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Cheesy Italian Sausage Squash Boats

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This Sausage Stuffed Spaghetti Squash transforms the humble squash into a delicious low-carb meal. The recipe combines tender roasted spaghetti squash with a rich filling of Italian sausage in a creamy tomato sauce. What makes this dish special is how it perfectly mimics the comfort of pasta dishes while keeping carbs low at just 9g net carbs per serving. The combination of Italian sausage, herbs, and two types of cheese creates a deeply satisfying meal that works for keto, gluten-free, and grain-free diets. It's an ideal solution for those following a low-carb lifestyle who miss the satisfaction of pasta dishes.
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Updated on Sat, 08 Feb 2025 15:32:59 GMT
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Sausage Stuffed Spaghetti Squash | cookingkeys.com

Transform healthy spaghetti squash into a satisfying, low-carb comfort meal with this Italian-inspired stuffed version. The natural sweetness of roasted spaghetti squash combines with savory Italian sausage and melted cheese to create a dish that satisfies pasta cravings while keeping carbs in check.

After countless experiments with spaghetti squash, I've discovered that proper roasting technique makes all the difference in achieving that perfect pasta-like texture.

Essential Ingredients

  • Spaghetti Squash: 3-4 pounds for best yield
  • Italian Sausage: 85/15 for best flavor
  • Fresh Mozzarella: Torn for melting
  • Parmesan: Freshly grated
  • Yellow Onion: Finely diced
  • Fresh Garlic: Minced just before using

Detailed Instructions

1. Squash Preparation:
Using sharp knife, carefully cut 3-4 pound spaghetti squash lengthwise. Scoop out seeds and membranes with spoon. Drizzle cut sides with olive oil, season with salt and pepper. Place cut-side down on parchment-lined baking sheet. Bake at 400°F for 35-40 minutes until tender when pierced with fork.
2. Sausage Mixture:
While squash bakes, brown 1 pound Italian sausage in large skillet over medium-high heat. Break into small pieces with wooden spoon. Once browned, transfer to paper-towel lined plate. In same skillet, cook diced onion until soft and golden, about 5-7 minutes. Add minced garlic, cook 30 seconds until fragrant.
3. Sauce Development:
Return sausage to skillet with onions. Add marinara sauce, Italian seasoning, and red pepper flakes if desired. Simmer 10-15 minutes until sauce thickens slightly and flavors meld. Taste and adjust seasonings.
4. Squash Preparation:
When squash is done, let cool slightly. Use fork to gently scrape flesh into spaghetti-like strands, leaving ½-inch border in shell to maintain structure. Season strands lightly with salt and pepper.
5. Assembly Process:
Mix squash strands with half the sausage mixture. Fill squash shells with mixture, top with remaining sauce. Layer with torn mozzarella and grated Parmesan. Broil 3-5 minutes until cheese melts and browns in spots.
Sausage Stuffed Spaghetti Squash Recipe Pin it
Sausage Stuffed Spaghetti Squash Recipe | cookingkeys.com

Serving and Storage Strategy

Let stuffed squash rest for 5 minutes before serving to set up slightly. For meal prep, prepare components separately: roast squash and prepare filling up to 2 days ahead. Store in airtight containers in refrigerator. Assemble and bake just before serving. Leftovers keep well for 3-4 days in refrigerator.

Perfect Pairings

These stuffed squash halves pair beautifully with light sides that complement without overwhelming. Serve alongside crisp Caesar salad or simple mixed greens with balsamic vinaigrette. Garlic bread makes a perfect addition for family members not counting carbs. A side of roasted broccoli or sautéed green beans adds extra nutrition and color to the plate.

Temperature Considerations

Monitor squash carefully during final broiling - cheese can go from perfectly melted to burnt quickly. If top browns too fast while center is still cold, move rack lower and switch to regular bake setting. For reheating leftovers, cover with foil and warm in 350°F oven until heated through, about 15-20 minutes.

