Sausage & Tomato Spaghetti Squash

October 16, 2015


This week I had my first away interview for residency. All of them go pretty similarly. You are set up in a cushy hotel, a couple residents take you out for dinner at an upscale restaurant, and the next day you endure a series of interviews with various people affiliated with the program. I have only done two interviews and I am already exhausted…and I have 10 more to look forward to. Whenever I start getting overwhelmed, I revert to existing on air-popped popcorn and apples and peanut butter. Nothing hot, nothing made with love….basically my college diet.

This year I am determined to stay healthy amidst this chaos that makes me want to crawl under my covers with a flashlight and hide from my new adult-life monsters – a.k.a. every day problems. Enter the spaghetti squash as the newest substitute for pasta.




I am well aware that I am a little late jumping on this train. The spaghetti squash has been all the rage in the health foods community for about 2 years, at least. I have always been nervous about trying it…I can’t really tell you why and now I have every regret in the world that I didn’t take the dive sooner. Silly girl. This recipe is seriously the easiest. And if I could make it…anyone can, especially you! Thick tomato sauce, chicken sausage, feta cheese…basically all of the good things in life.




Now, if you are looking for the texture of pasta, you won’t really get that with the spaghetti squash. However, you certainly do get the health benefits of eating a huge dose of veggies, and you will get away with eating portion sizes of a soon to be hibernating grizzly bear. Trust me, you will want to!

XOXO – Emmy Lou Lou

Sausage & Tomato Spaghetti Squash

  • Servings: 4
  • Time: 1 Hour
  • Difficulty: Easy
  • Print

• 1 spaghetti squash
• Olive oil
• Salt and pepper – optional
• 1 jar spaghetti sauce
• 1 link sausage – I use the Johnsonville Chicken Sausage
• 1 can no-salt-added mushrooms
• 1 handful olives
• Reduced fat feta cheese – optional

• Preheat oven to 400F. Wash the outside of the squash and slice it in half.
• Remove the seeds from the middles of the halves. Rub flesh with a little olive oil.
• Season with salt and pepper if desired.
• Place each half flesh-side down into a baking dish, and bake for 45-55 minutes.
• When the squash is done, it will be easy to pull apart with a fork into strands. Let cool 5 minutes.
• While squash cooks, cut sausage into small pieces. Place on a skillet over medium heat. Cook for a 2 minutes on each side.
• Add spaghetti sauce to sausage, cook until desired warmth.
• Remove flesh from squash with a fork.
• Serve sauce over squash and add feta cheese if desired.

You Might Also Like

No Comments

Leave a Reply