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Spaghetti Squash Chili Casserole⏱ 95 min total
Recipes

Spaghetti Squash Chili Casserole

Per 1 serving · 332 g · 12 ingredients

Calories
319
16%
of a 2,000 cal day
  • Protein
    21g
    25% of calories
  • Carbs
    17g
    21% of calories
  • Fat
    20g
    55% of calories
Portion

At a glance

One serving of Spaghetti Squash Chili Casserole (332 g) has 319 calories, with 21 g of protein, 17 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (41% DV), riboflavin (b2) (23% DV) and niacin (37% DV). Keep an eye on saturated fat and cholesterol, which provide 46% and 27% of the daily value.

Per 100 g
96cal
low energy density
Protein per 100 cal
6.4g
Net carbs
13g
carbs minus fiber
Fiber
3.5g
6.2 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Riboflavin (B2)23%
  • Niacin37%
  • Vitamin B643%
  • Vitamin B1237%
  • Pantothenic acid31%

Good source of

10–19% of the daily value

  • Dietary fiber13%
  • Vitamin A15%
  • Folate (B9)10%
  • Choline11%
  • Potassium10%
  • Magnesium13%

Watch

20%+ of the daily value

  • Saturated fat46%
  • Cholesterol27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 80 min
  1. 1

    Preheat the oven to 350°F.

  2. 2

    Halve the spaghetti squash lengthwise, scrape out the seeds, and place cut-sides down on a baking sheet. Roast until the flesh is easily pierced with a fork, 35–45 minutes. Let cool slightly, then use a fork to shred into strands.

  3. 3

    Increase the oven temperature to 375°F.

  4. 4

    Heat the olive oil in a large skillet over medium-high. Add the ground turkey and cook, breaking it up, until no longer pink. Stir in the cumin, ground coriander, garlic powder, oregano, salsa, and a pinch of salt and pepper; simmer 2–3 minutes to meld flavors.

  5. 5

    Lightly grease a 9×13-inch baking dish. Layer in the shredded spaghetti squash, half of the cheddar, half of the sour cream, and all of the turkey mixture. Sprinkle the remaining cheddar over the top.

  6. 6

    Bake uncovered at 375°F until bubbling and lightly browned, about 30 minutes. Rest 5–10 minutes, then serve warm, dolloped with the remaining sour cream.

Vitamins & minerals

Amounts for 1 serving (332 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A133 μg
15%
Vitamin C5 mg
5%
Vitamin D0.5 μg
3%
Vitamin E1 mg
7%
Vitamin K5 μg
4%
Thiamine0.1 mg
8%
Riboflavin (B2)0.3 mg
23%
Niacin6 mg
37%
Vitamin B61 mg
43%
Folate (B9)40 μg
10%
Vitamin B121 μg
37%
Pantothenic acid2 mg
31%
Choline58 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium291 mg
29%
Iron2 mg
21%
Potassium469 mg
10%
Magnesium53 mg
13%
Phosphorus309 mg
44%
Zinc3 mg
26%
Copper0.1 mg
15%
Manganese0.3 mg
12%
Selenium22 μg
40%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene32 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene208 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride10 μg—
Fructose0.3 g—
Galactose0 g—
Glucose0.3 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.1 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine2 g—
Lycopene1,010 μg—
Lysine1 g—
Maltose0 g—
Methionine1 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol114 μg—
Serine1 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 319 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 61min
    Walking (3.5 mph)
  • 38min
    Cycling (moderate)
  • 27min
    Running (6 mph)
  • 45min
    Swimming laps

Common questions

How many calories are in Spaghetti Squash Chili Casserole?

One serving of Spaghetti Squash Chili Casserole (1 serving) has 319 calories, which works out to 96 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Spaghetti Squash Chili Casserole high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spaghetti Squash Chili Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spaghetti Squash Chili Casserole?

409 mg per serving.

How much sugar is in Spaghetti Squash Chili Casserole?

6.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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