Spaghetti Squash Turkey Sausage Casserole
Indulge in a comforting yet health-conscious dinner with this Spaghetti Squash Turkey Sausage Casserole, a low-carb twist on traditional baked pasta dishes. Packed with roasted spaghetti squash, savory ground turkey sausage, and a robust tomato sauce infused with garlic and Italian herbs, this dish delivers bold flavors in every bite. Topped with a melty mix of mozzarella and Parmesan cheese, it’s baked to golden perfection for a wholesome, satisfying meal. Perfect for meal preps or family dinners, this gluten-free casserole is finished with a sprinkle of fresh parsley for a bright, herbaceous touch. With just 20 minutes of prep time and a balance of hearty and healthy ingredients, it’s the ultimate crave-worthy recipe for clean eating without sacrificing indulgence.
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Recipe Information
Ingredients
- 1 large spaghetti squash
- 2 tablespoons olive oil
- 1 pound ground turkey sausage
- 1 medium, diced onion
- 3 cloves, minced garlic
- 14 ounces crushed tomatoes
- 1 teaspoon italian seasoning
- 0.25 teaspoons red pepper flakes
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 cup shredded mozzarella cheese
- 0.5 cup grated Parmesan 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. Place the halves cut-side down on a baking sheet lined with parchment paper.
Bake the spaghetti squash in the preheated oven for 30-40 minutes, or until the flesh is tender and can easily be shredded with a fork. Set aside to cool slightly.
While the squash is baking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground turkey sausage and cook until browned, breaking it into small pieces with a wooden spoon. Remove the cooked sausage and set it aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced onion until softened, about 3-4 minutes. Add the minced garlic and cook for another minute.
Stir in the crushed tomatoes, Italian seasoning, red pepper flakes, salt, and black pepper. Let the mixture simmer for 5-7 minutes, allowing the flavors to meld together.
Once the spaghetti squash is cool enough to handle, use a fork to scrape out the flesh into long, spaghetti-like strands. Transfer the strands to a large mixing bowl.
Add the cooked turkey sausage and tomato mixture to the bowl with the spaghetti squash and mix until evenly combined.
Transfer the mixture into a lightly greased 9x13-inch casserole dish. Sprinkle the shredded mozzarella and grated Parmesan cheese evenly over the top.
Bake the casserole in the oven at 400°F (200°C) for 15 minutes, or until the cheese is melted and bubbling.
Remove the casserole from the oven and let it cool for 5 minutes. Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
2424 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 162.7 g | 209% | |
| Saturated Fat | 53.5 g | 268% | |
| Polyunsaturated Fat | 13.2 g | ||
| Cholesterol | 507 mg | 169% | |
| Sodium | 8683 mg | 378% | |
| Total Carbohydrate | 117.1 g | 43% | |
| Dietary Fiber | 25.1 g | 90% | |
| Total Sugars | 48.3 g | ||
| Protein | 144.8 g | 290% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1738 mg | 134% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 3703 mg | 79% | |
*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.
