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    Home » Fast and Easy Dinner Recipes » Ground Beef Recipes

    Published: Feb 10, 2019 · Modified: Jul 26, 2022 by Renée · This post may contain affiliate links · 5 Comments

    Healthy Microwave Spaghetti Squash Chili

    Jump to Recipe

    Spaghetti Squash Chili is one of the easiest spaghetti squash recipes for the microwave you'll find. It's roughly 30 minutes from start to dinner. It's hot, hearty, healthy, and completely delicious!

    Closeup of a spoonful of microwave spaghetti Squash Chili
    Dig into this Healthy Microwave Spaghetti Squash Chili! Your body and your taste buds will thank you!

    If you're looking for healthy new spaghetti squash recipes this winter that will warm and comfort you and your entire family, look no further.

    I guarantee this delicious and unique chili recipe will soon become a family favorite!

    **Please Note - The printable recipe card with detailed instructions, complete ingredient measurements, and nutritional information for making Healthy Microwave Spaghetti Squash Chili is available near the end of this post. 

    Add this to your Pinterest boards!

    Microwave Spaghetti Squash Chili with a spoon and title text

    The ingredient list for making Spaghetti Squash Chili:

    • 1 Small Spaghetti Squash (1-2 pounds)
    • 2 Tablespoons Olive oil
    • 1 Onion, chopped
    • 1 lb. Ground Beef
    • Salt and Pepper
    • 1 Can Red Beans, drained
    • 1 Can Cannellini Beans, drained
    • 2 Tablespoons Chili Powder
    • 2 Teaspoons Ground Cumin
    • ⅛ Teaspoon Cayenne Red Pepper
    • Minced Garlic, to taste
    • Hot Sauce, to taste (optional)

    How to split and seed a spaghetti squash:

    • Carefully insert a chef's knife into spaghetti squash, lengthwise. (See photo below)
    • Grab the knife handle and as you would use a hammer hit the spaghetti squash firmly on the counter.
    • The force of the squash hitting the counter with the knife inserted should be enough to split the spaghetti squash pretty evenly in half without too much extra knife work.
    • I like to use an ice cream scoop to clean out all the seeds, but a large spoon with a sharper edge works equally  well. (See photo below)
    Spaghetti squash with a chef's knife inserted in the center.
    Split open spaghetti squash with the seeds taken out and an ice cream scoop

    How to cook spaghetti squash in the microwave:

    • Place a split and seeded spaghetti squash into a microwave safe dish, cut side down.
    • Add approximately ¼ cup of water to the dish and cover with cling wrap.
    • Poke a hole in the cling wrap to let the steam escape.
    • Microwave on full power until the spaghetti squash is soft.
    • Carefully uncover the squash and allow to cool until it's cool enough to handle.
    • Scrape the interior of the cooked spaghetti squash with a fork to remove the strands, and discard the shell.

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    A hand holding a cooked spaghetti squash demonstrating how to remove the cooked strands with a fork,

    Health benefits of spaghetti squash:

    • Spaghetti squash is very low in calories and is a great source of dietary fiber.
    • It's naturally gluten-free and can be used as a substitute for pasta.
    • Spaghetti squash is loaded with vitamins A and C. They also contain a higher source of B complex vitamins (folate, niacin, and B6) than their counterpart, a pumpkin.

    How long does spaghetti squash keep?

    • If kept in a cool dry area spaghetti squash can keep for up to 3 months.
    • Purchase firm, non-blemished spaghetti squash, and one with a brownish stem, not green.
    Pot of Microwave spaghetti squash chili with a ladle.

    Additional spaghetti squash recipes:

    • Baked Chicken Parmesan with Spaghetti Squash from The Crumbly Kitchen
    • Spaghetti Squash Boats with Mozzarella Cheese from Know Your Produce
    • Spaghetti Squash Pastitsio with Greek Yogurt Bechamel from Cupcakes and Kale Chips
    • Spaghetti Squash Soup (pictured below) from (yours truly) Kudos Kitchen
    Bowl of spaghetti squash soup with shaved Parmesan cheese and a spaghetti squash in the background.
    Delicious Spaghetti Squash Soup

    Below is the printable recipe card for today’s Healthy Microwave Spaghetti Squash Chili. 

