If you’re searching for a delicious, low-carb Italian meal that doesn’t compromise on flavor, look no further than this Sausage and Peppers Spaghetti Squash Casserole. This recipe transforms classic Italian-American comfort food into a healthier, gluten-free, and incredibly satisfying dish perfect for weeknight dinners or meal prep. It’s a fantastic way to enjoy all the hearty flavors of sausage and peppers combined with the delightful “noodles” of spaghetti squash, all baked together in a cheesy, savory casserole.
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Key Ingredients for Sausage and Peppers Spaghetti Squash Casserole
Gathering these simple yet powerful ingredients is your first step towards a truly exceptional meal:
- 1 medium spaghetti squash (approximately 3-4 lbs): Look for a firm squash without soft spots.
- 1 tablespoon olive oil: Extra virgin preferred for flavor.
- 1 lb Italian sausage (mild or hot, casing removed): Choose high-quality sausage for the best taste. Pork or chicken Italian sausage works well.
- 1 large red bell pepper, cored, seeded, and sliced thin: Adds sweetness and vibrant color.
- 1 large green bell pepper, cored, seeded, and sliced thin: Provides a classic bell pepper flavor.
- 1 medium yellow onion, thinly sliced: For aromatic depth.
- 2 cloves garlic, minced: Essential for that authentic Italian flavor.
- 1 (14.5 ounce) can crushed tomatoes: Unflavored, 100% tomatoes.
- 1/2 cup chicken or vegetable broth: To create a richer sauce consistency.
- 1 teaspoon dried oregano: A pantry staple for Italian dishes.
- 1/2 teaspoon dried basil: Complements the oregano beautifully.
- 1/4 teaspoon red pepper flakes (optional): For a touch of heat if using mild sausage.
- Salt and freshly ground black pepper, to taste: Season generously.
- 1/2 cup shredded mozzarella cheese (part-skim): For a bubbly, cheesy top Layer.
- 1/4 cup grated Parmesan cheese: Adds a salty, umami kick.
- Fresh parsley, chopped, for garnish (optional): For a fresh finish.
How to Make Sausage and Peppers Spaghetti Squash Casserole
This casserole is a testament to how easy, delicious, and satisfying low-carb eating can be. Its beauty lies in its straightforward preparation, combining perfectly roasted spaghetti squash with savory Italian sausage, tender peppers, and a rich tomato sauce, all crowned with melted cheese.
With a prep time of just 25 minutes and a total cook time of 1 hour 15 minutes, you’ll have a heartwarming, flavor-packed meal ready to impress.
Step-by-Step Instructions:
Prepare the Spaghetti Squash:
- Preheat your oven to 400°F (200°C).
- Carefully cut the spaghetti squash in half lengthwise. Scoop out and discard the seeds and stringy bits.
- Drizzle the cut sides with 1 teaspoon of olive oil and season lightly with salt and pepper.
- Place the squash halves cut-side down on a baking sheet. Roast for 40-50 minutes, or until tender when pierced with a fork.
- Once cool enough to handle, use a fork to scrape out the “spaghetti” strands into a large bowl. Set aside.
Cook the Sausage and Vegetables:
- While the squash roasts, heat the remaining 2 teaspoons of olive oil in a large skillet or Dutch oven over medium-high heat.
- Add the Italian sausage (casing removed) and break it up with a spoon. Cook, stirring occasionally, until browned and cooked through, about 5-7 minutes. Drain any excess grease and transfer the sausage to a separate plate.
- In the same skillet, add the sliced bell peppers and onion. Cook over medium heat, stirring occasionally, until softened, about 8-10 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
Simmer the Sauce:
- Return the cooked sausage to the skillet with the vegetables.
- Pour in the crushed tomatoes and chicken broth. Stir in the dried oregano, dried basil, and red pepper flakes (if using).
- Bring the mixture to a simmer, then reduce heat to low, cover, and let it cook for 10-15 minutes, allowing the flavors to meld.
- Season with salt and pepper to taste.
Assemble the Casserole:
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.
- Add the cooked spaghetti squash strands to the skillet with the sausage and pepper mixture. Toss gently to combine all ingredients evenly.
