Spaghetti Squash Recipe with Sausage | Healthy Spaghetti Squash Recipe @bestrecipebox

Spaghetti Squash with Sausage and Parmesan

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Servings: 4 servings
Calories: 650 kcal
Author: Best Recipe Box
There’s many ways to prepare the spaghetti squash. Microwaving is quicker, but we find that roasting or baking the squash in the oven gives more squash flavor. Both are still delicious. The recipe is written to roast and there is a note at the bottom of the recipe for microwave instructions.


  • 1 Spaghetti Squash (about 3 pounds)
  • 2 Tablespoons Olive Oil , divided
  • 1 small Onion , chopped
  • 3 cloves Garlic , crushed or finely minced
  • 1 pound un-cooked Italian Sausage
  • 1 Tablespoon finely chopped fresh Oregano (or 1 teaspoon dried oregano) - or whichever preferred herb
  • 1 cup grated Parmesan cheese
  • Kosher Salt or Sea Salt , to taste
  • fresh Cracked Black Pepper , to taste
  • optional - chopped Italian Parsley , for garnish
  • optional - red chili flakes


  1. Preheat Oven to 375°F. Oil a sheet pan with 1 Tablespoon of olive oil.
  2. Slice spaghetti squash in half lengthwise. (Kitchen tip: Use the tip of the knife to first pierce the squash to get the cut started. Once started, you don’t have to slice everything in half, just through the rind working around the diameter.) Scoop out the seeds and loose strands, then place cut side down on the prepared sheet pan.
  3. Bake for 45 minutes, or until the squash flesh separates easily into strands with a fork. Using a towel to hold or wait until cool enough to handle, finish loosening the “spaghetti" from the shells and set aside.
  4. Pinch the sausage into small balls. Set aside.
  5. Heat a large sauté pan over medium heat. Heat remaining 1 Tablespoon of olive oil in pan, then add onion and garlic. Cook until soft, about 1 minute, then add sausage. Cook until bottom side of sausage starts to brown, then stir. Continue cooking and stirring occasionally until the sausage is cooked through (@ 2-3 minutes depending on heat and size of sausage).
  6. Stir in the the oregano and then add spaghetti squash strands to the sausage. Continue cooking until spaghetti squash is heated through (usually less than a minute.)
  7. Remove from heat. Toss in Parmesan cheese.  Season with salt and pepper to taste. Garnish with desired optional parsley and/or red chili flakes. Serve immediately.

Recipe Video

Recipe Notes

Note 1: Cooking the spaghetti squash in the microwave: Cut the squash in half and seed. Place cut side down in a microwave safe dish filled with 1-inch of water. Microwave on high until tender (about 10 minutes). See the post for more information: Microwaving Spaghetti Squash