Mexican Spaghetti Squash Casserole: A Low-Carb, Flavor-Packed Delight

If you’re looking for a delicious, healthy, and easy-to-make dish that’s perfect for meal prep or family dinners, look no further than this Mexican Spaghetti Squash Casserole. Packed with bold flavors, wholesome ingredients, and a satisfying texture, this casserole is a crowd-pleaser that’s also low in carbs. Whether you’re following a specific diet or simply want to enjoy a nutritious meal, this recipe is a must-try. Let’s dive into the details of how to make this mouthwatering dish, along with tips, nutritional insights, and why it’s a fantastic addition to your recipe collection.

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Why You’ll Love This Mexican Spaghetti Squash Casserole

This Mexican Spaghetti Squash Casserole is more than just a meal—it’s a celebration of flavors and textures. Here’s why it stands out:

• Low-Carb and Nutritious: Spaghetti squash serves as a fantastic low-carb alternative to traditional pasta, making this dish perfect for those watching their carb intake.
• Protein-Packed: With ground turkey, black beans, and cheese, this casserole is rich in protein, keeping you full and satisfied.
• Meal Prep Friendly: This dish stores and reheats beautifully, making it ideal for busy weeknights or lunches.
• Customizable: You can easily swap ingredients to suit your preferences or dietary needs.
• Family-Approved: Even picky eaters will love the cheesy, savory flavors of this casserole.

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Ingredients for Mexican Spaghetti Squash Casserole

Here’s what you’ll need to make this flavorful dish:

• 2 lbs spaghetti squash (cooked and slightly cooled; see note 1)
• 1 lb ground turkey (can substitute with ground chicken or beef; see note 2)
• 2 bell peppers (chopped into small pieces)
• 1 can of corn (11.5 oz, drained; 341 mL)
• 1 can of black beans (18 oz, drained and rinsed; 541 mL)
• 1 can of green chiles (4.3 oz; 127 mL)
• 1 can of diced tomatoes (18 oz, including juices; 541 mL)
• 1 can of mild enchilada sauce (10 oz; 300 mL; see note 3)
• 1 tablespoon mild chili powder
• 1 tablespoon cumin
• ½ teaspoon salt
• 2 eggs (crucial for helping the casserole set; see note 4)
• 2 cups cheese (divided; mozzarella or Monterey Jack)

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Step-by-Step Instructions

1. Cook the Spaghetti Squash

Start by cooking the spaghetti squash. You can do this in the oven or Instant Pot for convenience. Once cooked, let it cool slightly, then scoop out the seeds and shred the flesh into noodle-like strands using a fork. Set aside.

Pro Tip: Cooking the squash ahead of time saves you precious minutes when assembling the casserole.

2. Cook the Ground Turkey

Preheat your oven to 350°F. In a nonstick skillet over medium heat, cook the ground turkey, breaking it up with a spatula until no pink remains (about 7 minutes). Let it cool slightly before combining it with the other ingredients.

3. Combine the Ingredients

In a large mixing bowl, combine the cooked spaghetti squash, ground turkey, chopped bell peppers, corn, black beans, green chiles, diced tomatoes, enchilada sauce, chili powder, cumin, salt, eggs, and 1 ¼ cups of cheese. Mix everything thoroughly to ensure the flavors are evenly distributed.

4. Assemble the Casserole

Transfer the mixture into a deep 9×13-inch casserole dish. Spread it evenly and sprinkle the remaining ¾ cup of cheese on top for a gooey, golden finish.

5. Bake to Perfection

Cover the casserole with foil and bake for 45 minutes. Then, remove the foil and bake for an additional 15 minutes, or until the casserole is bubbling and the cheese is melted and slightly browned.

6. Let It Rest

Allow the casserole to rest for at least 10 minutes before serving. This helps it set up and makes it easier to slice into portions.

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The Health Benefits of Spaghetti Squash in Mexican Cuisine

Spaghetti squash is a versatile and nutritious ingredient that has become a staple in healthy cooking, especially in low-carb and gluten-free diets. When used in a Mexican Spaghetti Squash Casserole, it not only adds a unique texture but also brings a host of health benefits to the table. Unlike traditional pasta, spaghetti squash is low in calories and carbohydrates, making it an excellent choice for those looking to reduce their carb intake without sacrificing flavor. One cup of cooked spaghetti squash contains only about 42 calories and 10 grams of carbs, compared to over 200 calories and 40 grams of carbs in the same amount of regular pasta.

In addition to being low in calories, spaghetti squash is rich in essential vitamins and minerals. It’s a great source of vitamin A, which supports eye health and immune function, and vitamin C, which aids in collagen production and skin health. The squash also contains potassium, which helps regulate blood pressure, and fiber, which promotes digestive health and keeps you feeling full longer. When combined with protein-rich ingredients like ground turkey and black beans in this casserole, spaghetti squash creates a balanced meal that’s both satisfying and nutritious.

