Makes 6 servings


  • 3 small spaghetti squash (~3 lbs. cooked)
  • 1 tsp. olive oil*
  • 24 oz. extra lean chicken sausage*
  • 1/2 cup onion, chopped*
  • 3 garlic cloves, minced*
  • 1-28 oz. can crushed tomatoes*
  • 2 tbsp. fresh basil, finely chopped*
  • 1 tbsp. fresh parsley, finely chopped*
  • 1 bay leaf (optional)*
  • 1 tsp. dried oregano*
  • 1 cup part skim ricotta cheese*
  • 3 tbsp. parmesan cheese, shredded*
  • 1 large egg white*
  • Dash nutmeg (optional)
  • 3 oz. part skim mozzarella*


  1. Preheat oven to 400 degrees F.
  2. Cut each squash in half lengthwise, scoop out the seeds, and place cut side down on a baking sheet lined with parchment paper. Bake squash halves for 35-45 minutes.
  3. Meanwhile, pan-fry Italian sausage, onion, and garlic in a nonstick skillet with olive oil cooking spray.
  4. Once cooked through, add crushed tomatoes and spices, simmering until spaghetti squash is done (about 15-25 minutes).
  5. Once squash has cooled enough to handle, scoop out “spaghetti” strands into a large bowl using a fork. Be careful not to poke through or crack the outer shells (these will be your “bowls”).
  6. Add marinara sauce to bowl with “spaghetti” strands and toss until thoroughly combined (discard bay leaf).
  7. In a smaller mixing bowl, combine ricotta, parmesan, egg white, and nutmeg.
  8. Fill each squash “bowl” halfway with “spaghetti” marinara mixture, then spread three tablespoons of ricotta mixture over top. Use more cheese if desired.
  9. Load each squash with remaining marinara mixture until heaping full.
  10. Sprinkle each half with 2 tbsp. of shredded mozzarella. Feel free to add more cheese if desired.
  11. Return loaded squash halves to the oven, and bake for 20 minutes until cheese has melted.
  12. Top with fresh parsley (optional) and enjoy! Stuffed squash can be wrapped in cling wrap and kept in the fridge up to one week.

Calories (per serving): 351kcal, Fat: 11.7g, Sat fat: 4.9g, Carbs: 29g, Fiber: 8g, Sugar: 11g, Protein: 35g, Sodium: 1,100mg (for lower sodium use ground turkey)


Recipe by Sarah Wilkins