Sausage Peppers Spaghetti Squash (Printable)

Low-carb dish with roasted spaghetti squash, Italian sausage, bell peppers, and melted cheese in a baked casserole.

# Ingredient List:

→ Vegetables

01 - 1 large spaghetti squash (about 3 lbs)
02 - 1 red bell pepper, sliced
03 - 1 yellow bell pepper, sliced
04 - 1 small yellow onion, thinly sliced
05 - 2 cloves garlic, minced

→ Meats

06 - 12 oz Italian sausage (mild or hot), casings removed

→ Sauces & Dairy

07 - 1 1/2 cups marinara sauce (gluten-free if needed)
08 - 1 cup shredded mozzarella cheese
09 - 1/4 cup grated Parmesan cheese

→ Pantry & Seasonings

10 - 2 tbsp olive oil
11 - 1/2 tsp dried oregano
12 - 1/2 tsp dried basil
13 - 1/4 tsp crushed red pepper flakes (optional)
14 - Salt and freshly ground black pepper, to taste
15 - Fresh basil, for garnish (optional)

# Directions:

01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper.
02 - Cut the spaghetti squash in half lengthwise. Scoop out the seeds. Brush the cut sides with 1 tablespoon olive oil and season with salt and pepper.
03 - Place squash halves cut-side down on the baking sheet. Roast for 35-40 minutes, until tender and strands easily pull away with a fork.
04 - While the squash roasts, heat the remaining olive oil in a large skillet over medium heat. Add sausage; cook, breaking it up with a spoon, until browned and cooked through, about 6-7 minutes.
05 - Add onions and bell peppers. Sauté for 5 minutes until softened. Stir in garlic, oregano, basil, and red pepper flakes (if using); cook 1 minute more.
06 - Pour in the marinara sauce. Simmer for 5 minutes, then remove from heat.
07 - Once the squash is cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Discard the skins.
08 - Reduce oven temperature to 375°F.
09 - In a large mixing bowl, combine squash strands, sausage mixture, half the mozzarella, and half the Parmesan. Mix well and season to taste.
10 - Transfer mixture to a greased 9x13-inch baking dish. Top with remaining mozzarella and Parmesan.
11 - Bake uncovered for 15-20 minutes, until bubbly and golden.
12 - Let rest 5 minutes before garnishing with fresh basil and serving.

# Expert Tips:

01 -
  • You get all the comfort of baked ziti without the heavy carb crash afterward
  • The spaghetti squash strands soak up that savory tomato sauce like little flavor sponges
  • Leftovers reheat beautifully for lunch the next day, maybe even better than fresh
02 -
  • Let the roasted squash cool for at least 10 minutes before scraping it. I burned my fingers the first time trying to rush this step and it is not worth the pain.
  • Drain any excess liquid from the squash after scraping. Too much moisture makes the casserole soupy instead of perfectly cheesy and cohesive.
03 -
  • Use a large fork to scrape the squash and work from top to bottom in long strokes for the longest, most convincing spaghetti-like strands.
  • Season your layers. Taste the sausage mixture before combining with the squash and adjust the salt since the squash is so mild it needs help standing up to the bold flavors.

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