- Transfer the entire mixture into the prepared baking dish, spreading it out into an even layer.
- Sprinkle the shredded mozzarella cheese evenly over the top, followed by the grated Parmesan cheese.
Bake and Serve:
- Bake for 20-25 minutes, or until the casserole is bubbly around the edges and the cheese is melted and lightly golden brown.
- Remove from the oven and let it stand for 5 minutes before serving.
- Garnish with fresh chopped parsley, if desired.
Why You’ll Love This Sausage and Peppers Spaghetti Squash Casserole
You’re going to instantly fall in love with this Sausage and Peppers Spaghetti Squash Casserole because it perfectly encapsulates everything you crave in a comforting Italian dish, but with a clever, healthy twist. The main highlight is undoubtedly how spaghetti squash impeccably mimics pasta, allowing you to indulge in all the rich, savory flavors of Italian sausage and tender peppers without the carb-heavy guilt. Making it at home not only ensures you know exactly what goes into your meal but also offers significant cost savings compared to ordering takeout, especially when buying ingredients in season.
The robust flavor profile is elevated by a zesty tomato sauce, aromatic herbs, and a golden, bubbly layer of melted mozzarella and sharp Parmesan, making every forkful a delightful experience. If you enjoy this, you’ll definitely want to check out our Low-Carb Chicken Parmesan Casserole for another family-friendly favorite! Don’t wait – dive into the kitchen and experience the magic of this low-carb Italian masterpiece tonight!
What to Serve Sausage and Peppers Spaghetti Squash Casserole With
This robust Sausage and Peppers Spaghetti Squash Casserole is a meal in itself, but a few complementary sides can elevate the dining experience and balance the flavors:
- Simple Green Salad: A fresh, crisp green salad with a light vinaigrette dressing provides a refreshing contrast to the richness of the casserole. Think mixed greens, cherry tomatoes, and cucumber.
- Garlic Bread (or Low-Carb Alternative): While the main dish is low-carb, a small side of traditional garlic bread (for those who don’t mind the carbs) is always a crowd-pleaser. For a low-carb alternative, consider toasting some fathead dough bread sticks with garlic butter.
- Steamed Green Beans or Asparagus: Lightly steamed vegetables like green beans or asparagus offer a healthy, vibrant side that doesn’t overpower the main dish.
- Cauliflower Rice (if wanting even more vegetables): If you’re really committed to low-carb and want an extra vegetable boost, a side of simply seasoned cauliflower rice can be a great addition.
- Dry Red Wine: A glass of a medium-bodied dry red wine, like Chianti or Sangiovese, pairs wonderfully with the Italian flavors of the casserole.
- Sparkling Water with Lemon: For a non-alcoholic option, a refreshing sparkling water with a slice of lemon or lime is a clean palate cleanser.
Top Tips for Perfecting Sausage and Peppers Spaghetti Squash Casserole
Achieving a perfect Sausage and Peppers Spaghetti Squash Casserole is simpler than you think with these expert tips:
- Don’t Overcook the Spaghetti Squash: Overcooked squash can become watery and mushy. Roast it just until it’s tender enough to scrape the strands easily, but still has a slight bite. Test doneness by piercing the skin with a fork; it should go in easily but not be falling apart.
- Salt Your Squash: A little seasoning before roasting enhances the squash’s natural sweetness and prevents it from tasting bland, which is a common mistake.
- Drain Excess Grease from Sausage: Italian sausage can release a lot of fat. Draining this off before adding the other ingredients prevents your casserole from becoming greasy and heavy.
- Don’t Skimp on Sautéing Veggies: Cooking the bell peppers and onions until they are tender and slightly caramelized brings out their natural sweetness and deepens the overall flavor of the casserole.
- Adjust Spiciness to Your Liking: If you prefer a milder casserole, use mild Italian sausage and omit the red pepper flakes. For more heat, opt for hot Italian sausage and be generous with the flakes!
- Season as You Go: Taste the sauce before mixing with the squash and adjust salt, pepper, and herbs as needed. Layers of seasoning result in a more complex and flavorful dish.
- Broth for Moisture: Don’t skip the broth. It helps create a cohesive sauce that coats the squash strands beautifully and prevents the casserole from drying out during baking.
