Spaghetti Squash With Meat Sauce – Sandie

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Servings: 4 Difficulty: Advanced
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A hearty, low-carb comfort food featuring tender squash noodles topped with a rich, savory sausage and bean sauce.
Spaghetti Squash With Meat Sauce - Sandie recipe image
Spaghetti Squash With Meat Sauce - Sandie recipe image
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Spaghetti Squash With Meat Sauce – Sandie

Author: chefs-mate Cooking Method: Cuisine: Courses:
Difficulty: Advanced
Servings: 4 Calories: 416.5

Description

This comforting dish transforms humble spaghetti squash into a satisfying meal that rivals traditional pasta. The sweet, mild flavor of the roasted squash pairs beautifully with a robust meat sauce made from zesty Italian sausage, earthy Great Northern beans, and fresh vegetables. Its a perfect weeknight dinner option that feels indulgent yet wholesome. The combination of texturesfrom the fibrous squash strands to the soft beans and crisp-tender zucchinicreates a complex mouthfeel that keeps you coming back for more. Ideal for family dinners or meal prep, this recipe is easy to customize and delivers warm, home-style satisfaction without the heavy carbs.

Ingredients

Directions

  1. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  2. Pierce the skin of the squash halves several times with a fork.
  3. Place the squash halves cut-side down in a microwave-safe dish.
  4. Pour 1/2 cup of cold water into the dish around the squash.
  5. Cover the dish and microwave on high for 15 minutes.
  6. Let the squash stand for 5 minutes to cool slightly before handling.
  7. While the squash cooks, brown the Italian sausage in a large skillet over medium heat.
  8. Add the chopped onion, green pepper, zucchini, and minced garlic to the sausage.
  9. Cook the vegetables and sausage together for 10 minutes, stirring occasionally.
  10. Drain any excess grease from the skillet if necessary.
  11. Stir in the seasoned salt, Italian seasoning, stewed tomatoes, and drained Great Northern beans.
  12. Simmer the sauce for 10 minutes to heat through and blend the flavors.
  13. Use a fork to scrape the cooked squash flesh into spaghetti-like strands.
  14. Serve the warm meat sauce over the spaghetti squash strands.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 416.5kcal
% Daily Value *
Total Fat 22.6g35%
Saturated Fat 7.3g37%
Cholesterol 53.3mg18%
Sodium 2398.6mg100%
Total Carbohydrate 18.8g7%
Dietary Fiber 3.0g12%
Sugars 5.8g
Protein 31.5g63%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

If the squash is particularly large, you may need to microwave it for an additional 5-10 minutes until the skin yields easily to pressure.

For a lower-fat version, use turkey or chicken Italian sausage instead of pork.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.

You can substitute Great Northern beans with Cannellini or Kidney beans if preferred.

For extra richness, sprinkle with grated Parmesan cheese before serving.

Keywords: spaghetti squash, italian sausage, meat sauce, low carb, gluten free, comfort food, beans, zucchini, green pepper, microwave recipe, family dinner, vegetable side, hearty, savory, easy dinner, meal prep, winter squash, healthy comfort, sausage recipe, bean stew
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