Description
A comforting and lighter twist on the classic sausage and peppers, this casserole uses spaghetti squash instead of pasta for a savory dish without the carb overload.
Ingredients
Scale
- 1 large spaghetti squash
- 2 tbsp olive oil
- Salt and black pepper
- 1 lb Italian sausage
- 1 onion, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 3 garlic cloves, minced
- 2 cups marinara sauce
- 1 tsp Italian seasoning
- ½ tsp red pepper flakes
- 1½ cups shredded mozzarella
- ½ cup grated Parmesan
- 2 tbsp fresh basil or parsley
Instructions
- Preheat your oven to 400°F (200°C).
- Halve the spaghetti squash lengthwise, scoop out the seeds, brush the cut sides with 1 tbsp olive oil, and season with salt and black pepper.
- Place the halves cut-side down on a rimmed baking sheet lined with parchment or foil. Roast for 35–40 minutes until tender.
- Allow the squash to cool then scrape the flesh into spaghetti-like strands.
- In a skillet, heat remaining 1 tbsp olive oil over medium-high heat. Add the Italian sausage and brown for 6–8 minutes, then drain excess fat.
- Add onion and bell peppers, cooking until softened, then stir in garlic and cook for another 30–60 seconds.
- Add marinara sauce, Italian seasoning, and red pepper flakes; simmer for 5 minutes.
- In a large bowl, combine squash strands with sausage mixture, and stir in 1 cup mozzarella and half the Parmesan.
- Spread mixture in a lightly oiled 9×13-inch casserole dish and top with remaining mozzarella and Parmesan.
- Cover and bake for 20 minutes at 375°F (190°C), then uncover and bake for an additional 10 minutes.
- Let the casserole rest for 10 minutes before serving, garnished with fresh herbs.
Notes
For a vegetarian option, replace the sausage with sautéed mushrooms and white beans. Ensure to drain the squash well to avoid a watery casserole.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian-American
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 5g
- Sodium: 400mg
- Fat: 12g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 3g
- Protein: 15g
- Cholesterol: 30mg
Keywords: casserole, spaghetti squash, sausage and peppers, healthy comfort food