Sausage Peppers Spaghetti Squash (Printable)
Low-carb blend of roasted spaghetti squash with Italian sausage and sweet peppers baked in tomato sauce.
# What You’ll Need:
→ Vegetables
01 - 1 large spaghetti squash (about 3 lbs)
02 - 1 red bell pepper, sliced
03 - 1 yellow bell pepper, sliced
04 - 1 small yellow onion, thinly sliced
05 - 2 cloves garlic, minced
→ Meats
06 - 12 oz Italian sausage (mild or hot), casings removed
→ Sauces & Dairy
07 - 1 1/2 cups marinara sauce (gluten-free if needed)
08 - 1 cup shredded mozzarella cheese
09 - 1/4 cup grated Parmesan cheese
→ Pantry & Seasonings
10 - 2 tbsp olive oil
11 - 1/2 tsp dried oregano
12 - 1/2 tsp dried basil
13 - 1/4 tsp crushed red pepper flakes (optional)
14 - Salt and freshly ground black pepper, to taste
15 - Fresh basil, for garnish (optional)
# How to Prepare:
01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper.
02 - Cut the spaghetti squash in half lengthwise. Scoop out the seeds. Brush the cut sides with 1 tablespoon olive oil and season with salt and pepper.
03 - Place squash halves cut-side down on the baking sheet. Roast for 35–40 minutes, until tender and strands easily pull away with a fork.
04 - While the squash roasts, heat the remaining olive oil in a large skillet over medium heat. Add sausage; cook, breaking it up with a spoon, until browned and cooked through, about 6–7 minutes.
05 - Add onions and bell peppers to the skillet. Sauté for 5 minutes until softened. Stir in garlic, oregano, basil, and red pepper flakes (if using); cook 1 minute more.
06 - Pour in the marinara sauce. Simmer for 5 minutes, then remove from heat.
07 - Once the squash is cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Discard the skins.
08 - Reduce oven temperature to 375°F.
09 - In a large mixing bowl, combine squash strands, sausage mixture, half the mozzarella, and half the Parmesan. Mix well and season to taste.
10 - Transfer mixture to a greased 9x13-inch baking dish. Top with remaining mozzarella and Parmesan.
11 - Bake uncovered for 15–20 minutes, until bubbly and golden.
12 - Let rest 5 minutes before garnishing with fresh basil and serving.
# Expert Advice:
01 -
- You get all the Italian-American comfort without the heavy pasta crash afterward
- The sweetness of roasted peppers balances perfectly with savory sausage and tangy marinara
- It reheats beautifully for lunch the next day, maybe even better than fresh
02 -
- Spaghetti squash sizes vary wildly, so adjust your cooking time and trust your fork test over the clock
- Letting the casserole rest for those 5 minutes seems pointless but keeps everything from sliding apart when you serve
- Over-roasting the squash makes it watery, so pull it when strands separate easily but still have some structure
03 -
- Use hot Italian sausage and skip the red pepper flakes if you want heat but simpler ingredients
- Grate your own Parmesan instead of buying pre-grated, the difference in melting and flavor is worth the extra effort
- Line your baking sheet with parchment for the squash roast to make cleanup practically nonexistent