This Spaghetti Squash with Sausage and Broccoli is a cozy, satisfying meal that delivers bold flavors while staying low in carbs and gluten-free. Roasted spaghetti squash serves as a delicious and nutritious alternative to pasta, perfectly paired with savory Italian sausage and vibrant broccoli. Topped with melty cheddar and Parmesan, every bite is indulgent yet wholesome. Perfect for weeknight dinners, this dish is easy to prepare and packed with protein. Whether you’re following a keto lifestyle or just looking for a healthier alternative to pasta, this stuffed spaghetti squash is a must-try. Customize it with different cheeses, add extra veggies, or make it dairy-free either way, it’s a flavorful, hearty meal the whole family will love!
Full Recipe:
Ingredients:
- 1 medium spaghetti squash
- 2 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 pound Italian sausage (mild or spicy)
- 2 cups broccoli florets, chopped
- 2 cloves garlic, minced
- 1/2 teaspoon red pepper flakes (optional)
- 1 cup shredded sharp cheddar cheese (or dairy-free alternative)
- 1/4 cup grated Parmesan cheese (optional)
Directions:
- Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and remove the seeds.
- Drizzle the cut sides of the squash with olive oil and season with salt and pepper.
- Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast for 30-40 minutes until the flesh is tender and easily shredded with a fork.
- While the squash is roasting, heat a large skillet over medium heat. Add the sausage and cook until browned, breaking it into crumbles. Remove excess grease if needed.
- Add the chopped broccoli, minced garlic, and red pepper flakes to the skillet. Cook for another 3-4 minutes until the broccoli is tender. Remove from heat.
- Once the squash is done, use a fork to scrape the strands into a bowl, keeping the shells intact.
- Mix the spaghetti squash strands with the sausage and broccoli mixture. Stir in half of the shredded cheddar cheese.
- Spoon the mixture back into the squash shells and top with the remaining cheddar cheese and Parmesan.
- Place the stuffed squash halves back in the oven and broil for 3-5 minutes until the cheese is melted and bubbly.
- Serve hot and enjoy!
Prep Time: 15 minutes | Cooking Time: 40 minutes | Total Time: 55 minutes
Kcal: 375 kcal | Servings: 2 servings
Why Choose Spaghetti Squash?
Spaghetti squash is a unique vegetable that, when cooked, transforms into tender, noodle-like strands that resemble pasta. Unlike traditional wheat-based spaghetti, it is naturally low in calories and carbohydrates, making it an excellent alternative for those watching their carb intake or looking for a healthier meal option.
Health Benefits of Spaghetti Squash
- Low in Calories and Carbs: One cup of cooked spaghetti squash contains only about 42 calories and 10 grams of carbohydrates, compared to 220 calories and 43 grams of carbs in regular pasta.
- Rich in Nutrients: It is packed with fiber, vitamin C, vitamin B6, and manganese, all of which support digestion, immune health, and energy production.
- Gluten-Free & Keto-Friendly: Ideal for individuals with gluten sensitivities, celiac disease, or those following a ketogenic diet.
- High in Fiber: Aids digestion and helps with satiety, keeping you full longer without the heaviness of traditional pasta.
- Versatile and Mild in Flavor: Pairs well with a variety of ingredients, making it perfect for different types of sauces and toppings.
Spaghetti squash can be used in a variety of dishes, from casseroles and stir-fries to soups and even breakfast scrambles. However, one of the best ways to enjoy it is in this stuffed squash recipe, where it takes on the flavors of the savory sausage, fresh broccoli, and gooey melted cheese.
Why This Recipe Works
The combination of flavors and textures in this recipe makes it a standout dish. Here’s why:
- Savory Italian Sausage: The robust, slightly spicy flavors of Italian sausage balance out the mild sweetness of the squash. You can use either mild or spicy sausage depending on your preference.
- Fresh Broccoli: This adds crunch, nutrients, and a slight bitterness that complements the richness of the cheese and sausage.
- Melted Cheese: Sharp cheddar cheese provides a creamy, gooey texture that ties the whole dish together. You can also add Parmesan for extra umami flavor.
- Simple Cooking Process: This dish requires minimal ingredients and steps, making it perfect for both beginner and experienced home cooks.
- Customizable & Adaptable: Easily adjust the ingredients based on dietary needs or personal preferences.
Cooking Tips for the Best Stuffed Spaghetti Squash
To make sure your Spaghetti Squash with Sausage and Broccoli turns out perfectly every time, keep these tips in mind:
1. Roast the Squash Correctly
Cutting spaghetti squash can be tricky since its outer skin is very firm. To make it easier:
- Use a sharp knife to slice the squash in half lengthwise.
- If it’s too tough to cut, microwave the squash for 3-5 minutes to soften the skin.
- Roast cut-side down to allow the squash to steam slightly, making the flesh more tender and easier to shred.
2. Avoid Overcooking the Squash
Overcooked spaghetti squash can become mushy instead of having the light, noodle-like strands you want. Roast until you can just scrape the flesh into strands but still feel a bit of resistance.
3. Use High-Quality Sausage
The sausage is a major flavor component, so use a good-quality Italian sausage. You can choose between pork, chicken, turkey, or plant-based sausage depending on your dietary needs.
4. Sauté the Broccoli for Extra Flavor
Instead of adding raw broccoli, sautéing it briefly with garlic and red pepper flakes enhances its taste and helps it blend better with the other ingredients.
5. Broil for a Perfect Finish
After stuffing the squash, broil it for a few minutes to get a bubbly, golden-brown cheese topping. This adds a deliciously crispy texture and enhances the dish’s overall presentation.
Variations and Customizations
One of the best things about this recipe is that it’s incredibly versatile. Here are a few ways you can change it up:
1. Make it Dairy-Free
- Substitute dairy-free cheese or omit the cheese altogether.
- Use a cashew-based sauce for added creaminess.
2. Try Different Proteins
- Use ground turkey, chicken, or beef instead of sausage.
- Make it vegetarian by replacing sausage with mushrooms, lentils, or chickpeas.
3. Add More Vegetables
- Toss in bell peppers, spinach, zucchini, or mushrooms for extra nutrients and color.
- Roast the vegetables alongside the squash for a deeper flavor.
4. Experiment with Different Cheeses
- Use mozzarella for a mild, creamy texture.
- Try smoked gouda or pepper jack for a different flavor twist.
- Add goat cheese or feta for a tangy contrast.
5. Spice It Up
- Add chili flakes or hot sauce for more heat.
- Mix in some smoked paprika or Cajun seasoning for a bold, smoky taste.
What to Serve with Spaghetti Squash with Sausage and Broccoli
While this dish is filling on its own, you can serve it with:
- A simple green salad with balsamic vinaigrette.
- Garlic bread or keto-friendly almond flour breadsticks.
- Roasted Brussels sprouts or asparagus for extra veggies.
Conclusion:
Spaghetti Squash with Sausage and Broccoli is a healthy, hearty, and delicious meal that fits a variety of dietary preferences, from keto and gluten-free to high-protein and low-carb lifestyles. It’s a fantastic way to enjoy a comforting, cheesy, and flavorful meal without the guilt of traditional pasta-based dishes.
With its simple preparation, nutritious ingredients, and endless customization options, this stuffed spaghetti squash recipe is one you’ll want to add to your weekly meal rotation. Whether you’re making it for a cozy family dinner or meal prepping for the week, it’s guaranteed to be a crowd-pleaser.