Imagine a dish that combines the hearty satisfaction of a classic comfort meal with a healthy, low-carb twist that will make your taste buds dance! Our Spaghetti Squash Bowl with Smoked Sausage is not just another recipe – it's a culinary adventure that transforms an ordinary vegetable into a spectacular, restaurant-worthy meal. Whether you're watching your carbs, looking for a quick weeknight dinner, or simply wanting to impress your family with a nutritious and delicious dish, this recipe is about to become your new go-to favorite.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 medium spaghetti squash
- 1 lb smoked sausage, sliced
- 1 bell pepper, diced
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tbsp olive oil
- Salt and pepper to taste
Instructions
- Preheat the oven to 425°F (220°C). Carefully cut the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds and discard or save for roasting.
- Drizzle the inside of the squash halves with 1 tablespoon of olive oil, and season with salt and pepper. Place the squash cut-side down on a baking sheet lined with parchment paper.
- Roast the squash in the preheated oven for 25-30 minutes, or until the flesh is tender and easily pierced with a fork. The cooking time may vary depending on the size of the squash.
- While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the sliced smoked sausage and cook until it begins to brown, about 3-4 minutes.
- Add the diced onion and bell pepper to the skillet. Sauté for 4-5 minutes until the vegetables are softened and slightly caramelized.
- Add the minced garlic to the skillet and cook for an additional 30 seconds, stirring constantly to prevent burning.
- Once the squash is done, remove it from the oven and let it cool for a few minutes. Using a fork, scrape the flesh of the squash to create spaghetti-like strands.
- Transfer the squash strands to the skillet with the sausage and vegetables. Toss everything together to combine and heat through.
- Taste and adjust seasoning with salt and pepper as needed. If desired, you can add fresh herbs like parsley or basil for extra flavor.
- Divide the spaghetti squash bowl among four plates and serve hot. Optional: Garnish with grated Parmesan cheese or a sprinkle of red pepper flakes.
Tips
- Choose the right squash: Look for a spaghetti squash that feels heavy for its size with a firm, smooth skin – this indicates freshness and optimal texture.
- Roasting hack: If you're short on time, you can microwave the squash halves for 10-12 minutes instead of roasting, but the oven method provides better caramelization and flavor.
- Prevent soggy squash: After roasting, let the squash cool slightly before scraping. This helps prevent excess moisture and keeps your strands firm and pasta-like.
- Customize your bowl: Feel free to swap smoked sausage with chicken, turkey sausage, or even make it vegetarian by using plant-based sausage alternatives.
- Make-ahead friendly: This recipe can be prepped in advance. Roast the squash and cook the sausage mixture separately, then combine when ready to serve for a quick meal.
- Enhance flavors: For an extra flavor boost, consider adding a splash of balsamic vinegar or a sprinkle of smoked paprika to the sausage and vegetable mixture.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 15g
Protein: 22g
Fat: 28g
Saturated Fat: 9g
Cholesterol: 75mg
