Hearty Spaghetti Squash & Italian Turkey Sausage Bake
Indulge in this delicious and wholesome casserole that features the unique texture of spaghetti squash combined with savory Italian turkey sausage. This dish is a fantastic low-carb alternative to traditional pasta, delivering a rich medley of flavors while keeping your health goals in check. Perfect for family dinners or meal prep, it promises a satisfying taste experience without the unnecessary calories. Packed with nutrients from fresh spinach and tomatoes, this bake is as nutritious as it is delightful, making it an excellent addition to your weeknight meals.
4
Servings
163
Calories
6
Ingredients
Ingredients
Spaghetti squash
1 (4 lb, cut in half and seeds removed)
Italian turkey sausage
4 links (casings removed (about 12 oz total))
Parmesan cheese
2 tablespoons (shredded)
Garlic and herb seasoning
2 teaspoons (use Mrs. Dash or similar)
Tomato
1 medium (diced)
Baby spinach
1 cup (chopped)
Instructions
1
Preheat your oven to 350°F (175°C). Lightly mist a 9x13 inch baking dish with non-stick cooking spray.
2
Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash cut side down in the prepared baking dish.
3
Bake the squash for 45 minutes, or until tender. Once done, allow it to cool slightly before handling.
4
Carefully remove the squash from the baking dish and use a fork to scrape the flesh into strands, placing them back in the dish and spreading them out evenly.
5
In a large skillet, mist with non-stick spray and crumble the Italian turkey sausage into the pan. Cook over medium-high heat, stirring occasionally, until fully cooked and no longer pink. Break the sausage into small pieces while cooking.
6
Remove the skillet from the heat. Sprinkle 1 tablespoon of the shredded parmesan cheese and 1 teaspoon of garlic and herb seasoning over the cooked spaghetti squash.
7
Top the squash with diced tomatoes and baby spinach, followed by the crumbled turkey sausage. Finish with the remaining tablespoon of parmesan cheese and teaspoon of seasoning. Lightly mist the top of the mixture with non-stick cooking spray to encourage browning.
8
Return the dish to the oven and bake for an additional 20-25 minutes, or until heated through and the cheese is melted and bubbly.
Nutrition Information
7g
Fat
9.5g
Carbs
15g
Protein
2.5g
Fiber
1.25g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Spaghetti Squash & Italian Turkey Sausage Bake?
It is a wholesome, low-carb casserole that uses spaghetti squash strands as a pasta alternative, combined with savory Italian turkey sausage, fresh spinach, and tomatoes.
How many servings does this recipe provide?
This recipe makes 4 servings.
What is the calorie count per serving?
Each serving contains approximately 163 calories.
Is this recipe considered low-carb?
Yes, it is tagged as low-carb, containing only 9.5g of carbohydrates per serving.
Is the Spaghetti Squash & Italian Turkey Sausage Bake gluten-free?
Yes, the recipe is naturally gluten-free as it uses squash instead of wheat pasta and includes fresh vegetables and meat.
What oven temperature is required for this bake?
Preheat your oven to 350°F (175°C) for both the squash roasting and the final bake.
How long does the spaghetti squash need to roast initially?
The squash should be baked cut-side down for 45 minutes, or until it is tender.
How do I prepare the spaghetti squash before cooking?
Cut the squash in half lengthwise and scoop out the seeds before placing it in the baking dish.
How do I create the 'spaghetti' strands?
After the squash is tender and slightly cooled, use a fork to scrape the flesh, which will naturally pull away in thin, pasta-like strands.
How much Italian turkey sausage is needed?
You will need 4 links of Italian turkey sausage, which is approximately 12 ounces in total.
How is the turkey sausage prepared for the casserole?
Remove the casings, crumble the sausage into a skillet, and cook over medium-high heat until fully cooked and no longer pink.
What kind of seasoning is used in this recipe?
The recipe calls for 2 teaspoons of garlic and herb seasoning, such as Mrs. Dash or a similar blend.
How much Parmesan cheese is included?
A total of 2 tablespoons of shredded Parmesan cheese is used, divided between the base and the topping.
What vegetables are added to the squash and sausage?
The bake includes one medium diced tomato and one cup of chopped baby spinach.
What is the final baking time once all ingredients are assembled?
The assembled dish should bake for an additional 20 to 25 minutes until the cheese is melted and bubbly.
How much protein is in each serving?
There are 15 grams of protein per serving.
What is the fat content per serving?
Each serving contains 7 grams of fat.
How much fiber does this dish provide?
Each serving provides 2.5 grams of fiber.
Is there a lot of sugar in this recipe?
No, the recipe is very low in sugar, with only 1.25 grams per serving.
What size baking dish should I use?
A 9x13 inch baking dish is recommended for this recipe.
Can I use this recipe for meal prep?
Yes, this dish is ideal for meal prep as it reheats well and is nutritionally balanced.
How large should the spaghetti squash be?
The recipe specifies a spaghetti squash weighing approximately 4 pounds.
Do I need to use oil for the pan?
The recipe suggests using a non-stick cooking spray to mist the baking dish and the top of the casserole.
What is the role of the baby spinach in this recipe?
The baby spinach adds essential nutrients and a pop of color to the dish.
Is this a good family dinner option?
Yes, it is described as a perfect, satisfying taste experience for family dinners.
Is the sodium content listed for this recipe?
The specific sodium content is not provided in the nutritional information.
Can I use pork sausage instead of turkey sausage?
While the recipe calls for turkey sausage to keep it leaner, you can substitute pork sausage, though it will change the nutritional profile.
How do I encourage the cheese to brown on top?
Lightly misting the top of the mixture with non-stick cooking spray before the final bake helps encourage browning.
Is this recipe vegetarian-friendly?
As written, it contains turkey sausage, but it is tagged as 'vegetarian-friendly' implying it can easily be adapted by using a plant-based sausage.
How many ingredients are needed in total?
There are 6 primary ingredients: spaghetti squash, turkey sausage, Parmesan cheese, garlic and herb seasoning, tomato, and baby spinach.