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Stuffed Squash Sausage Bake

Featured in Delicious Main Dish Recipes for Every Occasion.

This Stuffed Squash takes roasted spaghetti squash to the next level as a satisfying low-carb dish. Packed with Italian sausage, herbs, and creamy sauce, it’s a pasta-lover’s dream without all the carbs. At just 9g net carbs, this hearty, cheesy meal fits gluten-free, keto, and grain-free diets perfectly. Perfect for anyone cutting carbs but missing out on comfort food.
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Updated on Tue, 15 Apr 2025 20:05:23 GMT
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Stuffed Squash Sausage Bake | chefmelt.com

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

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.

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

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’s the best way to pick a spaghetti squash?
Find one that’s golden-colored, firm, and heavy for its size.
→ Can this be prepped ahead of time?
Sure! Keep the parts separate and put them together right before baking.
→ How should leftover portions be stored?
Pop them in an airtight container in your fridge for up to 3 days. Heat up in your oven when ready.
→ Can I use another type of sausage?
Of course! Any Italian sausage, whether spicy or mild, works here.
→ Does this freeze well?
Yes, freeze it when it’s assembled but not yet baked. It’ll last up to 2 months.

Stuffed Squash Sausage Bake

A cozy, keto-friendly dish pairing roasted spaghetti squash with Italian sausage in creamy tomato goodness.

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

→ Making spaghetti squash

01 1 small spaghetti squash (around 1.5–2 pounds)
02 A quick spray of coconut oil
03 Pinch of sea salt

→ For the sausage mix

04 1 tbsp butter
05 2 tbsp finely chopped yellow onion (peeled)
06 1 lb mild Italian ground sausage (not in casings)
07 2 garlic cloves, smashed
08 1 cup of tomato sauce
09 1/2 cup heavy cream
10 1/2 tsp dried basil leaves
11 1/4 tsp oregano (dried)
12 A pinch (1/8 tsp) of crushed red chili flakes (use if you like spice)
13 1/4 tsp black pepper (adjust to your liking)
14 1/4 tsp sea salt (or as needed)

→ Cheesy topping

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

Instructions

Step 01

Fire up your oven to 350º F. Halve the squash lengthwise and scoop out the seeds.

Step 02

Give the inside a quick spritz of coconut oil and sprinkle of salt. Place the squash cut-side down on a baking tray and bake for about 35–40 minutes until it's soft. Want firmer strands? Bake 35 minutes. Prefer softer? Stick closer to 40. Test it out with a fork—it should slide in easily if it's done. Once it is, pull them out of the oven.

Step 03

While the squash is roasting, get started on the sausage mix. Melt butter in a hot skillet over medium-high heat. Toss in the onions once the butter stops bubbling.

Step 04

Stir the onions occasionally until they soften and start browning. Stir in the ground sausage and cook it thoroughly until it's browned. Drain out any gathered fat and toss it.

Step 05

Add garlic and cook for just a minute. Pour in tomato sauce and cream. Sprinkle in basil, oregano, red pepper flakes, black pepper, and salt. Stir till it's thickened a bit. Taste and tweak the seasonings. Set it aside when done.

Step 06

Once squash is tender enough, take it out of the oven. Adjust the oven temp to 400º F. Carefully flip the squash halves over, cut side up, using a pair of mitts or tongs. Pop them back onto the tray.

Step 07

Spoon the sausage mix into the squash halves, spreading it evenly. Sprinkle parmesan and mozzarella over the top. Slide them back into the 400º oven for 5-ish minutes till the cheese melts. Serve by cutting each half into 3 parts or by scooping out the filling and strands.

Notes

  1. Fits low-carb, keto, gluten-free, diabetic, or Banting meal plans
  2. Shorter baking gives firmer squash, a longer bake makes it soft
  3. Serve by slicing up halves or scooping them out

Tools You'll Need

  • Sheet pan
  • Big skillet
  • Mitts or tongs for handling hot items

Allergy Information

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

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