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Keto Sausage and Peppers Spaghetti Squash - A Flavorful Low-Carb Comfort Dinner

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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 medium spaghetti squash (about 2.5–3 pounds)
  • 2 tablespoons olive oil, divided
  • 1 pound Italian sausage (mild, sweet, or hot; casings removed if using links)
  • 1 large yellow onion, thinly sliced
  • 2 bell peppers, thinly sliced (any color; a mix looks great)
  • 3–4 cloves garlic, minced
  • 1 teaspoon dried Italian seasoning (or a mix of oregano and basil)
  • 1/2 teaspoon crushed red pepper flakes (optional, for heat)
  • 1/3 cup low-sugar marinara or crushed tomatoes (optional, for a saucier finish)
  • 2 tablespoons butter or ghee (optional, for richness)
  • Salt and black pepper, to taste
  • Fresh parsley or basil, chopped, for garnish
  • Freshly grated Parmesan or Pecorino Romano, for serving (optional but recommended)

Method
 

  1. Heat the oven: Set your oven to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
  2. Prep the squash: Carefully slice the spaghetti squash in half lengthwise. Scoop out the seeds. Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper.
  3. Roast until tender: Place squash halves cut side down on the sheet. Roast 35–45 minutes, until the flesh strands easily with a fork and the edges are slightly caramelized.
  4. Cook the sausage: While the squash roasts, heat a large skillet over medium heat. Add the sausage and break it up with a spatula. Cook until browned and cooked through, 6–8 minutes. Transfer to a plate, leaving some fat in the pan.
  5. Sauté the veg: Add the remaining 1 tablespoon olive oil if needed. Add onion and bell peppers with a pinch of salt. Cook, stirring often, until softened and lightly browned, 8–10 minutes.
  6. Add aromatics: Stir in garlic, Italian seasoning, and red pepper flakes. Cook 30–60 seconds, until fragrant.
  7. Make it saucy (optional): Stir in the marinara or crushed tomatoes and the butter or ghee. Return sausage to the pan. Simmer 2–3 minutes. Taste and season with salt and pepper.
  8. Shred the squash: When the squash is cool enough to handle, use a fork to scrape out long strands into a large bowl. Season lightly with salt and pepper.
  9. Combine: Add the sausage-and-peppers mixture to the squash and toss gently to coat the strands without mashing them.
  10. Finish and serve: Top with chopped parsley or basil and a shower of grated Parmesan. Serve warm.