Spaghetti Squash Italiano
Transform your dinner routine with "Spaghetti Squash Italiano," a low-carb twist on classic Italian comfort food. This recipe features tender, roasted spaghetti squash strands smothered in a rich and savory tomato sauce, bursting with the flavors of ground Italian sausage, garlic, oregano, and basil. Topped with melty mozzarella and a sprinkle of Parmesan, every bite delivers cheesy, herbaceous goodness. Not only is it a healthier alternative to traditional pasta, but it’s also naturally gluten-free and perfect for cozy weeknight dinners. Serve it straight from the squash shell for a rustic, crowd-pleasing presentation, topped with fresh parsley for an extra pop of flavor. With just 15 minutes of prep, "Spaghetti Squash Italiano" combines wholesome ingredients and bold Italian flavors into a dish that's as easy to make as it is delicious.
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Recipe Information
Ingredients
- 1 medium spaghetti squash
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 pound ground Italian sausage
- 1 small, diced yellow onion
- 3 minced garlic cloves
- 15 ounces canned crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon crushed red pepper flakes
- 0.25 cup, grated Parmesan cheese
- 1 cup, shredded mozzarella cheese
- 2 tablespoons, chopped fresh parsley
Instructions
Preheat your oven to 400°F (200°C).
Cut the spaghetti squash in half lengthwise and scoop out the seeds.
Drizzle the inside of each half with 1 tablespoon of olive oil and season with half of the salt and pepper.
Place the squash halves cut side down on a baking sheet lined with parchment paper. Roast for 40-45 minutes or until the squash is tender and easily shredded with a fork.
While the squash is roasting, heat a skillet over medium-high heat and cook the Italian sausage, breaking it into small pieces, until browned. Remove the sausage from the skillet and set aside.
In the same skillet, reduce the heat to medium and add the diced onion. Sauté for 3-4 minutes until softened, then add the minced garlic and cook for 1 minute.
Stir in the crushed tomatoes, oregano, basil, red pepper flakes, and the remaining salt and pepper. Simmer the sauce for 10-15 minutes, stirring occasionally.
Return the cooked sausage to the skillet and stir into the sauce. Cook for an additional 2 minutes to heat through.
When the squash is done, use a fork to gently scrape the flesh into spaghetti-like strands, keeping the strands inside the squash shell for serving if desired.
Divide the squash strands onto plates or serve it in the squash halves, then top with the sausage tomato sauce.
Sprinkle each serving with grated Parmesan cheese and shredded mozzarella.
Bake the assembled dish in the oven at 400°F (200°C) for 5-7 minutes until the cheese is melted and bubbly.
Garnish with fresh parsley and serve warm.
Nutrition Facts
Calories |
398 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 68 mg | 23% | |
| Sodium | 1306 mg | 57% | |
| Total Carbohydrate | 13.9 g | 5% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 6.8 g | ||
| Protein | 18.5 g | 37% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 257 mg | 20% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 490 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
