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High Protein Mexican Spaghetti Squash Casserole - A Cozy, Flavor-Packed Dinner

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 large spaghetti squash (about 3–4 pounds)
  • 1 tablespoon olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 pound lean ground turkey or chicken (93% lean or leaner)
  • 1 packet taco seasoning (or 2 tablespoons homemade)
  • 1 teaspoon ground cumin (optional boost)
  • 1 can (15 ounces) fire-roasted diced tomatoes, drained
  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 cup corn kernels (frozen, fresh, or canned and drained)
  • 1/2 cup salsa (mild, medium, or hot)
  • 1 cup plain nonfat Greek yogurt
  • 1 cup shredded Mexican blend or cheddar cheese, divided
  • 1/4 cup chopped fresh cilantro (plus more for topping)
  • 1 lime, cut into wedges (for serving)
  • Salt and black pepper, to taste
  • Optional toppings: sliced jalapeños, diced avocado, hot sauce, extra salsa, green onions

Method
 

  1. Roast the squash: Preheat oven to 400°F (200°C). Halve the spaghetti squash lengthwise and scoop out the seeds. Rub the cut sides with a little olive oil and season with salt and pepper. Place cut-side down on a lined baking sheet and roast for 35–45 minutes, until the flesh is tender and strands pull away easily with a fork.
  2. Cool and shred: Let the squash cool for 10 minutes. Use a fork to scrape out the strands into a large bowl. Pat dry with paper towels if very moist to avoid a watery casserole.
  3. Sauté aromatics: While the squash roasts, heat 1 tablespoon olive oil in a large skillet over medium heat. Add the onion and cook 4–5 minutes until softened. Stir in the garlic and cook 30 seconds until fragrant.
  4. Cook the protein: Add the ground turkey to the skillet. Season with taco seasoning, cumin (if using), a pinch of salt, and pepper. Cook, breaking it up with a spoon, until browned and cooked through, about 6–8 minutes.
  5. Add the mix-ins: Stir in the drained fire-roasted tomatoes, black beans, corn, and salsa. Simmer 2–3 minutes to let flavors meld. Remove from heat and let it cool slightly so the yogurt won’t curdle.
  6. Make it creamy: Stir in the Greek yogurt, 1/2 cup shredded cheese, and cilantro. Taste and adjust seasoning with salt and pepper.
  7. Combine with squash: Gently fold the spaghetti squash strands into the meat mixture until evenly coated.
  8. Assemble: Lightly grease a 9x13-inch baking dish. Spread the mixture in the dish and smooth the top. Sprinkle the remaining 1/2 cup cheese over the surface.
  9. Bake: Reduce oven temperature to 375°F (190°C). Bake for 18–22 minutes, until hot and bubbling at the edges.
  10. Finish and serve: Let rest 5–10 minutes. Top with extra cilantro and optional jalapeños. Serve with lime wedges, avocado, or hot sauce if you like.