Sausage Peppers Squash Casserole (Printable Version)

A comforting low-carb dish blending roasted squash, Italian sausage, and sweet bell peppers in a rich sauce.

# Ingredient List:

→ Vegetables

01 - 1 large spaghetti squash (about 3 lbs)
02 - 1 red bell pepper, sliced
03 - 1 yellow bell pepper, sliced
04 - 1 small yellow onion, thinly sliced
05 - 2 cloves garlic, minced

→ Meats

06 - 12 oz Italian sausage (mild or hot), casings removed

→ Sauces & Dairy

07 - 1 1/2 cups marinara sauce (gluten-free if needed)
08 - 1 cup shredded mozzarella cheese
09 - 1/4 cup grated Parmesan cheese

→ Pantry & Seasonings

10 - 2 tbsp olive oil
11 - 1/2 tsp dried oregano
12 - 1/2 tsp dried basil
13 - 1/4 tsp crushed red pepper flakes (optional)
14 - Salt and freshly ground black pepper, to taste
15 - Fresh basil, for garnish (optional)

# How to Make:

01 - Preheat the oven to 400°F. Line a baking sheet with parchment paper.
02 - Cut the spaghetti squash in half lengthwise. Scoop out the seeds. Brush the cut sides with 1 tablespoon olive oil and season with salt and pepper.
03 - Place squash halves cut-side down on the baking sheet. Roast for 35–40 minutes, until tender and strands easily pull away with a fork.
04 - While the squash roasts, heat the remaining olive oil in a large skillet over medium heat. Add sausage; cook, breaking it up with a spoon, until browned and cooked through, about 6–7 minutes.
05 - Add onions and bell peppers. Sauté for 5 minutes until softened. Stir in garlic, oregano, basil, and red pepper flakes (if using); cook 1 minute more.
06 - Pour in the marinara sauce. Simmer for 5 minutes, then remove from heat.
07 - Once the squash is cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Discard the skins.
08 - Reduce oven temperature to 375°F.
09 - In a large mixing bowl, combine squash strands, sausage mixture, half the mozzarella, and half the Parmesan. Mix well and season to taste.
10 - Transfer mixture to a greased 9x13-inch baking dish. Top with remaining mozzarella and Parmesan.
11 - Bake uncovered for 15–20 minutes, until bubbly and golden.
12 - Let rest 5 minutes before garnishing with fresh basil and serving.

# Expert Tips:

01 -
  • You get all the comfort of a baked pasta dish without the heavy carb load leaving you stuffed for hours
  • The roasted spaghetti squash creates surprisingly authentic texture that even pasta skeptics embrace
  • This reheats beautifully for lunch the next day, actually developing deeper flavors overnight
02 -
  • Cutting raw spaghetti squash can be tricky, so microwave it for two minutes first to soften the skin slightly
  • The squash needs to cool enough to handle, but scraping while still warm makes the strands come away more easily
  • Letting the casserole rest for five minutes after baking prevents it from being too loose when you serve it
03 -
  • Use spicy Italian sausage if you enjoy heat, but reduce the red pepper flakes to avoid overwhelming the dish
  • If the squash seems watery after scraping, spread the strands on paper towels briefly before mixing
  • For extra vegetables, add sliced zucchini or mushrooms when sautéing the peppers

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