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Comfort Food

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

30 min 70 min Serves 12

Italian Sausage & Spaghetti Squash Casserole

30 min 70 min Serves 12

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 28 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 - 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


Italian Sausage & Spaghetti Squash Casserole

Print
30 min 70 min Serves 12

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 28 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!

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