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Stuffed Squash Sausage

Featured in Delicious Main Dish Recipes for Every Occasion.

This stuffed squash dish is a low-carb game changer. Roasted spaghetti squash meets a hearty, creamy mix of Italian sausage, herbs, and gooey cheese. It’s loaded with comforting flavors without the carbs, making it a hit for keto, gluten-free, or grain-free eating. At just 9g net carbs, it’s a satisfying alternative to pasta.
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Updated on Sat, 05 Apr 2025 20:33:33 GMT
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Stuffed Squash Sausage | chefmelt.com

Turn ordinary spaghetti squash into a filling low-carb dinner that gives you 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 works for healthy eating but still feels like an indulgence.

I've tried cooking spaghetti squash dozens of ways and finally found that the right roasting method gets you that true pasta-like consistency.

Key Ingredients

  • Spaghetti Squash: Look for one around 2-3 pounds
  • Italian Sausage: Choose 85/15 for richer taste
  • Fresh Mozzarella: Get the low moisture kind
  • Parmesan: Grate it yourself
  • Yellow Onion: Cut into tiny pieces
  • Fresh Garlic: Chop it right before cooking

Step-By-Step Cooking Guide

1. Getting The Squash Ready:
Take a 2-3 pound spaghetti squash and cut it down the middle with a good knife. Scoop the seeds out before cooking. Put 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 in it.
2. Cooking The Meat:
While the squash cooks, put 1 pound Italian sausage in a big pan over medium-high heat, breaking it into smaller chunks as it cooks. Once it's brown, take it out with a slotted spoon and put it on paper towels. In the same pan, cook your diced onion in the leftover fat until it's soft and starting to brown, around 5-7 minutes. Toss in the minced garlic and cook for another 30 seconds until you can smell it.
3. Making The Sauce:
Put the sausage back in the pan with the onions and garlic. Pour in marinara sauce and Italian seasonings. Let it bubble gently for 10-15 minutes until it's thick enough to stick to the back of a spoon. Taste it and add more seasoning if needed.
4. Handling The Squash:
When the squash is done, let it cool a bit. Use a fork to scrape the inside into string-like pieces, but leave about ½-inch around the edges so the shell stays strong. Add salt and pepper to the strands.
5. Putting It All Together:
Mix the squash strands with half of your sausage mix. Share this between the squash shells, then top with the rest of the sauce. Add torn up mozzarella and grated Parmesan on top. Broil for 3-5 minutes until the cheese melts and gets a few brown spots.
Sausage Stuffed Spaghetti Squash Recipe Pin it
Sausage Stuffed Spaghetti Squash Recipe | chefmelt.com

Keeping And Serving Tips

Let your stuffed squash sit for 5 minutes before eating so it can set up nicely. If you want to make it ahead, you can cook the squash and prepare the filling up to 2 days early. Keep them in sealed containers in the fridge. When ready to eat, heat the assembled squash in a 350°F oven for about 20 minutes until it's hot throughout.

Great Side Dishes

  • Garlic bread for those not watching carbs
  • Fresh Caesar salad with homemade dressing
  • Green beans cooked with garlic
  • Broccoli roasted with parmesan cheese
  • Basic green salad
  • Italian bread with a crunchy crust
Easy Sausage Stuffed Spaghetti Squash Recipe Pin it
Easy Sausage Stuffed Spaghetti Squash Recipe | chefmelt.com

Managing The Heat

Keep an eye on the squash during broiling as cheese can burn fast. If the top gets too brown while the middle stays cold, move it to a lower rack and switch to the regular bake setting. When warming up leftovers, cover them with foil until the last few minutes to keep the cheese from burning.

This healthier comfort food shows you can eat well without giving up good taste. It's great for dinner with the family or making ahead for lunches all week, bringing Italian flavors while keeping carbs low. Just remember, taking your time with each step will make everything taste better in the end.