    If you’ve enjoyed this recipe and look forward to making it (or have already made it), I’d appreciate if you’d take a moment to give it some feedback by way of stars near the comment section at the end of this post. Thank you so much!

    Printable Recipe Card

    Two bowls of spaghetti squash chili in the foreground with a blue pot of chili in the background.

    Spaghetti Squash Chili

    Renee Goerger
    Spaghetti Squash Chili is one of the easiest spaghetti squash recipes for the microwave you'll find. It's roughly 30 minutes from start to dinner, and it's hot, hearty, healthy, and completely delicious!
    Have you made this recipe?Please Comment and Rate
    Print Recipe Pin Recipe Save recipe Save this recipe
    Prep Time 10 minutes mins
    Cook Time 30 minutes mins
    Total Time 40 minutes mins
    Course comfort food, healthy main course
    Cuisine American
    Servings 8
    Calories 146 kcal

    Ingredients
     
     

    • 1 1-2 pound spaghetti squash, halved and seeded
    • 2 tablespoons olive oil
    • 1 large onion chopped
    • 1 pound ground beef
    • 1½ teaspoons salt, or to taste
    • ½ teaspoon black pepper, or to taste
    • 1 can (15 ounces) red beans, drained
    • 1 can (15 ounces) cannellini beans drained
    • 1 large can (29 ounces) tomato sauce
    • 2 cloves minced garlic, or to taste
    • 2 tablespoons chili powder
    • 2 teaspoons ground cumin
    • pinch cayenne red pepper, or to taste
    • 1 tablespoon hot sauce, or to taste
    Get Recipe Ingredients

    Instructions
     

    To microwave the spaghetti squash:

    • Carefully split the spaghetti squash in half, lengthwise. Remove the seeds.
    • Place the spaghetti squash, cut side down in a microwave-safe container. Add approximately ¼ cup of water to the dish and cover with cling wrap.
    • Microwave on full power until the spaghetti squash is soft. Carefully uncover and set aside until cool enough to handle.

    To make the spaghetti squash chili:

    • Add the oil to a large, heavy bottom, stock pot and saute the onion for approximately 3-4 minutes.
    • Add the ground beef to the pot and brown, stirring occasionally.
    • Add the salt, pepper, drained beans, chili powder, cumin, garlic to the pot and stir well.
    • Scrape the strands from the cooked spaghetti squash and add them to the pot.
    • Add the tomato sauce to the pot along with the hot sauce. Stir well and simmer on low for 15 minutes.

    Nutrition

    Serving: 1servingCalories: 146kcalCarbohydrates: 3gProtein: 11gFat: 9gSaturated Fat: 2gCholesterol: 36mgSodium: 552mgPotassium: 257mgFiber: 1gSugar: 0gVitamin A: 600IUVitamin C: 2.6mgCalcium: 22mgIron: 2mg

    I sincerely hope you've enjoyed today's recipe for healthy microwave spaghetti squash chili as much as I've enjoyed bringing it to you!

    Overhead picture of a pot of spaghetti squash chili with a ladle and two soup mugs.

    Should you have any questions or comments regarding anything you've seen on my site, please don't hesitate to reach out to contact me. It is always my distinct pleasure to get back with you just as soon as I possibly can!

    Thank you so much for visiting me today in my Kudos Kitchen. I hope you found something you'll love and that you will come back and visit me often. Please know that there is always room for you around my kitchen table!

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    Until we eat again, I hope you have a delicious day!

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    Comments

      5 from 4 votes (1 rating without comment)

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    1. Toni | Boulder Locavore says

      February 14, 2019 at 8:39 pm

      5 stars
      I really love this idea! Such a perfectly satisfying meal!

      Reply
    2. Brandi says

      February 11, 2019 at 2:00 pm

      5 stars
      Thank you for this recipe! I am on a low carb diet and constantly looking for new comforting recipes!

      Reply
      • Renée says

        February 11, 2019 at 2:33 pm

        That's awesome!

        Reply
    3. April says

      February 11, 2019 at 10:16 am

      5 stars
      Love this! It never occurred to me to put spaghetti squash in my chili, but it's such a good idea!

      Reply
      • Renée says

        February 11, 2019 at 11:36 am

        Glad you like it, April. Thank you!

        Reply

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