Keto Cajun Sausage Spaghetti Squash – A Bold, Comforting Low-Carb Dinner

This dish brings bold Cajun flavor to a weeknight-friendly, low-carb favorite. Juicy sausage, colorful peppers, and tender strands of spaghetti squash come together in a creamy, spicy sauce that feels indulgent without the heavy carbs. It’s hearty, satisfying, and surprisingly simple to pull off.

If you love cozy comfort food with a kick, this one hits the spot. Bonus: it reheats well for lunches and meal prep.

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Keto Cajun Sausage Spaghetti Squash - A Bold, Comforting Low-Carb Dinner

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Prep Time 15 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 large spaghetti squash (about 3–4 pounds)
• 2 tablespoons olive oil, divided
• 12 ounces andouille or smoked sausage, sliced into coins (choose a low-carb brand)
• 1 small yellow onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 3 cloves garlic, minced
• 1–1½ tablespoons Cajun seasoning (look for a low-sodium blend)
• 1 teaspoon smoked paprika (optional for extra smokiness)
• 1/4 teaspoon cayenne pepper (optional for more heat)
• 1/2 cup heavy cream (or coconut cream for dairy-free)
• 2 ounces cream cheese, softened (optional for extra creaminess)
• 1/3 cup chicken broth (low sodium)
• 2 tablespoons chopped fresh parsley or green onions, for garnish
• Salt and black pepper, to taste
• Hot sauce, to taste (optional)

Method

 

1. Roast the spaghetti squash: Preheat the oven to 400°F (200°C). Slice the squash in half lengthwise and scoop out the seeds. Rub the cut sides with 1 tablespoon olive oil and a pinch of salt and pepper. Place cut side down on a baking sheet and roast 35–45 minutes, until the strands pull away easily with a fork but still have a slight bite.
2. Shred the squash: Let the squash cool slightly, then use a fork to pull the strands into “spaghetti.” Pat dry with paper towels if the strands seem watery. Set aside.
3. Brown the sausage: While the squash roasts, heat a large skillet over medium-high heat. Add the remaining tablespoon of olive oil, then the sliced sausage. Cook 4–6 minutes, stirring occasionally, until browned and crisp at the edges. Transfer sausage to a plate, leaving drippings in the pan.
4. Sauté veggies: Add onion and bell peppers to the skillet. Cook 5–7 minutes, stirring, until softened and lightly caramelized. Add garlic and cook 30 seconds until fragrant.
5. Season: Sprinkle in Cajun seasoning, smoked paprika, and cayenne (if using). Stir to coat the veggies and bloom the spices for about 30 seconds.
6. Make the sauce: Reduce heat to medium. Add chicken broth and scrape up any browned bits. Stir in heavy cream and cream cheese (if using). Simmer 2–3 minutes, stirring, until the sauce is smooth and slightly thickened. Taste and season with salt and pepper.
7. Combine: Return sausage to the skillet. Add the spaghetti squash strands and toss gently until everything is coated and heated through, 2–3 minutes. If you like it saucier, splash in a bit more broth or cream. Add hot sauce to taste.
8. Finish and serve: Remove from heat and sprinkle with fresh parsley or green onions. Serve hot.

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What Makes This Recipe So Good

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• Big flavor, small effort: Cajun seasoning and smoked sausage instantly add depth, while a quick skillet sauce ties everything together.
• Low-carb comfort: Spaghetti squash delivers that pasta-like texture without the carbs, keeping this meal squarely in keto territory.
• One-pan feel: Aside from roasting the squash, most of the action happens in a single skillet, which means easy cleanup.
• Customizable heat: Go mild or fiery by adjusting the Cajun spice and optional hot sauce.
• Great for meal prep: The flavors develop over time, and leftovers reheat beautifully.

What You’ll Need

• 1 large spaghetti squash (about 3–4 pounds)
• 2 tablespoons olive oil, divided
• 12 ounces andouille or smoked sausage, sliced into coins (choose a low-carb brand)
• 1 small yellow onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 3 cloves garlic, minced
• 1–1½ tablespoons Cajun seasoning (look for a low-sodium blend)
• 1 teaspoon smoked paprika (optional for extra smokiness)
• 1/4 teaspoon cayenne pepper (optional for more heat)
• 1/2 cup heavy cream (or coconut cream for dairy-free)
• 2 ounces cream cheese, softened (optional for extra creaminess)
• 1/3 cup chicken broth (low sodium)
• 2 tablespoons chopped fresh parsley or green onions, for garnish
• Salt and black pepper, to taste
• Hot sauce, to taste (optional)

Instructions

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1. Roast the spaghetti squash: Preheat the oven to 400°F (200°C). Slice the squash in half lengthwise and scoop out the seeds.

