Healthy Stroganoff with Spaghetti Squash




20 minutes


45 minutes


4 Servings

Healthy Stroganoff with Spaghetti Squash


Spaghetti Squash
  • 1 spaghetti squash
  • 1 tbsp olive oil
  • salt and pepper
Stroganoff Sauce
  • 1 lb. marinated deer, beef or moose steak, chunks
  • ½ cup green onion, chopped
  • ½ large onion, diced
  • 4 cloves garlic, minced
  • 2 cups crimini mushrooms, chopped
  • 1/2 cup white wine
  • 1 1/2 cups bone broth 
  • 1 tablespoon all-purpose flour
  • 1 tablespoon Worcestershire sauce
  • 2teaspoons Dijon mustard
  • 1/4 cup plain Greek yogurt (stir in last on low heat)
  • ½ cup parmesan, shredded (optional)


Spaghetti Squash
  1. Preheat oven to 400 degrees F and place foil on baking sheet.
  2. Halve spaghetti squash lengthwise using a sharp knife. Cut into the squash using the tip of a very sharp large knife into the side of the squash (lengthwise) and push it all the way through to the other side.
  3. Use a spoon to scrape out the seeds and most of the stringy parts.
  4. Drizzle olive oil on the inside and season with salt and pepper. Place cut-side down on baking sheet. Roast for 45 minutes, or until a knife easily can cut through. Remove from oven and set aside.
  5. Once slightly cool, flip squash flesh-side up and use a fork to scrape out the strings.
Stroganoff Sauce
  1. In large skillet, cook meat chunks 4-6 minutes. When both sides are browned, remove the meat from the pan, and transfer to a plate.
  2. With the remaining oil, sauté the onion for about 2 minutes. Add the garlic and mushrooms, and stir to combine in skillet. Continue sautéing for another 5 minutes, or until the mushrooms are cooked and the onions are soft.
  3. Add the white wine to deglaze the skillet, scraping up the browned bits.
  4. In a medium bowl, whisk together the broth, Worcestershire sauce, Dijon mustard and flour until smooth.
  5. Once the wine has cooked off pour the mixture into the skillet, stir and let it simmer for about 5 minutes, stirring occasionally.
  6. Turn heat to low, add the Greek yogurt and stir until combined. Return the beef back into the large skillet, stir to combine and season with additional salt and pepper if needed.
  7. Place spaghetti squash in bowl, add sauce and top with shredded parmesan and serve!


The following items are items that I personally use and recommend to make this recipe.

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Healthy Stroganoff with Spaghetti Squash is one of my favorite comfort meals.

I loved beef stroganoff growing up with the basic cream of mushroom soup and egg noodles. This healthyish version of stroganoff adds more nutrition and it hits the spot!

You’ll never notice the Greek yogurt replacement and the extra vegetables add even more flavor! The healthy stroganoff with spaghetti squash was a great leftover lunch too.

Healthy Stroganoff with Spaghetti Squash Nutrition Info:

Steak: In this recipe you can use multiple meat options, a one-pound of steak, cut across the grain because it’s easy to find and stays mostly tender while cooking. If you don’t have sirloin, try:

  • a boneless ribeye steak
  • tri tips, cut into strips
  • beef tenderloin cut into strips
  • wild game

Meat including steak is an excellent source of various vitamins and minerals. These include vitamin B12, zinc, selenium, iron, niacin, and vitamin B6.

Crimini Mushrooms: Criminis’ hearty, full-bodied taste makes them an excellent addition to beef, wild game and vegetable dishes. These mushrooms are low fat, low carb and contain vitamin D.

Greek Yogurt: Greek yogurt has protein, calcium, B12 and potassium. It’s a nutrient dense substitute for sour cream and heavy cream.

Spaghetti Squash: Spaghetti squash is low in calories but high in fiber, vitamin C, manganese, and vitamin B6. It’s a great lower carb, gluten-free alternative.

Love spaghetti squash? Check out a few more of my spaghetti squash recipes:

Easy Healthy Chicken Alfredo Spaghetti Squash

Buffalo Chicken Spaghetti Squash

Seafood Marinara Spaghetti Squash

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