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Comfort Food

This Italian inspired Sausage & Spaghetti Squash Casserole is our new family favorite!

Italian Sausage & Spaghetti Squash Casserole

yield: 12 SERVINGS

prep time: 30 MINUTES

cook time: 1 HOUR 10 MINUTES

total time: 1 HOUR 40 MINUTES

Ingredients

  • 1 medium spaghetti squash, about 3 to 3 1/2 lbs whole (approx 5 cups cooked)
  • 1 1/2 pounds ground Italian sausage
  • 1/2 cup onion, finely diced
  • 1/2 cup orange or red bell pepper, finely diced
  • 3 cloves garlic, minced
  • 24 oz jar sugar-free pasta sauce (or use your favorite homemade sauce)
  • 1 egg
  • 1/2 cup grated Parmesan cheese
  • 4 cups shredded mozzarella cheese, divided
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt

Directions

1

This casserole will require a 9x13 inch casserole dish (you may prep it with non-stick cooking spray if desired).

2

Preheat oven to 400-degrees. Line a baking sheet with parchment paper or tin foil. Halve the squash (lengthwise or widthwise) and scoop out the seeds. Sprinkle the halves with a bit of salt. Place squash, cut sides down, on baking sheet.

3

Bake squash in preheated oven about 35-40 minutes or until it's easily pierced with a knife. Remove from oven and cool until easily handled. Use a fork to scrape out the "spaghetti" into a mixing bowl. To the squash, add egg (beaten), Parmesan cheese, onion powder, garlic powder, black pepper, and salt. Mix well. Set aside. Reduce oven temperature to 375-degrees in preparation for the casserole.

4

In a large to medium pot, over medium-high heat, brown the Italian sausage until just done. Do not drain. Add the onion, bell pepper and garlic. Cook for another 3-5 minutes until the onions become translucent. Remove from heat. Add the 24 oz jar of pasta sauce. Mix thoroughly. Set aside.

5

Grab your casserole dish and begin layering. First, add about 2/3 cup of meat sauce to the bottom of the dish, spread evenly. Next, layer half the spaghetti squash mixture on top of the meat sauce using a fork to evenly press it into a uniform thickness. (Almost as if it's acting as a lasagna noodle.) Top the squash layer with half of the remaining meat sauce, spread evenly. Now sprinkle 2 cups of the shredded mozzarella cheese over the meat sauce.

6

Spread the remaining squash mixture using the same technique as above, followed by the rest of the meat sauce. Sprinkle the last 2 cups of mozzarella cheese evenly over the meat layer.

7

Bake in preheated, 375-degree oven until cheese is bubbly and golden brown, about 25-30 minutes.

8

Let cool for at least 10 minutes. This allows the casserole to set up so that each serving comes out clean and beautiful. Enjoy!

Nutritional Information

Yield: 12 servings, Serving Size: 1 cup
Amount Per Serving: Calories: 329, Total Carbohydrates: 12g, Fiber: 2g, Net Carbohydrates: 10g, Total Fat: 23g, Protein: 20g

Brought to you by Hip2Keto.
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5.0 / 3 ratings
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Keto Italian Sausage and Spaghetti Squash Casserole - large serving of casserole being scooped out of hot pan

My Italian grandmother, known as Ma, was an incredible cook.

She was always fussing over a hot stove. My heart sang for dinner at Ma’s house, whether it was sausage with peppers, slow-cooked pork in hearty ragu, or eggplant parmesan with a side of pesto linguine. Anytime I have an opportunity to create an Italian dish, I’m inspired by her garlic-lovin’ roots and freestyle cooking that always turned out amazing.

This Italian sausage & spaghetti squash casserole is pretty basic, however, the taste is rich, hearty and classic. I think Ma would approve.

Keto Italian Sausage and Spaghetti Squash Casserole - a forkful of squash casserole

The cooking process is simple but the presentation and flavors are pretty extraordinary…

Oh, and did I mention the kiddos love it, too!

I never thought my son would devour squash by the handful!

Keto Italian Sausage and Spaghetti Squash Casserole - young boy eating a large bit of Italian squash casserole

Meet my low-carb bestie—With spaghetti squash, I never miss the noodles.

Keto Italian Sausage and Spaghetti Squash Casserole - side view in the pan


Print

Italian Sausage & Spaghetti Squash Casserole

yield: 12 SERVINGS

prep time: 30 MINUTES

cook time: 1 HOUR 10 MINUTES

total time: 1 HOUR 40 MINUTES

The cooking process is simple but the presentation and flavors are pretty extraordinary.

Ingredients

  • 1 medium spaghetti squash, about 3 to 3 1/2 lbs whole (approx 5 cups cooked)
  • 1 1/2 pounds ground Italian sausage
  • 1/2 cup onion, finely diced
  • 1/2 cup orange or red bell pepper, finely diced
  • 3 cloves garlic, minced
  • 24 oz jar sugar-free pasta sauce (or use your favorite homemade sauce)
  • 1 egg
  • 1/2 cup grated Parmesan cheese
  • 4 cups shredded mozzarella cheese, divided
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt

Directions

1

This casserole will require a 9x13 inch casserole dish (you may prep it with non-stick cooking spray if desired).

