This baked spaghetti squash is roasted until the strands pull apart like pasta, then stuffed back into the shell with lean turkey sausage, marinara, and a blanket of melted mozzarella and Parmesan.
It’s a low-carb dinner that eats like a pasta night, and it comes together in about an hour with 15 minutes of hands-on work.
It’s also built to solve the two problems that trip up most stuffed spaghetti squash recipes. The protein sits at 38g per serving, far more than many versions deliver, thanks to lean turkey sausage and a half cup of blended cottage cheese stirred into the filling.
And the sauce stays thick instead of pooling at the bottom of the boat, because the squash is salted and rested before roasting and the marinara is reduced before the strands go in.
It’s a great answer to the question, “What should I make with spaghetti squash on a weeknight?” It works for dinner, lunch, or meal prep, and it’s high protein, low carb, and naturally gluten-free. Serve it with a simple green salad and a glass of red wine for a full Italian-inspired plate.
Why This Recipe Works
A few small decisions make this baked spaghetti squash work:
Salt and Rest the Squash Before Roasting. Spaghetti squash holds a lot of water. Sprinkle the cut flesh with kosher salt and let it sit cut-side down on paper towels for 10 minutes to draw out surface moisture before it hits the oven. This is the first defense against a watery filling.
Roast Cut Side Down First, Then Flip. Roasting cut side down traps steam inside the shell, which helps the strands pull apart easily. Flipping cut side up for the last 5 minutes dries the surface so the filling doesn’t make it soggy.
Reduce the Marinara Before Adding the Squash. Simmering the sauce for 5 minutes before the squash strands go in cooks off excess liquid so the filling stays thick. If the squash goes into a thin sauce, the boat fills with liquid in the second bake.
Add Blended Cottage Cheese to the Filling. Stir in a half cup of blended cottage cheese to the meat sauce like ricotta; it adds creaminess and bumps the protein from 28g to 38g per serving without adding much fat.
Use Lean Turkey or Chicken Sausage. Pork Italian sausage is delicious but heavy. Lean turkey or chicken sausage delivers the same Italian flavor with about half the fat, keeping the macros in line with the rest of the recipe collection.
Combine the Filling in a Bowl Before Stuffing. Toss the squash strands, meat sauce, and cheese in a bowl before stuffing to distribute the filling evenly and help the cheese absorb any last bit of moisture.
Broil the Top. Broil for 2 to 3 minutes, until the cheese is golden and bubbling. Watch it closely so it doesn’t burn.
Baked Spaghetti Squash Recipe
A roasted spaghetti squash half stuffed with lean turkey sausage, marinara, blended cottage cheese, and melted mozzarella and Parmesan.
Ingredients
For the Spaghetti Squash
- 2 medium spaghetti squash (about 3 lbs each), halved lengthwise and seeded
- 1 tbsp olive oil
- 1 tsp kosher salt
- ½ tsp freshly ground black pepper
For the High-Protein Meat and Marinara Filling
- 1¼ lbs lean Italian turkey or chicken sausage, casings removed (or 93/7 ground turkey seasoned with 1 tsp fennel, 1 tsp Italian seasoning, and 1 tsp garlic powder)
- ½ cup 2% cottage cheese, blended until smooth
- 4 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp red pepper flakes (optional)
- 1 jar (24 oz) low-sugar marinara sauce
- ½ cup freshly grated Parmesan cheese, divided
- 1 cup (4 oz) part-skim shredded mozzarella cheese
- ¼ cup fresh basil, chopped
Instructions
- Draw out the squash moisture. Preheat the oven to 400°F. Line a rimmed sheet pan with parchment paper. Sprinkle kosher salt over the cut flesh of the halved spaghetti squash. Place them cut side down on paper towels for 10 minutes to pull out surface moisture, then wipe dry.
- Roast the squash. Brush the cut sides with olive oil and season with black pepper. Place cut side down on the parchment-lined pan. Roast for 30 to 35 minutes, until a knife easily pierces the skin. Flip cut side up for the final 5 minutes to let surface steam evaporate.
