Healthy Chicken Sausage and Spaghetti Squash
A simple and hearty dish combining tender spaghetti squash with juicy chicken sausage, this nutritious recipe is perfect for meal prep or a cozy weeknight dinner.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Baking
- Cuisine: Italian
- Diet: Dairy-Free (if cheese is omitted), Gluten-Free
Ingredients
- 1 medium spaghetti squash
- 1 pound chicken sausage (mild or spicy)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, diced
- 1 red bell pepper, diced
- 1 teaspoon dried Italian herbs (oregano, basil, thyme)
- Salt and pepper to taste
- Grated Parmesan cheese for serving (optional)
Instructions
- Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Brush the insides with olive oil, then season with salt and pepper. Place the halves cut-side down on a baking sheet and roast for 30-35 minutes, or until tender.
- Heat the olive oil in a large skillet over medium heat. Add the diced onion and bell pepper and sauté for about 5 minutes until softened. Stir in the minced garlic and cook for another minute.
- Remove the casing from the chicken sausage and crumble it into the skillet. Cook, stirring occasionally, until the sausage is browned and cooked through, about 8-10 minutes.
- Once the spaghetti squash is done roasting, carefully flip the halves over and use a fork to scrape the insides into strands. Add the spaghetti squash strands to the skillet with the sausage and vegetables.
- Stir everything together and add the dried herbs, salt, and pepper to taste. Serve warm and top with grated Parmesan cheese if desired.
Notes
For a heartier meal, serve it over brown rice or quinoa. Substitute chicken sausage for turkey or plant-based sausage for different flavor profiles.