Stuffed Spaghetti Squash with Sausage
Stuffed Spaghetti Squash is the perfect substitute for traditional pasta, providing a lighter and more nutritious option. Whether you want to add more vegetables to your diet or enjoy a flavorful twist on a classic dish, Italian Stuffed Spaghetti Squash with Sausage is the way to go!
And if you are on a Low FODMAP diet, there is a way to substitute certain ingredients to make this recipe FODMAP-friendly. Read below to learn how.
Why You’ll Love This Recipe!
- Low in carbs, high in protein, and gluten-free
- Full of flavor and a twist on comfort dish
- Satisfying and filling
Ingredients and Substitutions
- Spaghetti squash is the dish’s star and a low-carb, nutrient-dense vegetable.
- Avocado or olive oil spray coats the spaghetti squash before roasting to ensure it becomes tender and slightly crispy.
- Olive oil is used for sautéeing the onions and garlic, preventing the filling from sticking to the pan.
- Chopped yellow onion adds a sweet and aromatic element to the filling.
- Spicy Italian turkey sausage provides a zesty and flavorful protein source for the filling. Feel free to use sweet Italian turkey sausage if you prefer less spice.
- Minced garlic adds a bold, aromatic flavor, increasing the taste and aroma.
- Marinara sauce is the tomato base that ties the filling together.
- Dried basil gives this recipe an earthy, herbal note.
- Dried oregano also adds an earthy flavor, complementing the Italian sausage and marinara sauce.
- Salt and black pepper are seasonings to enhance and balance the flavors.
- Grated parmesan cheese is savory and slightly nutty, adding a salty and cheesy finish.
- Shredded mozzarella cheese gives the stuffed spaghetti squash a gooey, melty texture.
Low FODMAP Variation
Spaghetti squash is low FODMAP, up to ½ cup per meal or 75 grams. Also, make a few adjustments to the recipe by using garlic-infused olive oil and omitting the garlic and onions. Use this Low FODMAP Pasta Sauce in place of marinara sauce. Or try Rao’s Sensitive Marinara Sauce.
Step-by-Step Instructions
Step One: Preheat the oven to 350℉. Cut the ends of the spaghetti squash crosswise, then cut it in half lengthwise. Scoop out and remove the seeds and stringy flesh.
Step Two: Spray squash with avocado or olive oil and sprinkle with salt. Then, place the inside of the squash down on a baking sheet lined with parchment paper. Bake for 40-45 minutes or until tender using a fork. Then, remove the squash from the oven.
Step Three: While the squash is baking, heat a large skillet over medium heat. Add the olive oil.
Step Four: Add the chopped onion, stirring occasionally until the onion is translucent. Add the sausage. If using links, remove them from the casings. Cook the sausage until it is browned, for about 5 minutes.
Step Five: Add the garlic to the sausage and cook for one minute. Next, add the marinara sauce, dried basil, oregano, salt, and black pepper. Reduce heat and simmer for about 5 minutes or until the sauce has thickened, stirring occasionally. Set aside until spaghetti squash has finished baking.
Step Six: Once the squash is tender, remove from the oven. Using oven mitts, turn each squash half over, with the inside of the squash side up. Increase the temperature of the oven to 400℉.
Step Seven: Take a fork and scrape the inside of the squash, creating spaghetti squash noodles. Add the spaghetti squash noodles to the marinara sausage mixture and mix together. Then, spoon the mixture back into the spaghetti squash shells. Sprinkle it with parmesan and mozzarella cheese. Bake at 400℉ for about 10 minutes or until the cheese is melted.
Step Eight: Remove from the oven and let it cool for a few minutes before serving. Serve by cutting each squash half into two pieces, creating four servings. Enjoy!
Serving Suggestions
When it comes to serving stuffed spaghetti squash, here are a few suggestions for serving this delicious recipe.
- Serve the spaghetti squash with a side of steamed vegetables or a tossed salad to add more color and nutrients to your meal.
- Garnish the stuffed squash with fresh herbs such as basil or parsley to add freshness and flavor.
- Drizzle with extra-virgin olive oil or balsamic glaze for added richness.
- Sprinkle with extra Parmesan cheese for an extra cheesy taste.
Storage Instructions
Transfer any remaining portions of this stuffed spaghetti squash into airtight containers once the stuffed squash has cooled to room temperature. Place the stuffed spaghetti squash in the refrigerator for 3-4 days.
To reheat, microwave individual portions for 45 to 90 seconds or until warmed. Or heat them in the oven at 375℉ for 10 to 15 minutes, covering them to prevent them from drying them out.
Common Questions
Cutting a spaghetti squash can be a little tricky. But here is a guide on how to cut spaghetti squash to make it a bit easier.Â
Spaghetti squash is an excellent substitute for pasta, especially for those following low-carb or gluten-free diets. This versatile vegetable provides a satisfying texture and mild, sweet flavor that pairs well with various sauces and toppings. It’s a healthier alternative that reduces carbohydrate intake while providing essential vitamins, minerals, and fiber.Â
Nutritional Benefits
Spaghetti squash is a nutritional powerhouse, offering a wealth of vitamins and minerals. It’s rich in vitamins A, C, and B vitamins, as well as manganese and dietary fiber, making it a valuable addition to your diet.
According to the United States Department of Agriculture (USDA), a one-cup serving of spaghetti squash contains 1.5 grams of fiber, which supports digestive health and keeps you feeling full. Furthermore, with just 31 calories and 7 grams of carbohydrates in one cup, spaghetti squash is ideal for people seeking weight management or a low-carb diet plan.
More Squash Recipes
Stuffed Spaghetti Squash
Ingredients
- 1 small spaghetti squash
- avocado spray or olive oil spray
- ½ cup onion chopped
- 1 pound Italian turkey sausage or ground
- 2 cloves garlic minced
- 1 cup marinara sauce
- 1 teaspoon dried basil
- 2 teaspoon dried oregano
- ÂĽ teaspoon black pepper
- ÂĽ teaspoon salt
- 2 tablespoons grated parmesan cheese
- ½ cup shredded mozzarella cheese
Instructions
- Preheat the oven to 350℉. Cut the ends of the spaghetti squash crosswise, then cut it in half lengthwise. Scoop out and remove the seeds and stringy flesh.
- Spray squash with avocado or olive oil and sprinkle with salt. Then, place the inside of the squash down on a baking sheet lined with parchment paper. Bake for 40-45 minutes or until tender using a fork. Then, remove the squash from the oven.
- While the squash is baking, heat a large skillet over medium heat. Add the olive oil.
- Next, add the chopped onion, stirring occasionally until the onion is translucent. Add the sausage. If using links, remove them from the casings. Cook the sausage until it is browned, for about 5 minutes.
- Add the garlic to the sausage and cook for one minute. Next, add the marinara sauce, dried basil, oregano, salt, and black pepper. Reduce heat and simmer for about 5 minutes or until the sauce has thickened, stirring occasionally. Set aside until spaghetti squash has finished baking.
- Once the squash is tender, remove from the oven. Using oven mitts, turn each squash half over, with the inside of the squash side up. Increase the temperature of the oven to 400℉.
- Take a fork and scrape the inside of the squash, creating spaghetti squash noodles. Add the spaghetti squash noodles to the marinara sausage mixture and mix together. Then, spoon the mixture back into the spaghetti squash shells. Sprinkle it with parmesan and mozzarella cheese. Bake at 400℉ for about 10 minutes or until the cheese is melted.
- Remove from the oven and let it cool for a few minutes before serving. Serve by cutting each squash half into two pieces, creating four servings. Enjoy!
