Sausage Peppers Spaghetti Squash (Print Version)
Low-carb dish featuring roasted spaghetti squash, Italian sausage, bell peppers, and a flavorful tomato sauce.
# What You'll 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
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
14 - Salt and freshly ground black pepper, to taste
15 - Fresh basil, for garnish
# How to Cook:
01 - Preheat the oven to 400°F and line a baking sheet with parchment paper.
02 - Cut the spaghetti squash in half lengthwise and 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 and cook, breaking it up with a spoon, until browned and cooked through, about 6-7 minutes.
05 - Add onions and bell peppers to the skillet. Sauté for 5 minutes until softened. Stir in garlic, oregano, basil, and red pepper flakes; 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 Advice:
01 -
- It delivers all the cozy satisfaction of pasta night without the heavy aftermath
- The roasted squash develops a natural sweetness that balances perfectly with savory Italian sausage
- You get eight portions of feel-good food that actually supports your goals
02 -
- Cutting raw spaghetti squash can be tricky. Microwave it for 2 to 3 minutes first to soften slightly, then use a sharp knife and steady pressure.
- The squash continues to release moisture as it sits, so if youre making this ahead, bake it just before serving for the best texture.
03 -
- Dont skip step nine where you mix half the cheese into the squash. It ensures every bite is cheesy throughout, not just on top.
- If the cheese is browning too quickly, tent the dish with foil for the last 5 minutes of baking.