This low-carb dinner has gotta happen in your kitchens my fine folks! It’s Spaghetti Squash with Turkey Sausage Ragu made with tons of veggies! It will totally satisfy when you are craving Italian, but want to keep the meal healthy and veggie-forward.

Overhead image of Turkey Sausage Spaghetti Squash on serving plates

I originally shared this recipe on October 24, 2011. I have updated the images and some of the text today.

Why We Love This Recipe For Spaghetti Squash with Turkey Sausage Ragu

Spaghetti Squash is one of those vegetables that seems a little daunting to the uninitiated. From the outside, one would be hard pressed to guess how this sunny-yellow winter squash is transformed into tender spaghetti-like stands.

The truth is, though, it requires very little effort. Just halve the squash, scoop out the seeds and the oven does the rest. You can even microwave it! When it is done, the golden flesh will come apart into the “noodles” responsible for giving the squash its name.

Tossed with extra-virgin olive oil, a little asiago cheese and chopped fresh herbs, spaghetti squash makes a yummy and simple cold-weather side dish.

Or it can be used as a stand-in for semolina pasta for a low-carb and gluten-free entrée. Here I’ve paired it with Turkey Sausage Ragu. It is inspired by this tried and true Healthy American Chop Suey sauce but I’ve used lean turkey sausage and adjusted the seasoning a bit.

This turkey sausage spaghetti squash is easy enough to make on a busy weeknight, and fancy enough to serve up on a Friday night.

Turkey Sausage Spaghetti Squash on a plate

Key Ingredients For This Recipe

Spaghetti squash

A good spaghetti squash should be round, bright yellow and firm to the touch. You can technically buy frozen spaghetti squash, but I recommend only using fresh whole spaghetti squash for this recipe.

Turkey sausage

Turkey sausage (compared to other sausages) are much lower in calories and saturated fat, but still high in protein. Look for turkey sausage without any antibiotics and additives. You can always use chicken sausage instead (or even ground turkey).

For this recipe, I used uncooked sausage and brown it in the skillet. If you can only find pre-cooked sausage, chop it and add it to the sauteed veggies with the canned tomatoes.

Additional Ingredients

  • 2 cups boiling hot water
  • 6 cloves garlic, crushed and peeled
  • 2 carrots, peeled and cut into 1 ½-inch chunks
  • 2 stalks celery, cut into 1 ½-inch chunks
  • 2 medium onions, peeled, cored and cut into eighths
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons Italian seasoning
  • ½ teaspoon salt
  • Generous pinch of crushed red pepper, or to taste
  • ½ cup dry red wine
  • 1 28-ounce can crushed tomatoes, preferably fire-roasted, such as Muir Glen
  • Chopped fresh basil for garnish

Step-By-Step Instructions to Make This Turkey Sausage Spaghetti Squash

Step 1: Preheat oven

Preheat the oven to 400 degrees.

Step 2: Bake spaghetti squash

Cut the spaghetti squash in half lengthwise. Scoop the seeds out with a spoon. Lay squash, cut side-down in a 9 by 11-inch baking dish. Pour boiling water in the dish and cover tightly with foil. Carefully transfer to the oven.

Bake 40 to 45 minutes until the squash is tender. To check if it is done, remove foil, carefully flip the squash over, and drag a fork over the flesh. If it is ready, the squash will pull away from the skin in tender strips. Scoop out into a bowl and gently “shred” apart with a fork if necessary.

Step 3: Chop carrots, onions & celery

Meanwhile, fit a food processor with the steel blade attachment, then close the lid and turn motor on. Drop the garlic through feed spout and continue processing until the garlic is minced. Open lid and add carrot and celery. Process until the carrot and celery are finely chopped. Open the lid and add onions. Pulse until the onions are roughly chopped. Alternatively, use a knife to mince the garlic, finely chop carrot/celery and dice onions.

Step 4: Cook turkey sausage

Remove the casings from turkey sausage (if necessary) by slicing along the length of each sausage and slipping the casing off. Heat oil in a large skillet over high heat. Crumble in sausage and cook, stirring and breaking up chunks of meat until browned, 4 to 5 minutes. Stir in the vegetable mixture, Italian seasoning, salt and pepper.

Cook, stirring occasionally until the vegetables are cooked down and browned slightly, 8 to 12 minutes. Pour in the wine and cook until mostly evaporated, 2 to 3 minutes. Stir in tomato and bring to a simmer. Reduce heat to maintain a simmer and cook, stirring occasionally until the vegetables are tender, about 5 minutes.

Step 5: Garnish & serve

Serve the ragu ladled over the squash. Sprinkle with basil and serve.

Sausage and Spaghetti Squash on a plate

FAQs and Expert Tips

Why I used spaghetti squash instead of pasta for this turkey sausage spaghetti squash:

Using spaghetti squash in place of pasta will count toward your daily vegetable servings. That’s enough reason to love it, considering we should be striving for nine servings of fruits and vegetables a day. It is also much lower in calories and carbohydrates. It is also gluten-free and low glycemic.

Is spaghetti squash low in calories?

Yes. Spaghetti squash has about one quarter of the calories of wheat spaghetti.

