Always low carb and full of flavor, spaghetti squash with sausage is a favorite that satisfies. If you haven’t tried spaghetti squash before, you’re in for a real treat! 
Low Carb Spaghetti Squash Recipe with Sausage
Start by reviewing our how-to-cook guide for spaghetti squash. The Italian sausage infuses the squash strands with great savory flavor, and a sprinkle of Parmesan melts into the warm strands for a satisfying finish. Spaghetti squash delivers the texture of pasta without the heavy starch and calories, so it’s a perfect choice when you want a lighter meal that still feels hearty. For a fast weeknight dinner, roast or microwave the squash ahead of time. When you get home, brown the sausage, mix in the prepared squash and finish with cheese and herbs—dinner is ready in minutes.
Video: Recipe for Spaghetti Squash with Sausage
Spaghetti Squash w/ Sausage & Parmesan
This recipe is written for roasting; microwave instructions are included in the notes below.
To make a vegetarian version, substitute plant-based sausages, or use vegetables like cherry tomatoes or mushrooms instead of meat.
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Ingredients
- 1 (1) Spaghetti Squash (about 3 pounds / 1.36 kg)
- 2 Tablespoons (30 ml) Olive Oil , divided
- 1/2 medium (1/2 medium) Onion , chopped
- 3 cloves (3 cloves) Garlic , minced or crushed
- 1 pound (454 g) Uncooked Italian Sausage
- 1 Tablespoon (15 ml) Chopped Fresh Basil (or 1 tsp dried; oregano or rosemary also work)
- 1 cup (100 g) 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
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Baking sheet or large baking dish
Instructions
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Preheat the oven to 375°F (190°C).
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Slice the spaghetti squash in half—lengthwise or crosswise; crosswise yields longer strands. A helpful tip: pierce the rind with the tip of the knife to start the cut, then work around the squash. Scoop out the seeds and loose fibers.
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Brush the cut surfaces with 1 tablespoon olive oil and place the halves cut-side down on a baking sheet or in a baking dish.
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Bake 45–55 minutes, or until the flesh pulls apart into strands with a fork. Test a strand after 45 minutes and bake a bit longer if you prefer it more tender.
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When cool enough to handle, loosen the spaghetti strands from the shell with a fork and set aside.
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Pinch the raw sausage into roughly 1/2-inch balls and set aside.
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Heat a large skillet over medium heat with the remaining 1 tablespoon olive oil. Add the chopped onion and garlic and cook about 1 minute until softened. Add the sausage balls and let them brown on the bottom before stirring. Continue to cook, stirring occasionally, until the sausage is cooked through (about 2–3 minutes, depending on size and heat).
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Stir in the basil, then add the prepared spaghetti squash strands and cook just until heated through—usually under a minute.
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Remove from heat, toss in the Parmesan, and season with salt and pepper to taste. Garnish with parsley and/or red chili flakes if desired. Serve immediately.
Notes
Note 2: Freshly grated Parmesan (Parmigiano-Reggiano, Grana Padano, or similar) adds the best flavor if you can use it.
Video
Nutrition Information per Serving
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