- Brown the sausage and aromatics. While the squash roasts, heat a large skillet over medium-high heat. Add the turkey Italian sausage and cook for 6 to 8 minutes, breaking it up with a spoon, until browned. Add the minced garlic, oregano, and red pepper flakes and cook for 1 minute, until fragrant.
- Build the thickened meat sauce. Pour the marinara sauce into the skillet with the cooked sausage. Bring to a simmer over medium heat and cook for 5 minutes to reduce excess liquid. Remove from the heat and stir in the blended cottage cheese and ¼ cup of grated Parmesan until smooth and rich.
- Shred and combine. Scrape the roasted spaghetti squash flesh with a fork to release the strands, leaving a ½-inch border around the shell edges for structure. Transfer the squash strands into the skillet with the meat sauce and toss to combine.
- Stuff and bake. Divide the squash and sausage mixture evenly among the 4 squash shells, mounding gently. Top each boat with shredded mozzarella and the remaining ¼ cup of Parmesan.
- Bake, broil, and serve. Bake at 400°F for 10 minutes, until the cheese melts. Switch to high broil for 2 to 3 minutes, until the top is bubbly and golden brown. Garnish with fresh chopped basil and extra Parmesan before serving.
Notes
Each serving has about 390 calories and 38g of protein, with roughly 18g of carbs, 16g of fat, 4g of fiber, and 820mg of sodium. The protein comes from the turkey sausage, cottage cheese, and Parmesan, and the fat stays low because lean sausage and part-skim mozzarella replace their full-fat counterparts.
Tips for the Best Baked Spaghetti Squash
- Salt and rest the squash first. Ten minutes on paper towels draws out surface moisture before roasting.
- Roast cut side down, then flip. The steam trap makes the strands easy to shred, and the final flip dries the surface.
- Reduce the marinara before adding the squash. Five minutes of simmering keeps the filling thick.
- Add blended cottage cheese. It stirs in like ricotta and pushes the protein to 38g per serving.
- Use lean turkey or chicken sausage. Same Italian flavor, about half the fat of pork sausage.
- Toss everything in a bowl before stuffing. It distributes the filling evenly and helps the cheese absorb moisture.
- Don’t skip the Parmesan. Mozzarella melts, Parmesan seasons.
- Broil the top. Two to three minutes turns the cheese golden and bubbling.
- Watch the broiler closely. It goes from golden to burnt fast.
- Make it ahead. Assemble the boats, cover, and refrigerate up to 24 hours. Add 10 minutes to the bake time.
What to Serve With Baked Spaghetti Squash
These boats are a full meal on their own, but if you want to round them out:
- Simple green salad with lemon vinaigrette
- Crusty bread or garlic bread
- Steamed broccoli or roasted green beans
- Sautéed spinach with garlic
- A glass of red wine
- Extra Parmesan on the side
Make-Ahead, Storage, and Reheating
Make Ahead: Assemble the stuffed boats up to 24 hours in advance, cover, and refrigerate. Add 10 minutes to the bake time and cover with foil for the first 10 minutes so the cheese doesn’t burn.
Refrigerator: Store leftovers in a sealed container for up to 4 days. The squash will release some liquid as it sits, so drain any excess before reheating.
Freezer: Freeze the filling and shells separately for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheating: Reheat in the oven at 375°F for 15-20 minutes, or in the microwave in 60-second bursts. The oven gives the best texture and re-crisps the cheese.
Meal Prep: Divide the filling and shells into individual containers and refrigerate for up to 4 days. Reheat in the microwave for a quick lunch.
Food Safety: Cook turkey sausage to an internal temperature of 165°F. Keep leftovers refrigerated within 2 hours of cooking. Reheat to 165°F before serving.