Is spaghetti squash healthy?

Yes. It has and only 7 grams of carbohydrates and 1.5 grams of fiber which means it has 5.5 net carbs per cup! It also has a very low glycemic load, which may help keep your blood sugar in check. Read more here about this amazing veggie!

How to store this dish:

Store the spaghetti squash and ragu in airtight containers in the fridge, separately. Make sure the squash and ragu are completely cool before sealing.

Additional Spaghetti Squash Recipes to Try

Thanks so much for reading. If you are new here, you may want to sign up for my free weekly email newsletter where I share weeknight meal plans delivered right to your inbox. Or follow me on Instagram. If you make this recipe, please come back and leave a star rating and review! It is very appreciated. Happy Cooking! ~Katie

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Check out this awesome Spaghetti Squash with Turkey Sausage Ragu. It is ready in just 50 minutes and is gluten free, wheat free and dairy free. | Healthy Seasonal Recipes | Katie Webster

Spaghetti Squash with Turkey Sausage Ragu


  • Author: Katie Webster
  • Total Time: 50 minutes
  • Yield: 6 servings 1x

Description

This lower-carb dinner is loaded with veggies! Pile this Turkey Sausage Ragu over the cooked spaghetti squash for a lower-carb comfort food meal.


Ingredients

Scale
  • 1 2 ½ to 3-pound spaghetti squash
  • 2 cups boiling hot water
  • 6 cloves garlic, crushed and peeled
  • 2 carrots, peeled and cut into 1 ½-inch chunks
  • 2 stalks celery, cut into 1 ½-inch chunks
  • 2 medium onions, peeled, cored and cut into eighths
  • 1 pound turkey sausage (see *ingredient note)
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons Italian seasoning
  • ½ teaspoon salt
  • Generous pinch of crushed red pepper, or to taste
  • ½ cup dry red wine
  • 1 28-ounce can crushed tomatoes, preferably fire-roasted, such as Muir Glen
  • Chopped fresh basil for garnish

Instructions

  1. Preheat oven to 400 degrees.
  2. Cut spaghetti squash in half lengthwise. Scoop the seeds out with a spoon. Lay squash, cut-side-down in a 9 by 11-inch baking dish. Pour the boiling water in the dish and cover tightly with foil. Carefully transfer to the oven. Bake 40 to 45 minutes until the squash is tender. To check if it is done, remove foil, carefully flip the squash over, and drag a fork over the flesh. If it is ready, the squash will pull away from the skin in tender strips. Scoop out into a bowl and gently “shred” apart with a fork if necessary. Alternatively, cook the squash in the microwave.
  3. Meanwhile, fit food processor with steel blade attachment, close lid and turn motor on. Drop garlic through feed spout and continue processing until the garlic is minced. Open lid and add carrot and celery. Process until the carrot and celery are finely chopped. Open lid, add onions and pulse until the onions are roughly chopped. Alternatively, use a knife to mince garlic, finely chop carrot and celery and dice onions.
  4. If turkey sausage is in links remove the casings by slicing along the length of each sausage and slipping the casing off. Heat oil in a large skillet over high heat. Crumble in sausage, and cook, stirring and breaking up chunks of meat until browned, 4 to 5 minutes. Stir in the vegetable mixture, Italian seasoning, salt and pepper and cook, stirring occasionally until the vegetables are cooked down and browned slightly, 8 to 12 minutes. Pour in wine and cook until mostly evaporated, 2 to 3 minutes. Stir in tomato and bring to a simmer. Reduce heat to maintain simmer and cook, stirring occasionally until the vegetables are tender, about 5 minutes.
  5. Serve the ragu ladled over the squash, sprinkled with basil.

Notes

Storing Tip:

Store the spaghetti squash and ragu in airtight containers in the fridge, separately. Make sure the squash and ragu are completely cool before sealing.

40 mg Cholesterol, 819 mg Potassium, 0 g Added Sugar

*ingredient note: Turkey sausage can be surprisingly high in fat and a total sodium bomb, so check the label before buying. Check out Jennie O’s stats for their “lean” Italian Links: each serving has 10 grams of fat and 670mg of sodium. The one I like is made by Stonewood Farm from Orwell Vermont. It only has 2 grams of fat per serving, and 470 mg of sodium. If you can’t find a lower sodium option, just adjust down the added salt in the ragu.

  • Prep Time: 50 minutes
  • Cook Time: 45 minutes
  • Category: Main Course
  • Method: Oven, Stove-top
  • Cuisine: American

Nutrition

  • Serving Size: 2/3 cup squash 1 cup ragout
  • Calories: 213
  • Sugar: 11 g
  • Sodium: 714 mg
  • Fat: 6.8 g
  • Saturated Fat: 1.4 g
  • Carbohydrates: 23 g
  • Fiber: 6.6 g
  • Protein: 14 g

Keywords: spaghetti Squash with turkey,turkey sausage sauce,spaghetti squash with meat sauce

Here are the original images associated with this blog post.

meat sauce on Spaghetti Squash
spaghetti squash with seeds
spaghetti squash with meat sauce and basil in a bowl