Spaghetti Squash with Italian Sausage and Parmesan

Yield: 6 servings

Prep Time: 15 mins

Cook Time: 1 hr

Total Time: 1 hr 15 mins

• 1 Spaghetti Squash (about 3 pounds / 1.36 kg)
• 2 Tablespoons Olive Oil, divided
• 1/2 medium Onion, chopped
• 3 cloves Garlic, minced or crushed
• 1 pound (454 g) uncooked Italian Sausage
• 1 Tablespoon chopped fresh Basil (or 1 teaspoon 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 for heat

• Baking sheet pan or large baking dish
• Large skillet
• Fork for separating strands

1. Preheat the oven to 375°F (190°C).
2. Slice the spaghetti squash in half. You can cut lengthwise or crosswise; crosswise yields longer strands. A kitchen tip: use the knife tip to pierce and start the cut, then work around the rind. Scoop out the seeds and any loose fibers.
3. Brush or rub 1 tablespoon of olive oil on the cut surfaces. Place the squash cut-side down on a baking sheet or in a baking dish.
4. Bake for about 45–55 minutes, until the flesh separates easily into strands with a fork. Aim for strands that pull apart without becoming mushy. Test a strand after 45 minutes and bake another 5–15 minutes if needed, depending on squash size.
5. When cool enough to handle, use a fork to gently loosen the spaghetti-like strands from the shell and transfer them to a bowl or plate. Set aside.
6. Form the sausage into small 1/2-inch meatballs or crumble it, depending on your preference. Set aside.
7. Heat a large skillet over medium heat and add the remaining 1 tablespoon of olive oil. Sauté the chopped onion and garlic until softened, about 1–2 minutes.
8. Add the sausage to the pan. Let it brown on the bottom for a minute or two before stirring, then continue to cook, stirring occasionally, until the sausage is cooked through (about 2–3 minutes, time will vary with heat and size).
9. Stir in the chopped basil, then add the spaghetti squash strands to the skillet. Toss gently and heat through—this usually takes less than a minute.
10. Remove from heat and toss in the grated Parmesan. Season with salt and freshly cracked black pepper to taste. Garnish with chopped parsley and red chili flakes if desired. Serve immediately.

Note 1: Microwave method — If you prefer a quicker method, halve and seed the squash, place cut-side down in a microwave-safe dish with about 1 inch of water, and microwave on high until tender (roughly 10 minutes). Times will vary by microwave and squash size.

Note 2: Freshly grated Parmesan adds significantly to the flavor. Use Parmigiano-Reggiano, Grana Padano, or a similar hard Italian cheese if possible for the best taste.

Variations: Use turkey or chicken sausage to reduce fat, or swap in plant-based sausage for a vegetarian version. For a more saucy dish, add a few spoonfuls of marinara before tossing with the cheese.

Calories: 418 kcal, Carbohydrates: 11 g, Protein: 18 g, Fat: 34 g, Saturated Fat: 12 g, Cholesterol: 72 mg, Sodium: 829 mg, Potassium: 362 mg, Fiber: 2 g, Sugar: 4 g, Vitamin A: 289 IU, Vitamin C: 5 mg, Calcium: 231 mg, Iron: 1 mg.

This dish pairs well with a crisp green salad or roasted vegetables for a complete low-carb meal. To meal-prep, roast the squash in advance and refrigerate the strands for up to 3 days; reheat in a skillet with the cooked sausage when ready to serve. If you like more texture, add halved cherry tomatoes or sliced mushrooms when sautéing the onions and garlic.