Italian Sausage Spaghetti Squash Recipe

Italian Sausage Spaghetti Squash Recipe

I discovered spaghetti squash for the first time when I was in college. I was living with 2 dozen other girls in a beautiful white house. It had an amazing kitchen which, besides the master bathroom, was the main hub of activity. And living with over 20 women, boy, did some of those girls know how to cook! I often sat at the kitchen island, just watching them prepare their meals. It was really soothing, and since I didn’t know how to cook, I was hoping that by watching them, I would be able to acquire the skill too. Well, I started to notice this magical vegetable popping up on many a dinner plate, no matter which housemate was cooking. It looked like spaghetti, but it was a vegetable. I was intrigued. I went to the store, bought a spaghetti squash, cooked it up with some tomato sauce… and was thoroughly disappointed when it tasted nothing like spaghetti. But since so many of my housemates ate it and seemed to like it, I kept eating it and pretending to like it too. And then I realized, I didn’t have to eat spaghetti squash like traditional, red sauce spaghetti. And that changed everything. Here’s the recipe I created in college that made me fall in love with this odd noodle-vegetable. ūüėČ

Italian Sausage Spaghetti Squash Recipe

helpful tools:




  • 2¬†spaghetti¬†squash
  • 8 cloves garlic
  • 3 tablespoons olive oil
  • pinch of salt
  • pinch of pepper
  • 1 package ground spicy Italian sausage or Italian sausage links


  1. Preheat the oven to 375¬į F.
  2. While the oven is heating up, cut both of the spaghetti squash in half lengthwise (aka hotdog style if you remember learning that in elementary school). If you’re having trouble, you can pop them in the microwave for 2 to 5 minutes to soften them up – make sure to keep an eye on them as the squash will explode if you keep them in there too long!
  3. Use a large serving spoon to scoop out the slimy “guts” and seeds of the squash. You can set the seeds aside in a bowl to bake them for a snack later on. Compost the guts as you won’t be needing those.
  4. Generously oil up the inside of the hollowed out squash halves with 2 tablespoons of olive oil. I like to pour 1/2 a tablespoon into each squash half and use my hands to make sure it gets spread evenly over all of the exposed squash flesh.
  5. Next, take 8 garlic cloves and thinly slice them lengthwise. Then, place a slice¬†of garlic onto the squash. Add more slices an inch or two apart until the inside of the squash is peppered with garlic. I’ve found that 2 cloves per squash half is a good amount. Repeat with all 4 halves. This will infuse the garlic flavor into the “spaghetti” as it bakes.
  6. Salt and pepper the inside of each spaghetti squash.
  7. Place on a baking sheet, and bake for 45-60 minutes, until fork tender.
  8. While the squash is baking, heat up 1 tablespoon of oil in your frying pan on medium heat. Add the Italian sausage, cook fully, and set it aside.
  9. Once the squash is done baking, test it with a fork for tenderness, and remove it from the oven.
  10. If you want to make this meal extra garlic-y, remove the garlic slices, dice them up, and put them back on the squash – otherwise, you can toss it (If you’re brave, just leave the slices as they are without dicing – they’ll give you an extra burst of flavor every couple of bites!).
  11. Take 2 forks in each hand, insert the tines into the squash, and pull the forks away from each other. You will see magic spaghetti noodles appearing out of the squash! Keep doing this until all the spaghetti from both of your squash halves are separated from the skin. I’ve found that once you get close to the skin, it’s easier to use a spoon to scrape all that goodness out.
  12. Decide whether you want to serve this meal in the squash skin or in a serving bowl. Add the sausage to your spaghetti, mix to combine, and enjoy a delicious meal.

If you’re like me, you’ll be surprised this is made of just meat and veggies. It’s such a simple meal, but so¬†flavorful! Have you cooked spaghetti squash before? Do you have a favorite way to eat it? Are there any other foods you learned about because all your friends were eating it? Let me know in the comments below! Have a wonderful week, friends, and happy healthy eating! ūüėÄ

This page may contain affiliate links.  See disclosure here.