Sausage Peppers Spaghetti Squash (Printable Version)
Savory Italian sausage and roasted peppers blend with tender spaghetti squash in a low-carb baked dish.
# What You Need:
→ 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)
# How-To:
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 -
- Everything you love about sausage and peppers, minus the pasta guilt trip
- The contrast between sweet peppers, savory sausage, and that slightly sweet squash creates layers of flavor nobody suspects is low-carb
- Loves well enough to eat straight from the baking dish, but looks impressive enough for actual company
02 -
- Cutting raw spaghetti squash can be genuinely difficult, so microwave it for 3-4 minutes first to soften slightly and save your fingers
- Over-roasting the squash makes it too soft to create proper strands, so check at 30 minutes and go from there
03 -
- Use a rimmed baking sheet for the squash because those natural sugars can caramelize and make a mess of your oven floor
- Grate your own Parmesan instead of buying pre-grated, the texture and flavor difference is worth the extra minute