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Savory Sausage and Peppers Spaghetti Squash Casserole

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A hearty and healthy casserole combining roasted spaghetti squash strands with savory Italian sausage, sweet bell peppers, and melty cheese for a comforting yet light dinner.

Ingredients

Scale
  • 1 medium spaghetti squash (about 3 to 4 pounds / 1.4 to 1.8 kg), roasted and shredded
  • 1 pound (450 g) sweet or spicy Italian sausage, casings removed
  • 2 large bell peppers (red, yellow, or orange), sliced thin
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 1 cup (240 ml) tomato sauce (plain or lightly seasoned)
  • 1 cup (100 g) shredded mozzarella cheese
  • ½ cup (50 g) freshly grated Parmesan cheese
  • 2 tablespoons olive oil
  • 1 teaspoon Italian seasoning (or mix of dried oregano, basil, and thyme)
  • Salt and pepper, to taste
  • Red pepper flakes, optional pinch

Instructions

  1. Preheat oven to 400°F (200°C). Slice spaghetti squash in half lengthwise and scoop out seeds. Drizzle each half with 1 tablespoon olive oil, sprinkle with salt and pepper, and place cut-side down on a parchment-lined baking sheet. Roast for 40 to 45 minutes until tender and easily shredded with a fork.
  2. While squash roasts, heat remaining 1 tablespoon olive oil in a large skillet over medium heat. Add sausage, breaking it up with a wooden spoon. Cook until browned and cooked through, about 6-8 minutes. Remove sausage to a bowl, leaving drippings in pan.
  3. In the same skillet, add diced onion and sliced bell peppers. Cook until softened and slightly caramelized, about 7 minutes. Add minced garlic and Italian seasoning during the last minute, stirring to combine. Season with salt, pepper, and optional red pepper flakes.
  4. Once squash is cool enough to handle, scrape out strands into a large mixing bowl. Add cooked sausage, sautéed peppers and onions, and tomato sauce. Toss gently to combine.
  5. Transfer mixture into a greased 9×13 inch casserole dish. Sprinkle shredded mozzarella evenly on top, then follow with grated Parmesan.
  6. Bake casserole at 375°F (190°C) for 20-25 minutes, until cheese is melted, bubbly, and golden.
  7. Let casserole rest for 5 minutes before serving to allow flavors to meld.

Notes

Roasting the spaghetti squash instead of boiling keeps the strands firm and flavorful. Remove all seeds thoroughly to avoid bitterness. Brown sausage well for rich flavor. Slow sauté peppers and onions to bring out natural sweetness. Freshly grated Parmesan cheese adds sharper flavor than pre-grated. You can assemble casserole up to 24 hours ahead and refrigerate before baking. For dairy-free, substitute mozzarella with plant-based cheese. Microwave can be used to speed squash cooking but roasting adds better flavor.

Nutrition

Keywords: spaghetti squash casserole, sausage casserole, healthy dinner, low-carb casserole, Italian sausage recipe, easy weeknight dinner, gluten-free casserole

Find it online: https://emacrave.com/savory-sausage-and-peppers-spaghetti-squash-casserole-easy-recipe-for-a-healthy-dinner/