Sausage Squash Bake (Print Version)
# Ingredients:
→ What you'll need for the squash
01 -
Sea salt
02 -
A small spaghetti squash, about 1.5 to 2 pounds
03 -
A light spray of coconut oil
→ Things you'll need for the filling
04 -
1/4 teaspoon sea salt (adjust if needed)
05 -
2 minced garlic cloves
06 -
A pound of mild Italian sausage, ground (not in casings)
07 -
1/4 teaspoon dried oregano
08 -
1 tablespoon butter
09 -
1/2 teaspoon dried basil
10 -
A pinch of red pepper flakes (add if you like spice)
11 -
1 cup of tomato sauce
12 -
1/2 cup heavy cream
13 -
1/4 teaspoon black pepper (more or less, based on taste)
14 -
2 tablespoons of yellow onion, finely chopped and peeled
→ Toppings and cheese for assembly
15 -
A small handful of mozzarella cheese, finely grated (about 1/4 cup)
16 -
A couple of tablespoons of parmesan cheese, finely grated
# Instructions:
01 -
Set your oven to 350°F. Cut the squash lengthwise and scoop out the seeds.
02 -
Lightly coat the squash with coconut oil spray and sprinkle sea salt over it. Lay the halves face-down on a sheet pan. Cook for 35-40 minutes or until soft. My oven takes 35 minutes for firmer strands and 40 for softer. Check softness by gently poking with a fork—if it slides easily, it's ready. Pull it out of the oven.
03 -
As the squash cooks, start the filling. Warm up a large frying pan over medium-high heat. Toss in the butter, and once it stops bubbling, add the onions.
04 -
Let the onions cook for a bit, stirring sometimes, until they're clear and slightly golden. Add in the ground sausage. Let the whole mix cook until the sausage browns all the way through. Drain any extra grease and toss it out.
05 -
Drop in the garlic and let it cook for a minute. Stir in tomato sauce, cream, oregano, basil, red chili flakes, black pepper, and sea salt. Mix everything until it thickens a bit. Taste and tweak the seasoning if you need. Then set the pan aside.
06 -
Once the squash is done, pull it from the oven. Bump the heat up to 400°F. Use oven mitts or tongs to flip the squash halves so the cut side faces up on the pan.
07 -
Spoon in the sausage and sauce into each squash half. Top with 2 tablespoons of mozzarella and 1 tablespoon of parmesan each. Bake about 5 minutes or until the cheese is gooey and melted. To serve, either slice each squash half into thirds or scoop the squash flesh and sausage filling out.
# Notes:
01 -
Suitable for keto, low-carb, gluten-free, grain-free, diabetic, and Banting plans
02 -
35 minutes leaves squash strands with a bite; 40 minutes makes them softer
03 -
Serve by slicing the halves or scooping out the contents