   Rub the cut sides with 1 tablespoon olive oil and a pinch of salt and pepper. Place cut side down on a baking sheet and roast 35–45 minutes, until the strands pull away easily with a fork but still have a slight bite.

2. Shred the squash: Let the squash cool slightly, then use a fork to pull the strands into “spaghetti.” Pat dry with paper towels if the strands seem watery. Set aside.
3. Brown the sausage: While the squash roasts, heat a large skillet over medium-high heat.

   Add the remaining tablespoon of olive oil, then the sliced sausage. Cook 4–6 minutes, stirring occasionally, until browned and crisp at the edges. Transfer sausage to a plate, leaving drippings in the pan.

4. Sauté veggies: Add onion and bell peppers to the skillet.

   Cook 5–7 minutes, stirring, until softened and lightly caramelized. Add garlic and cook 30 seconds until fragrant.

5. Season: Sprinkle in Cajun seasoning, smoked paprika, and cayenne (if using). Stir to coat the veggies and bloom the spices for about 30 seconds.
6. Make the sauce: Reduce heat to medium.

   Add chicken broth and scrape up any browned bits. Stir in heavy cream and cream cheese (if using). Simmer 2–3 minutes, stirring, until the sauce is smooth and slightly thickened.

   Taste and season with salt and pepper.

7. Combine: Return sausage to the skillet. Add the spaghetti squash strands and toss gently until everything is coated and heated through, 2–3 minutes. If you like it saucier, splash in a bit more broth or cream.

   Add hot sauce to taste.

8. Finish and serve: Remove from heat and sprinkle with fresh parsley or green onions. Serve hot.

Keeping It Fresh

• Storage: Cool completely, then refrigerate in an airtight container for up to 4 days. The flavors meld nicely by day two.
• Reheating: Warm gently in a skillet over medium-low heat with a splash of broth or cream to loosen.

  The microwave works too—reheat in short bursts and stir.

• Freezing: You can freeze it for up to 2 months, though the squash may release a bit of water when thawed. Reheat in a skillet to evaporate excess moisture.
• Meal prep tip: Roast and shred the squash ahead of time and store it separately. Cook the skillet portion fresh for the best texture.

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Health Benefits

• Lower carb load: Spaghetti squash offers a pasta-like experience with far fewer carbs, making it ideal for keto and low-carb lifestyles.
• Protein and satiety: Smoked sausage provides protein and fat, which help keep you full and satisfied.
• Micronutrients: Bell peppers bring vitamin C, antioxidants, and color.

  Spaghetti squash adds fiber, vitamin B6, and potassium.

• Customizable fats: Using heavy cream and olive oil gives you control over the fat profile, helping you hit keto macro targets without unnecessary additives.

Pitfalls to Watch Out For

• Watery squash: Over-roasting or not draining can make the dish watery. Aim for al dente strands and pat them dry if needed.
• Hidden carbs in sausage: Some brands add sugar or fillers. Read labels and choose a low-carb smoked or andouille sausage.
• Over-salting: Cajun seasoning blends vary in saltiness.

  Taste before adding extra salt, and consider low-sodium broth.

• Too spicy, too fast: Add cayenne and hot sauce gradually. It’s easier to build heat than to fix it.
• Broken sauce: If the cream gets too hot, it can separate. Keep the heat moderate and stir in cream cheese slowly to stabilize.

Recipe Variations

• Dairy-free: Swap heavy cream for full-fat coconut cream and skip the cream cheese.

  Add an extra tablespoon of olive oil for richness.

• Extra veggies: Fold in spinach at the end or add sliced mushrooms with the peppers for more volume and nutrients.
• Cheesy bake: Transfer to a baking dish, top with shredded mozzarella or provolone, and broil until bubbly and browned.
• Chicken sausage twist: Use spicy chicken sausage to lighten things up while keeping the Cajun flavor.
• Lemon-kissed: Add a light squeeze of lemon at the end for brightness. It balances the richness and heat.
• Herb swap: Finish with chopped cilantro instead of parsley for a fresh, slightly citrusy note.