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Turn ordinary spaghetti squash into a filling low-carb dinner that brings all the pasta comfort without any guilt. This keto-friendly meal mixes soft squash strands with flavorful Italian sausage and gooey cheese, making a dish that meets both your healthy eating aims and your need for comforting food.
I've tried making spaghetti squash dozens of ways, and I now know that the right cooking method gives you that true pasta-like feel.
Key Ingredients
- Spaghetti Squash: Look for one around 2-3 pounds
- Italian Sausage: The 85/15 kind tastes best
- Fresh Mozzarella: Get the low moisture type
- Parmesan: Grate it yourself
- Yellow Onion: Cut into tiny pieces
- Fresh Garlic: Chop it right before you use it
Step-by-Step Cooking Guide
- 1. Get the Squash Ready:
- Grab a good knife and carefully split a 2-3 pound spaghetti squash down the middle. Scoop the seeds and stringy bits out before you cook it. Splash some olive oil on the cut parts, add plenty of salt and pepper. Put them face down on a baking sheet with parchment paper. Cook at 400°F for about 35-40 minutes until you can easily stick a fork through it.
- 2. Cook the Meat:
- While your squash is in the oven, put 1 pound of Italian sausage in a big pan over medium-high heat, breaking it up as it cooks. Once it's brown, move it to a plate lined with paper towels using a slotted spoon. In that same pan, cook your diced onion in the leftover fat until it's soft and starting to brown, around 5-7 minutes. Toss in your chopped garlic and cook just 30 seconds until you can smell it.
- 3. Make the Sauce:
- Put the sausage back in the pan with the onions and garlic. Pour in marinara sauce and some Italian seasonings. Let it bubble gently for 10-15 minutes until the sauce gets thick enough to stick to the back of a spoon. Taste it and add more seasonings if needed.
- 4. Work with the Squash:
- When the squash has cooled a bit, use a fork to pull the insides into spaghetti-like strings, but leave about ½-inch of flesh inside the shell so it stays strong. Add salt and pepper to the strands.
- 5. Put it All Together:
- Mix the squash strings with half the meat sauce. Share this mix between the squash shells and top with the rest of the sauce. Add torn mozzarella and grated Parmesan on top. Broil for 3-5 minutes until the cheese melts and gets some brown spots.
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Keeping and Serving Tips
Let your stuffed squash sit for 5 minutes before eating so it firms up a bit. If you want to make it ahead, you can roast the squash and make the filling up to 2 days early. Keep them in sealed containers in your fridge. When ready to eat, heat the filled squash in a 350°F oven for about 20 minutes until hot throughout.
Foods That Go Well With This
- Some garlic bread for those not watching their carbs
- A fresh Caesar salad with homemade dressing
- Green beans cooked with garlic
- Broccoli roasted with parmesan cheese
- A bowl of green salad
- Crusty bread from Italy
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Watching The Heat
Keep an eye on your dish during the final broiling since cheese can get burnt fast. If the top gets too brown while it's still cold inside, move it to a lower rack and switch from broil to bake. When warming up leftovers, cover with foil until the last few minutes so the cheese doesn't burn.
This tasty yet good-for-you meal shows that eating healthy doesn't mean bland food. Whether it's for tonight's dinner or your weekly meal prep, you'll get those Italian flavors while keeping carbs low. Just remember, taking your time with each step will give you the best texture and taste in your finished dish.
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Closing Thoughts
Every time you make this dish is a chance to get it just right and create your own special version. Success comes down to cooking the squash properly and putting everything together carefully. After making this countless times, I've found that being patient with each part leads to the most amazing results.
Frequently Asked Questions
- → What should I look for in a spaghetti squash?
- Pick a firm squash with a bright yellow color and a heavy feel.
- → Can I prepare it beforehand?
- Sure! Make everything ahead and just combine before you bake.
- → What's the best way to store it?
- Keep leftovers in a sealed container and refrigerate for up to three days. Heat it up in the oven when you're ready.
- → Can I swap the sausage type?
- Absolutely, use mild or spicy ground Italian sausage based on your preference.
- → Can I freeze it?
- Yep, freeze it unbaked but fully assembled for up to two months.