Another advantage of using spaghetti squash in Mexican cuisine is its ability to absorb flavors. The mild, slightly sweet taste of the squash pairs perfectly with bold Mexican spices like chili powder, cumin, and green chiles. This makes it an ideal base for dishes like casseroles, where it can take on the flavors of the sauce and other ingredients. By incorporating spaghetti squash into your meals, you’re not only adding a healthy twist but also enhancing the overall flavor profile of your dish.

 How to Customize Your Mexican Spaghetti Squash Casserole

One of the best things about this Mexican Spaghetti Squash Casserole is its versatility. Whether you’re catering to specific dietary needs or simply want to switch things up, there are countless ways to customize this dish to suit your preferences. For starters, you can easily swap out the ground turkey for another protein source. Ground chicken, beef, or even plant-based alternatives like crumbled tofu or tempeh work well in this recipe. If you’re going vegetarian, consider adding extra black beans or a mix of sautéed vegetables like zucchini, mushrooms, and spinach for added texture and flavor.

The cheese in this casserole is another customizable element. While the recipe calls for mozzarella or Monterey Jack, you can experiment with other varieties like cheddar, pepper jack, or even a dairy-free cheese alternative if you’re lactose intolerant or vegan. Similarly, the enchilada sauce can be adjusted to your spice tolerance. If you prefer a milder flavor, stick with mild enchilada sauce, but if you like a bit of heat, opt for medium or hot sauce. You can also add a dash of cayenne pepper or chopped jalapeños for an extra kick.

For those looking to reduce the carb content even further, consider omitting the corn and black beans. While these ingredients add a delightful sweetness and texture, the casserole will still be flavorful and satisfying without them. Alternatively, you can replace the corn with diced zucchini or cauliflower rice for a lower-carb option. The beauty of this recipe lies in its adaptability, so don’t be afraid to get creative and make it your own.

 Meal Prep and Storage Tips for Mexican Spaghetti Squash Casserole

One of the standout features of this Mexican Spaghetti Squash Casserole is its meal prep-friendly nature. Whether you’re planning meals for the week or preparing for a busy day, this casserole is a lifesaver. To make the most of your meal prep, start by cooking the spaghetti squash ahead of time. You can roast it in the oven or use an Instant Pot for a quicker method. Once cooked, let it cool and store it in an airtight container in the fridge for up to three days. This way, when you’re ready to assemble the casserole, half the work is already done.

When it comes to storing leftovers, this casserole keeps remarkably well. After baking, let it cool completely before transferring it to an airtight container. It will stay fresh in the fridge for up to four days, making it perfect for quick lunches or dinners throughout the week. If you’d like to freeze it, wrap the casserole tightly in foil or place individual portions in freezer-safe containers. It can be stored in the freezer for up to three months. To reheat, simply thaw it in the fridge overnight and bake at 350°F until warmed through.

Another great tip for meal prep is to portion the casserole into individual servings before storing. This makes it easy to grab and go, whether you’re heading to work or need a quick dinner after a long day. Pair it with a side salad or some fresh avocado for a complete meal. By incorporating this casserole into your meal prep routine, you’ll save time, reduce food waste, and ensure you always have a healthy, delicious option on hand.

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Nutritional Benefits

This Mexican Spaghetti Squash Casserole is not only delicious but also packed with nutrients. Here’s a breakdown of its nutritional profile per serving (1/8 of the batch):

• Calories: 384 kcal
• Carbohydrates: 38g
• Protein: 31g
• Fat: 13g
• Fiber: 10g
• Sugar: 9g
• Vitamin A: 2130 IU
• Vitamin C: 53.8mg
• Calcium: 285mg
• Iron: 4.4mg

Note: Without corn and black beans, this casserole is roughly 11g net carbs per serving, making it an excellent option for low-carb diets.

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Frequently Asked Questions

Can I Make This Casserole Vegetarian?

Absolutely! Simply omit the ground turkey and add extra black beans or a plant-based protein alternative.

Can I Freeze This Casserole?

Yes, this casserole freezes well. Assemble and bake as directed, then let it cool completely. Wrap it tightly in foil or place it in an airtight container before freezing. Reheat in the oven at 350°F until warmed through.

What Can I Serve With This Dish?

This casserole is a complete meal on its own, but you can pair it with a fresh green salad, guacamole, or a dollop of sour cream for added flavor.

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Final Thoughts

This Mexican Spaghetti Squash Casserole is a versatile, healthy, and delicious dish that’s perfect for any occasion. Whether you’re meal prepping for the week or serving it at a family gathering, it’s sure to be a hit. With its bold Mexican flavors, low-carb profile, and easy preparation, it’s a recipe you’ll want to make again and again.