Spaghetti Squash and Meat Sauce

Looking to mix up a boring pasta dish? Try replacing the refined grain noodles with this winter vegetable! Spaghetti squash shreds to a similar texture as spaghetti noodles and tastes just as great.

Nutrition Facts:

  • Spaghetti squash contains beta carotene and vitamin C that act as antioxidants, helping to prevent chronic disease and illness.
  • Squash is also a good source of fiber that keeps the digestive tract moving and promotes regularity.
  • Spaghetti squash is a great low-calorie alternative to pasta with only 42 calories per cup compared to 200 calories per cup of pasta.

Substitutions: Looking to make this lean meal even leaner? Try substituting pork sausage with chicken or turkey sausage!

  • 1 ct - Spaghetti squash
  • 1 lb - Ground Italian sausage
  • 12 oz - Jarred spaghetti sauce
  • 1/4 cup - Parmesan cheese
  • 1/2 tsp - Garlic
  • 1/2 tsp - Salt
  • 1/4 tsp - Pepper
  • 1 tbsp - Optional: Fresh basil, chopped, to garnish

  1. Preheat oven to 400 degrees.
  2. Cut squash in half lengthwise and scoop out seeds and membranes with a spoon. Brush/drizzle olive oil on the inside of the squash. Season with garlic, salt, and pepper.
  3. Place squash flesh side down on a foil-lined baking sheet and poke skin several times with a fork. Bake for 30-40 minutes.
  4. While squash is roasting, cook the sausage. Once cooked, mix sauce and sausage in a small saucepot until heated through.
  5. When squash has roasted and cooled enough to handle, flip the squash halves over so the flesh is facing you and use a fork to create “spaghetti.” Run the fork along the flesh of the squash, dragging from the outside to the middle and fluffing as you go, until almost all of the flesh has been scraped from the skin.
  6. Top squash with sauce and a sprinkle of parmesan cheese and basil to garnish. Serve and enjoy!
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