Garlic Rosemary Roast with Spaghetti Squash

This slow-roasted beef chuck roast over baked spaghetti squash is perfect for a crowd and makes great leftovers to enjoy throughout the week. 

Spaghetti squash is a great low-carb alternative to other types of noodles and is a good source of vitamins B3, B5, and B6 to support proper metabolism, along with other vitamins and minerals.

Rosemary is a super spice for longevity and cognitive health. Its aroma has been linked to improved concentration, performance, speed, accuracy, and mood. Rosemary contains carnosic acid, which can fight off free radical damage in the brain. Overall rosemary contains high levels of antioxidants and anti-inflammatory compounds that are beneficial for fighting free radicals. 

I hope you enjoy.

Wishing you health and happiness,
Mark Hyman, MD


  • ½ tablespoons avocado oil, divided
  • 2 medium spaghetti squash
  • 1 teaspoon sea salt
  • ¼ tablespoon fresh ground black pepper
  • 2 pounds boneless beef chuck roast, if it's in 1 piece have the butcher slice it into several pieces (grass-fed if possible)
  • 1 red onion, thinly sliced
  • 5 large garlic cloves, chopped
  • 1 tablespoon fresh thyme leaves
  • 1 tablespoon fresh rosemary, chopped
  • 2 tablespoons tamari
  • 1 tablespoon Dijon mustard
  • 1 cup beef broth
  • ½ cup water
  • 24 ounces mushrooms, we used oyster mushrooms

1. Preheat the oven to 400°F.

2. Slice the squash in half lengthwise and scoop out the seeds.

3. Drizzle a ½ tablespoon of avocado oil on the inside of the squash and place them cut side down on a parchment paper lined baking sheet. Use a fork to prick the skins and roast for 30 minutes or until tender.

4. Once roasted, remove from the oven and reduce the heat to 325°F. Flip the squash cut side up to cool. Once cool, use a fork to scrape the “spaghetti” away from the peel.

5. Season the meat with salt and pepper. Then warm the remaining avocado oil over medium-high heat in a Dutch oven. Brown the meat on all sides, about 4 minutes each.

6. Set the browned meat aside to rest while preparing the rest.

7. Add the onions to the Dutch oven over medium heat, scraping up any browned bits from the bottom of the pan. After 2 minutes, add the garlic, thyme, and rosemary. Stir and sauté for another minute.

8. Add the tamari, Dijon, and beef broth, and water, then stir and bring to a boil. Add the meat back into the pot and cover with a lid. Reduce to a simmer and cook for 20 minutes. Transfer the meat into the oven and cook for 2 hours.

9. After 2 hours, add the mushrooms into the Dutch oven, cover, and cook for an additional 30 minutes.

10. When the meat is tender, remove from the oven. Reheat the spaghetti squash and serve with a scoop of the beef and mushrooms over top. Garnish with extra thyme if desired.

Nutritional analysis per serving: Calories: 446, Total Fat: 26g, Saturated Fat: 10g, Cholesterol: 100mg, Sodium: 894mg, Carbohydrates: 22g, Fiber: 6g, Sugars: 7g, Protein: 37g, Net Carbs: 16g

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