Description
This Sausage and Peppers Spaghetti Squash Casserole is a hearty, low-carb alternative to traditional pasta casseroles. Featuring Italian seasoned sausage, sautéed bell peppers and onions, tender spaghetti squash strands, and a rich tomato-based pasta sauce, all baked together with eggs and melted mozzarella cheese for a comforting, flavorful meal.
Ingredients
Vegetables and Base
- 1 medium spaghetti squash
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 medium onion, diced
Protein and Dairy
- 1 pound Italian seasoned ground sausage
- 3 eggs, whisked
- 2 cups mozzarella cheese
Other Ingredients
- 2 cups pasta sauce (canned or homemade)
- Fresh basil, to taste
- Salt, to taste
- Black pepper, to taste
- Non-stick cooking spray
Instructions
- Preheat Oven: Preheat your oven to 350 degrees Fahrenheit to prepare for baking the casserole later.
- Cook Spaghetti Squash: Cut the spaghetti squash in half and scoop out the seeds. Place each half face down in a microwave-safe bowl and add 2 inches of water. Microwave on high for 5 to 10 minutes until the squash softens. Let it cool before pulling the strands free with a fork. Use a cheesecloth or fine mesh strainer to squeeze out excess moisture from the squash strands.
- Cook Sausage: In a medium pan, cook the Italian seasoned ground sausage over medium heat until browned and no longer pink. Remove the sausage from the pan and set aside, leaving the drippings for cooking the vegetables.
- Sauté Peppers and Onion: Using the same pan, cook the diced red and green bell peppers along with the diced onion until they become soft and slightly translucent, about 5 minutes. Then, stir the cooked sausage back into the pan with the vegetables.
- Combine Ingredients: Spray a large 5-quart casserole dish with non-stick cooking spray. In the pan (or in a large mixing bowl if you prefer less mess), combine the drained spaghetti squash strands, sausage and pepper mixture, and pasta sauce. Pour in the whisked eggs and season with fresh basil, salt, and pepper. Mix thoroughly to combine all ingredients evenly.
- Top with Cheese: Pour the mixture into the prepared casserole dish and sprinkle the mozzarella cheese evenly across the top.
- Bake: Place the casserole dish in the preheated oven and bake for 45 minutes to 1 hour, until the top forms a slight golden crust and the casserole is hot and bubbly.
Notes
- Microwaving the spaghetti squash is a quick alternative to baking it in the oven, significantly reducing prep time.
- Be sure to squeeze out excess moisture from the cooked squash to prevent a watery casserole.
- Italian seasoned sausage adds robust flavor—if unavailable, season plain sausage with Italian herbs.
- Feel free to use homemade pasta sauce for a fresher taste.
- This casserole can be meal-prepped ahead of time and baked when ready to eat.