Delicious Sausage Stuffed Spaghetti Squash Pin it
Delicious Sausage Stuffed Spaghetti Squash | cookingkeys.com

Final Thoughts

This stuffed spaghetti squash represents the perfect balance between healthy and satisfying. Whether serving for family dinner or meal prepping for the week, it delivers rich Italian flavors while keeping carbs in check. Remember, patience during preparation yields the best texture and flavor in the final dish.

Frequently Asked Questions

→ How do I pick a good spaghetti squash?
Choose one that's firm, golden yellow, and feels heavy for its size.
→ Can I make this ahead?
Yes, prepare the components separately and assemble just before final baking.
→ How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat in the oven.
→ Can I use different sausage?
Yes, any ground Italian sausage works - hot or mild based on preference.
→ Is this recipe freezer-friendly?
Yes, freeze assembled but unbaked squash boats for up to 2 months.

Low Carb Stuffed Spaghetti Squash

A keto-friendly comfort meal featuring roasted spaghetti squash filled with Italian sausage in a creamy tomato sauce.

Prep Time
15 Minutes
Cook Time
40 Minutes
Total Time
55 Minutes

Category: Main Dishes

Difficulty: Intermediate

Cuisine: Italian

Yield: 6 Servings

Dietary: Low-Carb, Gluten-Free

Ingredients

→ For the spaghetti squash

01 1 small spaghetti squash about 1.5 -2 pound
02 1 spray coconut oil
03 sea salt

→ For the filling

04 1 tablespoon butter
05 2 tablespoons yellow onion peeled and finely chopped
06 1 pound ground mild Italian sausage (not in links)
07 2 cloves garlic crushed
08 1 cup tomato sauce
09 1/2 cup heavy whipping cream
10 1/2 teaspoon dried basil
11 1/4 teaspoon dried oregano
12 1/8 teaspoon red pepper flakes (optional)
13 1/4 teaspoon black pepper (or to taste)
14 1/4 teaspoon sea salt (or to taste)

→ For assembling

15 2 tablespoons parmesan cheese finely grated
16 1/4 cup mozzarella cheese finely grated

Instructions

Step 01

Preheat oven to 350º Fahrenheit. Cut squash in half lengthwise and discard the seeds.

Step 02

Spray squash lightly with coconut oil and sprinkle with sea salt. Place cut-side down on a baking sheet. Bake squash 35-40 minutes or until tender. Using my oven, 35 minutes makes the squash noodles al dente, and 40 minutes makes them more tender. Test doneness by inserting a fork. If the fork slides in easily, the squash should be tender. Remove from oven.

Step 03

While squash is baking, prepare the filling. Heat a large skillet over medium high heat. Add butter. When butter stops foaming, add the onion.

Step 04

Cook onion, stirring occasionally, until onion is just starting to brown and starts to become translucent. Add the ground sausage. Cook sausage mixture, stirring occasionally, until sausage is browned and cooked through. Drain and discard excess grease.

Step 05

Stir in garlic and cook for one minute. Add tomato sauce, whipping cream, basil, oregano, red pepper flakes, black pepper, and sea salt. Stir until sauce has thickened. Taste and adjust seasoning. Set aside.

Step 06

When squash has reached the desired level of tenderness, remove from the oven. Increase oven temperature to 400º Fahrenheit. Turn each squash half using tongs or oven mitts, so that they are on the baking sheet with the cut side up.

Step 07

Fill the squash halves with the sausage mixture, then sprinkle 1 tablespoon parmesan cheese and 2 tablespoons mozzarella cheese on top. Bake in 400º oven for about 5 minutes or until cheese has melted. To serve, cut each half into three pieces, or scoop the squash and filling out of the shell.

Notes

  1. Works for low-carb, ketogenic, gluten-free, grain-free, diabetic, or Banting diets
  2. 35 minutes makes al dente squash, 40 minutes makes it more tender
  3. Can be served by cutting halves or scooping out filling

Tools You'll Need

  • Baking sheet
  • Large skillet
  • Tongs or oven mitts

Allergy Information

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

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