixed with taco seasoning.
Fish lovers can try grilled salmon or shrimp seasoned with lime zest and cilantro. Remember to adjust cooking times to ensure your proteins are cooked through but still juicy.
Vegetarian Options
For a vegetarian twist, consider hearty ingredients like black beans or pinto beans. Season beans with taco spices, onions, and bell peppers for a flavorful base.
Quinoa or lentils can also serve as nutritious, plant-based fillers. Grilled vegetables such as zucchini, corn, and bell peppers add texture and taste.
You can top them with a mix of guacamole, salsa, and a dollop of plain Greek yogurt as a lighter alternative to sour cream.
Crumbled tofu or tempeh can also work well, especially when cooked with the right spices and vegetables like red onion and garlic.
Additional Toppings
Toppings are where you can get really creative. Fresh cilantro, diced avocado, and tomatoes are classic favorites.
For extra heat, add sliced jalapenos or a sprinkle of hot sauce. Shredded lettuce or cabbage provides a crunchy texture contrast.
Cotija cheese, sharp cheddar, or a mix of cheese varieties offer creamy richness.
A squeeze of fresh lime juice on top enhances all the flavors. Drizzle with a bit of salsa or even a tangy sour cream or plain Greek yogurt for added zest. If you like a bit more punch, red onion or pickled jalapenos make a great addition.
How to Make a Spaghetti Squash Taco Bowl
Ingredients:
- 2 large spaghetti squashes
- 2 pounds ground beef
- 2 teaspoons extra virgin olive oil
- ½ chopped onion (or 1 ½ tablespoons dried onions)
- 1 large bell pepper, any color, chopped
- 2 small zucchini, chopped
- 3 cups fresh baby spinach
- 2 tablespoons taco seasoning
- 1 cup cheddar or marbled cheese, shredded
Steps:
Preheat your oven to 400°F (200°C). Spray a large cookie sheet with non-stick cooking spray.
Prepare the squash: Cut each spaghetti squash in half lengthwise and scoop out the seeds. Place the squash halves, cut side down, on the cookie sheet. Bake in the oven for 40–45 minutes until the squash is tender.
Cook the meat: While the squash is baking, heat a large skillet over medium heat. Add the ground beef and break it up with a spatula as it cooks. Cook until it’s browned.
Add vegetables: Once the beef is cooked, add the olive oil, onion, pepper, and zucchini. Cook until the vegetables are soft, about 5–7 minutes.
Mix in spinach: Add the fresh baby spinach and cook for another 3–4 minutes until wilted. Stir in the taco seasoning.
Prepare the squash bowls: Remove the baked squash from the oven. Scoop out half of the flesh from each squash half, leaving enough to hold the shape. Mix the removed squash with the meat mixture.
Fill and bake: Divide the meat and vegetable mixture evenly among the four squash halves. Top each with about ¼ cup of shredded cheese.
Final bake: Place the stuffed squash halves back in the oven. Bake for another 5-7 minutes, or until the cheese is melted and the mixture is heated through.
Tips:
- Swap ground beef for ground turkey for a leaner option.
- Use any color of bell pepper you prefer—yellow, red, or green.
- Fresh or dried onions both work well in this recipe.
This recipe is a fun, healthy way to enjoy a taco-inspired meal that is keto-friendly and delicious!
Nutritional Values of a Squash Taco Bowl
When you make a squash taco bowl, you'll enjoy a meal that's both tasty and good for you. Here's a look at the nutritional values for one serving of a basic squash taco bowl:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Total Fat | 10g |
| Saturated Fat | 2g |
| Cholesterol | 35mg |
| Sodium | 400mg |
| Total Carbohydrates | 35g |
| Dietary Fiber | 7g |
| Sugars | 8g |
| Protein | 10g |
| Vitamin A | 200% DV |
| Vitamin C | 50% DV |
| Calcium | 15% DV |
| Iron | 10% DV |
The squash brings a lot of fiber and vitamins, like A and C. The beans or chicken you add for protein help keep you full longer.
The olive oil adds some healthy fats, which are good for your heart.
When you add toppings like tomatoes, onions, and corn, you get a nice mix of flavors and extra nutrients, especially more vitamins and minerals.
Enjoy making and eating your squash taco bowl, knowing it's a wholesome meal!
Serving and Storage Tips
Proper serving and storage of squash taco bowls can greatly enhance your dining experience by keeping the flavors fresh and ensuring safety and convenience for future meals.
Best Practices for Serving
When serving squash taco bowls, ensure that the spaghetti squash is tender and hot. Preferably, serve it immediately after cooking to maintain its freshness and texture.
Offer toppings like sour cream, guacamole, salsa, and shredded cheese on the side. This way, everyone can customize their own bowl. Use warm tortillas on the side for an added touch.
Using wide, shallow bowls helps in mixing toppings thoroughly. Garnishing with fresh herbs like cilantro enhances the flavor and presentation.
Storing Leftovers
To store leftovers, let the squash taco bowls cool to room temperature before refrigerating. Use airtight containers to keep them fresh and avoid spillage.
Label the containers with the date to keep track of their freshness. Leftovers typically last 3–4 days in the refrigerator. Place the containers on a shelf rather than the fridge door to maintain a consistent temperature.
When reheating, use a microwave or oven. Ensure the food reaches a safe temperature of 165°F. Add fresh toppings after reheating to keep the flavors bright.
Meal Prepping and Containers
Meal prepping squash taco bowls can save you time and provide a nutritious meal option throughout the week.
Divide cooked spaghetti squash and toppings into individual meal prep containers. Use microwave-safe containers to make reheating easier. Stackable containers save space in your fridge.
If planning for a week, prepare enough squash for multiple meals and store portions separately. This way, you can mix and match toppings without having to prepare fresh squash every day.
Invest in good-quality containers with secure lids to prevent leaks. Opt for glass containers if you prefer to avoid plastic. Keeping different components, like toppings, separate can help maintain the texture and flavor of your meal.
Frequently Asked Questions
Whether you’re new to making squash taco bowls or looking for fresh ideas, these questions will guide you through ingredients, preparation tips, and recipe variations.
What ingredients are needed for a basic squash taco bowl?
To make a basic squash taco bowl, you’ll need squash (like delicata, butternut, or spaghetti), olive oil, taco seasoning, garlic, and your choice of toppings, such as diced tomatoes, beans, corn, and jalapenos.
How do I prepare spaghetti squash to be used in a taco bowl?
Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle the cut sides with olive oil. Place the squash, cut side down, on a baking sheet. Bake at 400°F for about 40 to 45 minutes until tender. Let it cool before using a fork to scrape out the strands.
Can you suggest a vegan version of the squash taco bowl?
For a vegan version, use olive oil, garlic, and taco seasoning on your squash. Add toppings like black beans, corn, diced tomatoes, avocado, and sliced jalapenos. You can also add vegan cheese or a dollop of guacamole.
How do I incorporate meats other than ground beef into squash taco bowls?
You can use shredded chicken, turkey, or pork instead of ground beef. Cook the meat separately with taco seasoning until it’s fully cooked. Mix it with the other ingredients before adding them to the baked squash bowls.
Is there a keto version of the spaghetti squash taco bowl recipe?
For a keto-friendly version, stick with spaghetti squash, ground meat (beef, chicken, or turkey), and high-fat toppings like cheese, avocado, and sour cream. Avoid high-carb toppings like beans and corn.
How long does it typically take to bake spaghetti squash for a taco bowl recipe?
Baking spaghetti squash at 400°F typically takes about 40–45 minutes. You’ll know it’s ready when the flesh is tender, and you can easily scrape it into strands with a fork.
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