Best Sausage Stuffed Spaghetti Squash Recipe Pin it
Best Sausage Stuffed Spaghetti Squash Recipe | chefmelt.com

Closing Thoughts

Every time you make this dish, you'll get better at your own special version. The secret is taking care with how you prepare the squash and put everything together. After making this countless times, I've learned that being patient with each step really makes all the difference.

Frequently Asked Questions

→ What should I look for in spaghetti squash?
Pick one that’s firm, deep golden, and heavier than it looks.
→ Can I prep this dish in advance?
Sure, make the fillings and squash ahead, then combine before baking.
→ How long can leftovers last?
Keep them in the fridge for 3 days in a sealed container. Warm them in the oven.
→ Can I swap out the sausage?
Feel free to use any Italian sausage, hot or mild—whichever you like best.
→ Can I freeze this meal?
Yes, prepare the squash boats without baking and freeze for up to two months.

Stuffed Squash Sausage

A warm, low-carb meal with roasted spaghetti squash stuffed with flavorful Italian sausage in a creamy tomato blend.

Prep Time
15 Minutes
Cook Time
40 Minutes
Total Time
55 Minutes

Category: Main Dish Recipes

Difficulty: Intermediate

Cuisine: Italian

Yield: 6 Servings

Dietary: Low-Carb, Gluten-Free

Ingredients

→ For the squash noodles

01 1 small spaghetti squash (about 1.5-2 lbs)
02 Coconut oil spray
03 Pinch of sea salt

→ For the sausage filling

04 1 tbsp butter
05 2 tbsp finely diced yellow onion (peeled)
06 1 lb ground Italian sausage (mild, no casing)
07 2 crushed garlic cloves
08 1 cup plain tomato sauce
09 1/2 cup heavy cream
10 1/2 tsp dried basil
11 1/4 tsp oregano (dried)
12 Pinch of red pepper flakes (optional)
13 1/4 tsp black pepper (add more if needed)
14 1/4 tsp sea salt (adjust to taste)

→ For topping

15 2 tbsp shredded parmesan cheese
16 1/4 cup shredded mozzarella cheese

Instructions

Step 01

Heat up the oven to 350°F. Slice the squash lengthwise and remove the seeds. Lightly coat the insides with coconut oil spray, sprinkle some sea salt, and place them with the cut side facing down on a baking sheet. Pop it in the oven for 35-40 minutes. A 35-minute bake gives firmer noodles, while 40 makes them softer. Test by poking a fork in—if it slides in with no resistance, it’s done. Take it out when ready.

Step 02

While squash is roasting, warm up a big skillet over medium-high heat. Melt the butter, and once it's done bubbling, toss in those diced onions.

Step 03

Keep stirring the onions gently until they get a slight golden hue and turn a bit see-through. Toss in the sausage and stir occasionally while cooking until everything is browned and cooked through. Drain and toss out any extra grease.

Step 04

Add garlic to the sausage mix and let it cook briefly (about a minute). Slowly stir in tomato sauce, cream, basil, oregano, chili flakes, black pepper, and sea salt. Keep stirring until the sauce thickens up. Taste and tweak seasoning if needed, then set aside.

Step 05

Take the squash out once it’s soft enough. Crank the oven up to 400°F. Turn the squash halves cut-side up using tongs or a mitt and leave them on the baking tray.

Step 06

Fill each squash half with your sausage mixture. Sprinkle parmesan and mozzarella cheese over the top. Return them to the oven and bake for about 5 minutes, or until the cheese melts nicely. As a serving option, slice each half into thirds or scoop everything out of the shell.

Notes

  1. Great for diets like low-carb, keto, gluten-free, and more
  2. 35 minutes of roasting gives firmer squash; 40 minutes makes it soft
  3. Can serve by either slicing up halves or scooping squash out

Tools You'll Need

  • Sheet pan for baking
  • Large frying skillet
  • Tongs or mitts for handling squash

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Includes dairy products

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 396
  • Total Fat: 31 g
  • Total Carbohydrate: 10 g
  • Protein: 19 g