Low Carb Squash Stroganoff

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Creamy, rich and delicious- this low carb squash stroganoff has all the flavors of a classic beef stroganoff with less fat, calories, and carbs!

bowl of spaghetti squash with beef stroganoff, parmesan cheese and green onions.

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Easy Low Carb Squash Stroganoff

I try hard to be healthy. I’m not one of those bloggers who shimmys into a size 2 and proclaims cookie dough by the pound to be my favorite thing ever- I’m the kind to so much as look towards a plate of fudge and go up a pant size. I abhor working out (you’re more likely to see a colony on Mars than me posting photos from something like crossfit), and the only time you’ll find me running for a long period of time is if I’m being chased by something large and furry with sharp teeth.

I have a lot of zoodles recipes- things like a fall pasta with nuts and cranberries, paleo carbonara, and shrimp scampi with zucchini instead of pasta. I’ll be honest though- while I absolutely loved them, my husband missed the carby-goodness from actual pasta. He’s more into pasta than I am- he’d happily eat bowls at a time- and the veggie swaps were always good, but not his favorite if given the choice. That is, until this dish.

My husband LOVES stroganoff. Rich, creamy, cheesey, beef-y flavors are at the top of his list- but like me, making healthier swaps has become a recent goal of his lately. When I made this dish (which admittedly is not the prettiest dish I have ever cooked), he was skeptical from the start. But he ended up raving over it- and it’s the only spaghetti squash pasta he’s requested again while still eating his dinner!

bowl of spaghetti squash with beef stroganoff, parmesan cheese and green onions.

How to make Low Carb Squash Stroganoff

  • Spaghetti squash – I love spaghetti squash, it has an amazing pasta like texture when baked. Prepare this by halving and de-seeding.
  • Olive oil – you can use any oil you want to add some fat and nonstick element to the squash before baking.
  • Sea Salt – I like using fine grain sea salt for this and most recipes since it distributes well and has great flavor.
  • Ghee – ghee is a type of clarified butter from India, you can substitute traditional butter for a similar result.
  • Ground beef or Skirt Steak – you can use either of these meats for your protein.
  • Onion – onion adds a nice sweet flavor to the sauce.
  • Garlic – garlic adds a wonderful bite to the stroganoff, use fresh or a garlic paste.
  • Beef Stock – use a high-quality beef stock to give the sauce body and thin if necessary.
  • Mushrooms – diced mushrooms add a meatiness to the sauce.
  • Neufchâtel cheese – this cheese is very similar to cream cheese but has a slightly saltier dry wine taste.
  • Parmesan – top your stroganoff with parmesan for a salty bite.
  • Green onions or cilantro – these greens make a nice fresh garnish.

Once you have assembled the ingredients, use the following method

Season and bake the squash. Rub the squash inside with olive oil and season with sea salt. Place the squash cut side down on a baking sheet and bake at 350 degrees for about 40 minutes or until soft. I usually test with a knife, if it easily inserts into the skin it is ready.

Cook veggies. Heat a large pan to medium heat and melt the ghee in it. Add the ground beef or steak and cook until browned. Add the onions, mushrooms, and garlic and cook until browned. Season with salt.

Make sauce. Slowly add beef stock to the pan then stir in the Neufchatel allowing it to melt around the pan.

Combine and serve. Run a fork through the squash and remove the noodles to the squash rind. Place in the pan with the sauce and toss to coat. Garnish with parmesan cilantro and/or green onions.

bowl of spaghetti squash with beef stroganoff, parmesan cheese and green onions.

Tips and Tricks for Perfect Low Carb Stroganoff

Switch out the protein. If you prefer to use chicken rather than beef, you can easily swap it in this recipe. Simple use precooked chicken. You can use easy boiled chicken, or you can try our creamy chicken stroganoff recipe.

Cut down on the cooking time. Pre- roast the spaghetti squash ahead of time and keep in the fridge for a busy weeknight to cut down on the cooking time. This meal can be made in under 20 minutes with a little pre-planning.

Use some traditional pasta. If you don’t want to go full squash, you can use half traditional pasta and half spaghetti squash.


How do I store leftovers?

Leftovers can be stored in an airtight container in the refrigerator for 3-4 days. Reheat in the oven or microwave.

What can I use in place of Neufchatel cheese?

You can substitute with cream cheese, but Neufchâtel is a little lighter and has less fat (though it tastes just as creamy and delicious).

Low Carb Sides to enjoy with your Squash Stroganoff

Whether you are on a low carb diet or not these sides will accompany your meal beautifully.

Click here to see all our low carb and keto recipes!

bowl of spaghetti squash with beef stroganoff, parmesan cheese and green onions low carb stroganoff written across it.

Low Carb Squash Stroganoff Recipe

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bowl of spaghetti squash with beef stroganoff, parmesan cheese and green onions.  rich and creamy squash stroganoff

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squash in a bowl with beef sauce and cheese on it.

Low Carb Squash Stroganoff

Yield: 6
Prep Time: 5 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 25 minutes

Creamy, rich and delicious- this low carb squash stroganoff has all the flavors of a classic beef stroganoff with less fat, calories, and carbs!


  • 1 spaghetti squash, halved and de-seeded
  • 1 tsp olive oil
  • 2 tsp sea salt, divided
  • 1 tbsp ghee
  • 1 lb ground beef or thinly sliced skirt steak
  • 1 large onion, diced
  • 6 cloves garlic, diced
  • 1 cup beef stock
  • 8 oz cremini mushrooms, diced
  • 1 package Neufchâtel cheese, 8 oz
  • 1/2 cup fresh shredded parmesan
  • green onions or cilantro, to garnish


  1. Rub the inside of the squash all over with oil and season with 1 tsp of the salt. Place cut side down on a baking sheet.
  2. Bake spaghetti squash at 350 until soft, about 45 minutes.
  3. In a large pan on medium high heat, melt ghee.
  4. Add ground beef or steak slices and cook until browned, stirring often to prevent burning.
  5. Add onions, mushrooms, and garlic, and cook until vegetables are browned. Season with the remaining 1 tsp of salt.
  6. Slowly add in a bit of beef stock, stirring the bottom of the pan to bring up any bits of caramelized onions and beef (deglaze the pan).
  7. Add the rest of the stock and cook down 2 minutes.
  8. Slowly stir in Neufchâtel cheese, allowing it to melt around the pan.
  9. Run a fork through the baked spaghetti squash to remove the "noodles" from the squash rind. Placing them pan with beef and sauce.
  10. Toss to evenly coat noodles in sauce.
  11. Remove from heat and serve- top with parmesan and cilantro or green onions.


To save time on a busy weeknight, pre-cook spaghetti squash. This reduces cook time by an hour!

Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 459Total Fat 29gSaturated Fat 13gTrans Fat 1gUnsaturated Fat 12gCholesterol 114mgSodium 1207mgCarbohydrates 17gFiber 3gSugar 7gProtein 33g

Nutrition is automatically calculated by Nutritionix - please verify all nutrition information independently and consult with a doctor or nutritionist for any and all medical and diet advice.

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About Courtney

Courtney loves to share great wine, good food, and loves to explore far flung places- all while masting an everyday elegant and easy style at lifestyle blog Sweet C’s Designs. Sweet C's devoted to finding the best food and drinks you'll want to make or find, around the world!

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  1. I am on low carb diet. And this is look yummy! Thank you for your participation at Tasty Tuesday Creative K Kids. I pinned it at the Pinterest board

  2. Spaghetti squash is one of my favorite ways to work in some extra veggies! This looks like an interesting twist. Thanks for sharing with us at the #HomeMattersParty link party.