Baked spaghetti squash with hot Italian chicken sausage and a homemade spicy tomato sauce, topped with parmesan cheese and baked till crispy on top
I think spaghetti squash is delicious, although it’s not quite the same as the real deal. So, I appreciate it for what it is and don’t expect it to taste exactly like carb-y, doughy pasta. If you’re a “volume” eater, it’s absolutely the thing for you. One giant serving (one-fourth of the pan!) of baked spaghetti squash has just 326 calories, plus 20 grams of protein and 9 grams of fiber.
While I could never abandon my beloved pasta for spaghetti squash entirely, this baked spaghetti squash with Italian chicken sausage is a yummy, out-of-the-ordinary addition to my dinner menu. Making it is a bit of a labor of love since there are a few different steps. All of the steps are simple, though, and most of the cooking time is hands-off.
I made my tomato sauce the day before I assembled the bake, just because that’s when I had time. Then, I popped the spaghetti squash in the oven the next day before I left for a morning run and assembled the baked spaghetti squash when I got back. It was ready in time for lunch!
How to make it:
Using a small, sharp knife, poke holes all over the spaghetti squash. No need to cut it open- just place it on the middle oven rack and bake at 375 for an hour and 20 minutes. Let the squash cool for 10 minutes and then carefully slice it open. While the squash is roasting, you can make the tomato sauce.
Using a fork, scoop out the seeds and any “gooey” strings and discard, leaving behind these perfect strands that look just like spaghetti noodles. See? Looks just like spaghetti! You can go ahead and add the spaghetti squash strands directly to a greased baking dish.
Beat three eggs with a hefty shake of black pepper and a sprinkle of sea salt. Pour beaten eggs over spaghetti squash strands in baking dish and stir. The eggs will help hold the baked spaghetti squash together. Stir in tomato sauce and sprinkle with parmesan cheese.
Bake at 350 for one hour, until top is crispy and slightly browned. At this point, your house/dorm kitchen will smell incredible.
Let sit for five minutes or so, and then dig in!
If you try out this baked spaghetti squash with Italian chicken sausage, feel free to let me know in a comment or take a picture and tag me @livbane on Instagram. Hope you enjoy!
- 1 large spaghetti squash, 3 to 3 1/2 pounds
- 1 onion chopped
- 1/2 pound ground spicy Italian chicken sausage (I bought mine in the meat case at Whole Foods)
- 4 cloves garlic or 1/2 tsp. garlic powder
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon crushed red pepper flakes (can sub 1/4 tsp. cayenne pepper)
- 28 oz. can fire-roasted crushed tomatoes
- Salt & pepper, to taste
- 3 eggs, beaten
- 3 tablespoons parmesan cheese
Place whole spaghetti squash in the oven and bake at 375 degrees for 1 hour and 20 minutes. Remove spaghetti squash from oven and allow it to rest for 5-10 minutes before cutting it open with a large knife. Scoop out seeds and any gooey innards. Then, use a fork to scrape out the spaghetti strands.
While spaghetti squash is cooking, make the sauce. In a large skillet, sauté chicken sausage and onion. Cook chicken sausage until it is no longer pink, breaking up with a wooden spoon as it cooks so there are no large pieces. Add garlic powder, Italian seasoning, crushed red pepper, and salt & pepper to taste. Add crushed tomatoes and stir. Simmer sauce on medium-low for 10-15 minutes, until slightly thickened.
Add spaghetti strands to a greased 9x9 baking dish and stir in beaten eggs, then the tomato sauce. Top with parmesan cheese and bake for 45 minutes at 375. Serve hot and enjoy!
Nutrition Facts for 1 giant serving (1/4 of pan): 326 calories 36g carbs 11g fat 9g fiber 20g protein