Spaghetti Squash with Italian Sausage and Parmesan

Always low carb and satisfying, spaghetti squash with sausage is a favorite dinner that’s both flavorful and easy to make. If you’ve never tried spaghetti squash, you’re in for a treat!

Low Carb Spaghetti Squash with Sausage

Spaghetti squash makes a great pasta alternative: it’s light, has a pleasant texture and soaks up the savory flavors of sausage and Parmesan. The roasted squash yields tender strands that pair perfectly with browned sausage, sautéed onion and garlic. For faster weeknight meals, roast the squash ahead and store it in the refrigerator. When you’re ready to eat, simply cook the sausage, combine with the precooked squash and finish with fresh Parmesan and herbs for a satisfying, family-friendly dinner.

Recipe Video

Spaghetti Squash w/ Sausage & Parmesan

Yield:

6
Servings

Prep Time:
15 mins

Cook Time:
1 hr

Total Time:
1 hr 15 mins

Roasting spaghetti squash enhances its flavor, though microwaving is a quicker option. The recipe below uses roasting; a microwave note is included in the notes. This dish adapts easily for vegetarians — swap sausage for plant-based alternatives or for hearty vegetables like mushrooms or cherry tomatoes.

5 from 4 votes

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Ingredients

• 1 Spaghetti Squash (about 3 pounds / 1.36 kg)
• 2 Tablespoons Olive Oil, divided
• 1/2 medium Onion, chopped
• 3 cloves Garlic, minced or crushed
• 1 pound uncooked Italian Sausage
• 1 Tablespoon chopped fresh Basil (or 1 tsp dried; oregano or rosemary also work)
• 1 cup grated Parmesan cheese, preferably freshly grated
• Kosher Salt, to taste
• Fresh Cracked Black Pepper, to taste
• Optional: chopped Italian Parsley for garnish
• Optional: red chili flakes

Equipment

• Baking sheet or large baking dish

Instructions

• Preheat oven to 375°F (190°C).
• Slice the spaghetti squash in half (lengthwise or crosswise). Tip: pierce the rind with the knife tip to start the cut, then work around the squash. Scoop out seeds and strings.
• Brush the cut edges with 1 tablespoon olive oil and place cut side down on a baking sheet or dish.
• Bake 45–55 minutes, until the flesh pulls into strands easily with a fork. Test a strand at 45 minutes and bake longer if needed to reach desired tenderness.
• Use a towel to hold the hot squash or wait until it’s cool enough to handle. Loosen the spaghetti strands with a fork and set aside.
• Pinch the sausage into roughly 1/2-inch balls and set aside.
• Heat a large skillet over medium heat and add the remaining 1 tablespoon olive oil. Sauté the onion and garlic until softened (about 1 minute), then add the sausage. Let the sausage brown on the bottom before stirring, then continue to cook until fully cooked through (about 2–3 minutes, depending on size and heat).
• Stir in basil, then add the spaghetti squash strands to the skillet. Cook just until heated through (usually under a minute).
• Remove from heat, toss in Parmesan, and season with salt and pepper to taste. Garnish with parsley or red chili flakes if desired. Serve immediately.

Notes

Note 1: Microwave method — cut and seed the squash, place cut-side down in a microwave-safe dish with about 1 inch of water, and microwave on high until tender (about 10 minutes). Adjust time for squash size.

Note 2: Freshly grated Parmigiano-Reggiano or Grana Padano gives the best flavor. Use freshly grated if possible.

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Nutrition Information per Serving

Calories: 418 kcal, Carbohydrates: 11 g, Protein: 18 g, Fat: 34 g, Saturated Fat: 12 g, Cholesterol: 72 mg, Sodium: 829 mg, Potassium: 362 mg, Fiber: 2 g, Sugar: 4 g, Vitamin A: 289 IU, Vitamin C: 5 mg, Calcium: 231 mg, Iron: 1 mg

Course: Main Course

Cuisine: American

Calories: 418

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