Healthy Microwave Spaghetti Squash Chili

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!

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. 

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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
• 1/8 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)

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.

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.

**The following affiliate links are some suggested products I’ve chosen that will aid you in the making and serving of this recipe for Microwave Spaghetti Squash Chili if desired.

By clicking on the item photo, you’ll be taken directly to Amazon.com if you’re interested in purchasing any of these products. You are in no way required to do so, and you will not be charged in any way unless you decide to purchase one of these products through Amazon.com.  As an Amazon Associate, I earn from qualifying purchases. For additional information please view my privacy policy.

For additional spaghetti squash recipes from my Kudos Kitchen and around the web, please click on the following titles for;

• 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

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!

5 from 4 votes

Print

Healthy Microwave Spaghetti Squash Chili

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

 

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!

Course: comfort food, healthy main course

Cuisine: American

Keyword: microwave spaghetti squash chili

Servings: 8

Calories: 146 kcal

Renee - Kudos Kitchen: Renée

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

US Customary - Metric

Instructions

To microwave the spaghetti squash;

1. Carefully split the spaghetti squash in half, lengthwise. Remove the seeds.

2. 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.

3. 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;

1. Add the oil to a large, heavy bottom, stock pot and saute the onion for approximately 3-4 minutes.

2. Add the ground beef to the pot and brown, stirring occasionally.

3. Add the salt, pepper, drained beans, chili powder, cumin, garlic to the pot and stir well.

4. Scrape the strands from the cooked spaghetti squash and add them to the pot.

5. Add the tomato sauce to the pot along with the hot sauce. Stir well and simmer on low for 15 minutes.

Nutrition Facts

Healthy Microwave Spaghetti Squash Chili

Amount Per Serving (1 g)

Calories 146 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 2g 10%

Cholesterol 36mg 12%

Sodium 552mg 23%

Potassium 257mg 7%

Total Carbohydrates 3g 1%

Dietary Fiber 1g 4%

Protein 11g 22%

Vitamin A 12%

Vitamin C 3.2%

Calcium 2.2%

Iron 11%

* Percent Daily Values are based on a 2000 calorie diet.

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!

Should you have any questions or comments regarding this recipe or anything else you’ve seen on my site, please don’t hesitate to contact me directly or leave me a comment in the comment section below. It is always my distinct pleasure to get back to you with a reply just as soon as I possibly can!

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Kudos Kitchen by Renée ~ Cooking up artistically delicious family-friendly dishes from my Kudos Kitchen to yours!

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