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Sausage Squash Bake

Featured in Main Meals Worth Staying Home For.

This dish takes roasted spaghetti squash and stuffs it with a filling of savory Italian sausage and a creamy tomato blend. With just 9g net carbs per serving, it's a comforting option for anyone looking to enjoy a pasta-style dish without the carbs. The mix of flavors, including herbs and two kinds of cheese, makes it perfect for keto lovers or those avoiding gluten and grains. Enjoy a hearty, satisfying meal that won't derail your low-carb lifestyle.
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Updated on Sun, 30 Mar 2025 00:21:48 GMT
Sausage Squash Bake Pin it
Sausage Squash Bake | cookscoop.com

Turn ordinary spaghetti squash into a filling low-carb dinner that brings all the comfort of pasta with none of the guilt. This keto-friendly meal pairs soft squash strands with flavorful Italian sausage and gooey cheese, making a dish that works for health goals while hitting those comfort food spots.

I've tried cooking spaghetti squash dozens of ways, and I've found that getting the roasting just right makes the texture truly pasta-like.

Key Ingredients

  • Spaghetti Squash: Pick one between 2-3 pounds
  • Italian Sausage: The 85/15 mix tastes best
  • Fresh Mozzarella: Get the low moisture kind
  • Parmesan: Grab a block and grate it fresh
  • Yellow Onion: Chop it small
  • Fresh Garlic: Mince it right before you cook

Step-by-Step Cooking Guide

1. Get the Squash Ready:
Grab a good knife and split your 2-3 pound spaghetti squash down the middle. Scrape out all the seeds and stringy bits before cooking. Drizzle some olive oil on the cut parts and sprinkle with salt and pepper. Put them face-down on a baking sheet with parchment paper. Cook at 400°F for about 35-40 minutes until you can easily poke it with a fork.
2. Cook the Meat:
While the squash does its thing, put 1 pound of Italian sausage in a big pan over medium-high heat, breaking it up as it cooks. Once it's brown, scoop it out with a slotted spoon onto a plate lined with paper towels. Don't clean the pan - cook your diced onion in that tasty fat until it's soft and starting to brown, about 5-7 minutes. Toss in the minced garlic and cook for another 30 seconds till it smells good.
3. Make the Sauce:
Put the sausage back in with the onions and garlic. Pour in the marinara and Italian seasonings. Let it bubble gently for 10-15 minutes until it's thick enough to stick to a spoon. Taste it and add more seasoning if needed.
4. Get the Squash Strings:
When the squash is done, let it cool a bit. Take a fork and scrape the insides into spaghetti-like strands, but leave about ½-inch of flesh inside the shell so it stays sturdy. Add a bit of salt and pepper to the strands.
5. Put It All Together:
Mix the squash strands with half of your sausage sauce. Spoon this mix back into the empty squash shells, then top with the rest of the sauce. Layer torn mozzarella and grated Parmesan on top. Broil for 3-5 minutes until the cheese melts and gets some brown spots.
Sausage Stuffed Spaghetti Squash Recipe Pin it
Sausage Stuffed Spaghetti Squash Recipe | cookscoop.com

Keeping and Serving Tips

Let your stuffed squash sit for 5 minutes before digging in so everything firms up a bit. If you're planning ahead, you can make the parts separately - roast the squash and cook the filling up to 2 days early. Keep them in sealed containers in your fridge. When you're ready to eat, put the assembled squash in a 350°F oven for about 20 minutes until hot throughout.

Great Side Dishes

  • Some garlic bread for folks who aren't watching carbs
  • A fresh Caesar salad
  • Green beans cooked with garlic
  • Broccoli roasted with parmesan sprinkled on top
  • A basic green salad
  • A nice loaf of Italian bread
Easy Sausage Stuffed Spaghetti Squash Recipe Pin it
Easy Sausage Stuffed Spaghetti Squash Recipe | cookscoop.com

Watching the Heat

Keep an eye on your squash during the final broiling step - cheese can turn from golden to burnt in seconds. If the top gets too brown while the middle's still cool, move your rack down and switch from broil to bake. When warming up leftovers, cover with foil for most of the heating time to stop the cheese from burning.

This healthier comfort food shows you can eat well without giving up good taste. It's great for family dinners or making lunches for your workweek, giving you those Italian flavors while keeping carbs low. Just remember, taking your time with each cooking step makes all the difference in how the final dish turns out.

Best Sausage Stuffed Spaghetti Squash Recipe Pin it
Best Sausage Stuffed Spaghetti Squash Recipe | cookscoop.com

Closing Thoughts

Every time you make this dish, you'll get better at creating your own special version. Success comes down to handling the squash right and putting everything together carefully. I've made this countless times, and I've learned that being patient with each step always pays off in the end.

Frequently Asked Questions

→ How do I pick the right squash?
Look for one that's firm, golden in color, and feels heavier than it looks.
→ Can I prep this a day early?
Sure! Keep the squash and filling separate, then combine and bake when ready.
→ What's the best way to store leftovers?
Keep leftovers in a sealed container in the fridge for up to three days. Reheat in the oven.
→ Can I swap out the sausage?
Definitely! Use any ground sausage you like—spicy or mild, your choice.
→ Is this dish good for freezing?
Yes! Assemble the squash, but don't bake it yet. Freeze it for up to two months.

Sausage Squash Bake

A cozy, low-carb dish featuring roasted spaghetti squash stuffed with Italian sausage and a creamy, savory tomato base.

Prep Time
15 Minutes
Cook Time
40 Minutes
Total Time
55 Minutes
By: Adriana

Category: Main Dishes

Difficulty: Intermediate

Cuisine: Italian

Yield: 6 Servings

Dietary: Low-Carb, Gluten-Free

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

Step 01

Set your oven to 350°F. Cut the squash lengthwise and scoop out the seeds.

Step 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.

Step 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.

Step 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.

Step 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.

Step 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.

Step 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

  1. Suitable for keto, low-carb, gluten-free, grain-free, diabetic, and Banting plans
  2. 35 minutes leaves squash strands with a bite; 40 minutes makes them softer
  3. Serve by slicing the halves or scooping out the contents

Tools You'll Need

  • Sheet pan for baking
  • A large frying pan
  • Oven gloves or tongs

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Includes dairy products

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 396
  • Total Fat: 31 g
  • Total Carbohydrate: 10 g
  • Protein: 19 g