- Broiling the Top: For an extra golden-brown, bubbly cheese topping, you can switch your oven to broil for the last 1-2 minutes of baking. Watch it carefully to prevent burning!
- Ingredient Substitutions:
- Ground Meat: If Italian sausage isn’t available, ground pork or turkey seasoned with fennel, paprika, garlic powder, and oregano can work.
- Vegetables: Feel free to add mushrooms, zucchini, or spinach for extra nutrients and flavor. Sauté them with the bell peppers and onions.
- Cheese: A blend of provolone and mozzarella, or even smoked mozzarella, could add another dimension of flavor. Cottage cheese or ricotta can also be added to the squash mixture for a creamier texture.
Storing and Reheating Tips
This Sausage and Peppers Spaghetti Squash Casserole is fantastic for meal prep, and here’s how to keep it fresh and delicious:
- Refrigeration:
- Allow the casserole to cool completely to room temperature before storing.
- Transfer leftovers to an airtight container. It will stay fresh in the refrigerator for 3-4 days.
- Freezing:
- For longer storage, portion out cooled casserole into freezer-safe airtight containers or heavy-duty freezer bags.
- It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Reheating:
- Microwave: For individual portions, microwave on medium power for 2-3 minutes, stirring halfway, until heated through.
- Oven: For larger portions or if you prefer a crispier top, preheat your oven to 350°F (175°C). Place the casserole in an oven-safe dish, cover loosely with foil to prevent drying, and bake for 20-30 minutes, or until heated through. Remove foil for the last 5-10 minutes if you like a more browned cheese topping.
- Stovetop: You can also reheat individual portions in a skillet over medium-low heat, stirring occasionally, until warmed. This works best without cheese on top, or it will melt into the sauce.
Final Thoughts
This Sausage and Peppers Spaghetti Squash Casserole truly hits all the right notes for a comforting, yet health-conscious meal. It’s a testament to how simple, wholesome ingredients can come together to create something incredibly satisfying and bursting with flavor. Whether you’re adhering to a low-carb lifestyle or just looking for a delicious way to incorporate more vegetables into your diet, this casserole delivers on all fronts. From its vibrant colors to its savory aromas, culminating in that perfect cheesy, flavorful bite, it’s a dish that feels like a warm hug.
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Sausage and Peppers Spaghetti Squash Casserole FAQs
Q1: Can I make this casserole vegetarian?
A: Yes! You can easily make this vegetarian by substituting the Italian sausage with a plant-based Italian “sausage” alternative, or by using a combination of mushrooms and lentils seasoned with Italian herbs for a hearty, savory filling.
Q2: Is spaghetti squash truly low-carb?
A: Absolutely! Spaghetti squash is an excellent low-carb alternative to traditional pasta. One cup of cooked spaghetti squash contains about 7-10 grams of net carbs, significantly less than regular pasta, which can have over 30 grams per cup.
Q3: Can I prepare this casserole ahead of time?
A: Yes, you can assemble the entire casserole (up to the point of baking with the cheese on top) a day in advance. Cover it tightly and refrigerate. When ready to bake, add a few extra minutes to the baking time since it will be going into the oven cold.
Q4: How do I choose a good spaghetti squash?
A: Look for a squash that is firm, heavy for its size, and has a smooth, unblemished skin. A rich, uniform yellow color typically indicates ripeness. Avoid any squash with soft spots or mold.
Q5: What if I don’t have fresh bell peppers? Can I use frozen?
A: Yes, you can use frozen sliced bell peppers. There’s no need to thaw them beforehand; just add them directly to the skillet after cooking the sausage, and cook until tender. Be aware they might release a bit more water.
Q6: Can I use different types of cheese?
A: Absolutely! While mozzarella and Parmesan are classic, feel free to experiment. Provolone, Fontina, or a blend of Italian cheeses would also work well and add different flavor profiles.
Q7: How can I prevent the spaghetti squash from being watery?
A: To minimize wateriness, ensure you don’t overcook the squash during the initial roasting. If the squash seems particularly wet after scraping, you can gently blot it with a paper towel before adding it to the sauce. Also, letting the sauce simmer a bit before combining with the squash helps reduce overall moisture.