2

Preheat oven to 400-degrees. Line a baking sheet with parchment paper or tin foil. Halve the squash (lengthwise or widthwise) and scoop out the seeds. Sprinkle the halves with a bit of salt. Place squash, cut sides down, on baking sheet.

3

Bake squash in preheated oven about 35-40 minutes or until it's easily pierced with a knife. Remove from oven and cool until easily handled. Use a fork to scrape out the "spaghetti" into a mixing bowl. To the squash, add egg (beaten), Parmesan cheese, onion powder, garlic powder, black pepper, and salt. Mix well. Set aside. Reduce oven temperature to 375-degrees in preparation for the casserole.

4

In a large to medium pot, over medium-high heat, brown the Italian sausage until just done. Do not drain. Add the onion, bell pepper and garlic. Cook for another 3-5 minutes until the onions become translucent. Remove from heat. Add the 24 oz jar of pasta sauce. Mix thoroughly. Set aside.

5

Grab your casserole dish and begin layering. First, add about 2/3 cup of meat sauce to the bottom of the dish, spread evenly. Next, layer half the spaghetti squash mixture on top of the meat sauce using a fork to evenly press it into a uniform thickness. (Almost as if it's acting as a lasagna noodle.) Top the squash layer with half of the remaining meat sauce, spread evenly. Now sprinkle 2 cups of the shredded mozzarella cheese over the meat sauce.

6

Spread the remaining squash mixture using the same technique as above, followed by the rest of the meat sauce. Sprinkle the last 2 cups of mozzarella cheese evenly over the meat layer.

7

Bake in preheated, 375-degree oven until cheese is bubbly and golden brown, about 25-30 minutes.

8

Let cool for at least 10 minutes. This allows the casserole to set up so that each serving comes out clean and beautiful. Enjoy!

Nutritional Information

Yield: 12 servings, Serving Size: 1 cup
Amount Per Serving: Calories: 329, Total Carbohydrates: 12g, Fiber: 2g, Net Carbohydrates: 10g, Total Fat: 23g, Protein: 20g

Brought to you by Hip2Keto.

Keto Italian Sausage and Spaghetti Squash Casserole - adding ingredients to the baking dish

Hip Tips:
  1. When layering the squash, I use a fork to smooth it out as even and flat as possible. I feel this method creates a nice density that truly replaces the need for a noodle.
  2. For the first time, I tried Ragu Simply Traditional Pasta Sauce. It’s sugar-free and made with 100% olive oil. I was surprised how much I liked it with the Italian sausage mixture. I definitely recommend it for a quick and easy option.

Keto Italian Sausage and Spaghetti Squash Casserole – plated and ready to serve


Recipe creator, Marley (marley@hip2keto.com), loves to experiment with new and exciting keto-friendly meals.


Up Next: Love Italian? Try these Lasagna Stuffed Pepper Boats!

Join The Discussion

Comments 10

  1. Susan

    I appreciate your tip about using Ragu Traditional Pasta Sauce for this recipe. My family loves anything pasta/tomato-based! However, finding sugar-free pasta sauces has been a challenge. I can’t wait to purchase Ragu’s sugarfree sauce and to test out this recipe :).

    • Marley (Sister Sidekick)

      Susan, you betcha! And for variety, I also like Newman’s Own pasta sauces. Like Ragu’s Simply line, Newman’s Own is also free of added sugar. Woot, woot!

  2. Karen

    I had this tonight. It was awesome! My husband didn’t even know about the squash!

    • Marley (Sister Sidekick)

      Yay for sneaky squash! 😉

  3. Jennifer Snyder

    This is the BOMB!!! My son didn’t even notice it was spaghetti squash. This is definitely a must in my rotation!!

    • Collin (Mrs. Hip)

      Yay! SO glad this was a hit! Thanks a ton for the feedback, Jennifer!

  4. alexandra

    Could you substitute butternut squash?

    • Marley (Sister Sidekick)

      Hi there Alexandra. Great question! I avoid winter squash on keto as it is much higher in carbs compared to zucchini, yellow (summer) squash, spaghetti squash, and pumpkin. For reference, spaghetti squash is only 5.5 net carbs per cup while butternut squash is a mountainous 13 net carbs per cup. Hope that’s helpful information!

  5. Miss Kitty

    I made this tonight for my family. It was so delicious! I tweaked it and made it my own, but oh yes….this was a super great idea for a dinner meal. Couple of little things I did, first I used a roll of breakfast sausage because that’s what I had on hand. I cooked the sausage, one yellow pepper, half a medium onion and garlic powder all together. While that was cooking, I put my spaghetti squash in the insta pot for 8 minutes. The meat and squash were done about the same time so I started my layering. I did use 8oz of cottage cheese with an egg mixed in as one of my layers. I layered mine more like a lasagna style. Squash, meat sauce mixture, cottage cheese mixture, cheese, repeat. So thank you so much for this recipe idea!! My non veggie eating nephew had two servings! We loved it!

    • Marley (Sister Sidekick)

      Hi Kitty. I’m so glad you enjoyed it. Sounds like your customizations were a hit—Well done!

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