Easy Variations
Baked Spaghetti Squash With Meat Sauce. Swap the turkey sausage for 1¼ lbs of 93/7 ground beef, and use jarred or homemade meat sauce. The protein stays around 38g per serving, and the flavor is deeper and beefier. This is the version to make if you’re pinning to a ground beef board.
Baked Spaghetti Squash With Chicken. Replace the sausage with 2 cups shredded cooked chicken breast, and add 1 teaspoon Italian seasoning to the sauce. The protein stays at about 38g per serving, and the fat drops even lower.
Baked Spaghetti Squash With Feta. Skip the mozzarella and use 1½ cups of crumbled feta instead. The result is tangier and more Mediterranean, and it pairs beautifully with a Greek salad and this Greek salad dressing.
Baked Spaghetti Squash Casserole. Instead of stuffing the shells, spread the squash strands and sausage mixture into a 9×13 baking dish, top with cheese, and bake for 20 minutes. It’s faster and easier to serve for a crowd.
Frequently Asked Questions
How long do you bake spaghetti squash?
Bake for about 30 to 35 minutes at 400°F, cut side down, then flip and bake for 5 minutes, cut side up, to dry the surface. The exact time depends on the squash size.
How do you cut spaghetti squash safely?
Use a sharp chef’s knife and cut off both ends first so the squash sits flat. Then cut lengthwise through the middle. If the squash is very hard, microwave it for 3 to 4 minutes first to soften it slightly.
Why is my spaghetti squash watery?
Spaghetti squash releases a lot of water when you roast it and again when you bake it in the sauce. The fix is in the recipe: salt and rest the squash before roasting, roast it cut side up for the last 5 minutes, and reduce the marinara before the strands go in.
What do you serve with spaghetti squash?
Marinara, meat sauce, pesto, Alfredo, sausage, ground beef, chicken, ricotta, feta, mozzarella, Parmesan, and fresh herbs. It works with almost any pasta sauce you’d use on regular noodles.
Is spaghetti squash low carb?
Yes. One cup of cooked spaghetti squash has about 7g of net carbs, compared to roughly 40g for a cup of cooked pasta. It’s a popular swap in low-carb and keto recipes.
Can I make this ahead of time?
Yes. Assemble the stuffed boats up to 24 hours in advance, cover, and refrigerate. Add 10 minutes to the bake time.
Can I freeze baked spaghetti squash?
Yes. Freeze the filling and shells separately for up to 3 months. Thaw overnight in the refrigerator before reheating.
Can I use ground turkey or ground chicken instead of sausage?
Yes. Use 1¼ lbs of 93/7 ground turkey or ground chicken, seasoned with 1 teaspoon each of fennel, Italian seasoning, and garlic powder to mimic Italian sausage flavor.
Can I make this dairy-free?
Yes. Skip the Parmesan and cottage cheese and use a dairy-free mozzarella alternative. The filling still works without the cheese, though the texture will be different and the protein will drop to about 26g per serving.
Can I make this in an Instant Pot?
Yes. Cook the halved squash in the Instant Pot with 1 cup of water for 7 minutes on high pressure, then quick release. Shred the strands and proceed with the recipe, baking the stuffed boats in the oven at 400°F for 10 to 12 minutes.
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Conclusion
This baked spaghetti squash is the low-carb dinner that earns a permanent spot in the rotation. It’s roasted, stuffed, and baked until the cheese is golden and bubbling, and it comes together in about an hour with 15 minutes of hands-on work.
The three things that make it work are these. Salt and rest the squash before roasting so it doesn’t water down the filling.
Reduce the marinara before adding the strands so the sauce stays thick. And use lean turkey sausage plus blended cottage cheese so the protein hits 38g per serving without adding fat.
About 390 calories per serving. 38g of protein. Four servings. Ready in about an hour, meal prep friendly, and endlessly adaptable with ground beef, chicken, feta, or a full casserole format.
Pin it to your easy healthy dinner recipes board and make it your new go-to low-carb spaghetti squash dinner.
