Always low carb and full of flavor, this spaghetti squash with sausage and Parmesan is a favorite for a satisfying weeknight meal. If you haven’t tried spaghetti squash before, you’re in for a pleasant surprise! 
Low Carb Spaghetti Squash Recipe with Sausage
Before you begin, see our guide on how to cook spaghetti squash for tips on prep and cooking methods. Sausage brings a lot of savory flavor to the delicate squash strands, and melted Parmesan ties it all together. This dish delivers the comfort of a pasta-style meal without the heavy starch—so you can enjoy a filling dinner with fewer carbs and calories. For busy evenings, roast the squash ahead of time; then when you get home simply brown the sausage, combine it with the prepped squash and finish with Parmesan and herbs. It’s an easy, family-friendly dinner that’s both healthy and satisfying.
Video: Recipe for Spaghetti Squash with Sausage
Spaghetti Squash w/ Sausage & Parmesan
6
Servings
15 mins
1 hr
1 hr 15 mins
To make this vegetarian, use a plant-based sausage or swap in vegetables like cherry tomatoes or mushrooms. Fresh herbs work well here—basil, oregano or rosemary are great choices.
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Ingredients
- 1 Spaghetti Squash (about 3 pounds / 1.36 kg)
- 2 Tablespoons Olive Oil, divided (30 ml)
- 1/2 medium Onion, chopped
- 3 cloves Garlic, minced or crushed
- 1 pound uncooked Italian Sausage (454 g)
- 1 Tablespoon chopped fresh Basil (or 1 teaspoon dried; or herb of choice)
- 1 cup 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
Equipment
- Baking sheet pan or large baking dish
Instructions
- Preheat oven to 375°F (190°C).
- Slice the spaghetti squash in half (lengthwise or crosswise). Tip: Pierce the rind first with the knife tip to get the cut started. Scoop out seeds and loose fibers.
- Lightly oil the cut sides with 1 tablespoon of olive oil. Place cut side down on a baking sheet or baking dish.
- Bake 45–55 minutes, until the flesh separates into strands easily with a fork. Check after 45 minutes and add time if needed based on squash size and tenderness.
- When cool enough to handle, use a fork to gently loosen the spaghetti strands from the shell and set aside.
- Form the sausage into small 1/2-inch pieces or loosely roll into small patties and set aside.
- Heat a large skillet over medium heat and add the remaining 1 tablespoon olive oil. Sauté the onion and garlic until softened, about 1 minute. Add the sausage and cook, allowing it to brown on the bottom before stirring; cook another 2–3 minutes until done.
- Stir in basil, then add the spaghetti squash strands to the skillet and heat through, about a minute.
- Remove from heat, toss in Parmesan, and season with salt and pepper to taste. Garnish with parsley and red chili flakes if desired. Serve immediately.
Notes
Note 2: Freshly grated Parmesan (Parmigiano-Reggiano or Grana Padano) boosts the flavor—use it if you can.
Video
Nutrition Information per Serving
Carbohydrates: 11 g,
Protein: 18 g,
Fat: 34 g
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