Cheesy, aromatic, with a unique and creamy tang, this keto spaghetti squash recipe will take you to new heights!
Looking for more keto dinner options? Try this keto pasta, this zucchini lasagna, cauliflower mac and cheese, and this eggplant lasagna!
Spaghetti Squash is the New First Class
Seriously, I mean it. I can almost guarantee that you’ve never tasted a low carb recipe this indulgent. I’m not sure exactly why this combination of flavors and textures is so good together — what is it that makes one thing taste like a dream and another taste like… not a dream.
But I do know that every single time I eat it I feel like I’m dining fine at a high-end Italian restaurant. Living that good life, ya know?
Wishing for something that feels fresh from the farmlands of Italy? Right here.
Craving something super satisfyingly savory? You got it.
Just can’t get creamy mozzarella out of your mind? This has loads of it.
This keto spaghetti squash has everything you’re looking for.
I usually pair this with something light and fresh to keep the synergy of flavors nice and balanced. Oh, and a big old glass of red wine (but maybe that’s just me 💁♀️). It’s a staple in my kitchen, and believe me, it’ll be one in yours too! Enjoy 🍝 – Linds x
Keto Spaghetti Squash Video Tutorial
Important Ingredient Notes
Have you had million-dollar spaghetti before? It’s ABSOLUTELY to die for. This recipe is based on my Mom’s recipe, which she always made for us growing up. The whole family liked it just as much as hers!
- Spaghetti Squash – 1 large or 2 small. The trick here is to get exactly 4 pounds of squash, otherwise, the noodle to sauce ratio will be off, and that’d be a very sad thing.
- Olive Oil
- Yellow Onion
- Garlic
- Italian Sausage – can’t find Italian sausage without casing? Just use a sharp knife to cut the casing, and press out the meat from inside. I prefer sweet sausage for this keto spaghetti squash casserole, feel free to use spicy if that’s more your thing.
- Keto Spaghetti Sauce – storebought spaghetti sauce is often loaded with added sugar. I love making my own, or, Krogers “simple truth” brand is a delicious sugar-free option.
- Cottage Cheese or Ricotta Cheese – I prefer cottage cheese for the added protein.
- Cream Cheese – nice and soft so it’s easy to incorporate.
- Sour Cream
- Dried Italian Seasoning
- Mozzarella Shredded
- Fresh Basil
How to Make Keto Spaghetti Squash:
- Slice the spaghetti squash in half, and scoop out seeds and fiber with a spoon.
- Place cut side down on the prepared baking sheet, and bake in the preheated oven for 1 hour, or until the flesh is fork-tender.
- Set aside, and allow squash to cool for 10 minutes before shredding with a fork into spaghetti.
- Meanwhile, in a large skillet, heat olive oil over medium heat. Add the onion and saute until softened, about 5 minutes. Add the garlic and cook until fragrant, about 2 minutes.
- Add sausage, and crumble into small pieces using the back of your spoon as it browns. Cook until no longer pink, then remove pan from heat.
- Add marinara and shredded spaghetti squash to the skillet and stir to combine.
- In a medium bowl, combine cottage or ricotta cheese, cream cheese, sour cream, 1 cup of mozzarella, and Italian seasoning.
- Layer half the spaghetti squash along the bottom of the baking dish.
- Follow the entire bowl of cheese mixture.
- Then add the rest of the spaghetti squash and sauce. Top with the remaining 2 cups of mozzarella.
- Bake casserole in preheated oven for 35-45 minutes, or until it’s heated through and the cheese in melted. Serve with fresh basil slices and enjoy!
Reheat + Storing Tips
The spaghetti squash will release liquid as it cools in the fridge. So, after you reheat a slice in the microwave, simply toss everything to reincorporate the liquid into the cheese and sauce. It won’t taste any different than freshly baked spaghetti squash casserole!
🤔 Spaghetti Squash as a Pasta Substitute:
Spaghetti squash is my favorite pasta substitute. With minimal carbs, a great texture, and a subtle taste, it works with all sorts of dishes. I prefer using it in Italian dishes with heavy/cheesy sauces — I find it doesn’t work as well in Asian stir-fries. Here’s what you should know:
- Taste: VERY subtle taste (like pasta).
- Texture: Depending on how much you bake it, spaghetti squash can have a slightly crunchy texture. Obviously, the more you cook it, the softer it will be (and the less liquid it will release into your sauce).
- Carbs: Spaghetti squash has 4.2 g of net carbs per cup.
Recipe Variations
This spaghetti squash casserole is easy to add your spin to. Here are a few ideas for you:
- Add more veggies. Subtle-tasting keto vegetables that work well in Italian food dishes would be great here. Just saute first to cook out their liquid. Think mushrooms, kale, or spinach.
- Swap the protein: Skip Italian sausage and add shredded chicken for keto spaghetti squash with chicken (if making a keto chicken casserole, you can use poached or pan-seared).
- Or skip the meat, for a vegetarian dish!
More Keto Pasta Recipes
Low Carb Keto Spaghetti Squash
Print Recipe Pin RecipeIngredients
- 1 large spaghetti squash roughly 4 pounds (note 1)
- 2 tablespoons olive oil
- 1 cup yellow onion chopped
- 4 cloves garlic minced
- 1 pounds Italian sausage casings removed (note 2)
- 2, 24 ounce jars Low Carb Spaghetti Sauce (note 3)
- 8 ounces cottage cheese or ricotta cheese (note 4)
- 8 ounces cream cheese softened
- 1/4 cup sour cream
- 1 tablespoon Italian seasoning
- 3 cups mozzarella shredded + divided
- salt
- pepper
- Fresh basil
Instructions
- Prep. Preheat oven to 350F and line a baking sheet with parchment paper.
- Spaghetti squash. Slice the spaghetti squash (1) in half, and scoop out seeds and fiber with a spoon. Place cut side down on the prepared baking sheet, and bake in the preheated oven for 1 hour, or until the flesh is fork-tender. Set aside, and allow squash to cool for 10 minutes before shredding with a fork into spaghetti. Place cooked spaghetti squash in clean kitchen towels, and ring out any additional liquid.
- Sauce. Meanwhile, in a large skillet, heat olive oil (2 tablespoons) over medium heat. Add the onion (1 cup) and saute until softened, about 5 minutes. Add the garlic (4 cloves) and cook until fragrant, about 2 minutes. Add sausage (1 pound), and crumble into small pieces using the back of your spoon as it browns. Cook until no longer pink, then remove pan from heat. Push the meat and veggies to one side of the pan, then tilt the pan to the opposite side so the grease pools. Use tongs and paper towels to sop up extra grease. Add marinara and shredded spaghetti squash to the skillet and stir to combine. Set skillet aside.
- Cheese combo. In a medium bowl, combine cottage or ricotta cheese (8 ounces), cream cheese (8 ounces), sour cream (1/4 cup), 1 cup of mozzarella, and Italian seasoning (1 tablespoon).
- Assemble. Layer half the spaghetti squash along the bottom of the baking dish, followed by the entire bowl of cheese mixture, then the rest of the spaghetti squash and sauce (2, 24 ouce jars). Top with the remaining 2 cups of mozzarella.
- Bake + enjoy! Bake casserole in preheated oven for 35-45 minutes, or until it's heated through and the cheese in melted. Serve with fresh basil slices and enjoy!
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Lindsey's Tips
- Spaghetti Squash - You want exactly 4 pounds of squash for the optimal noodle to sauce ratio. This should be about 1 large or 2 small.
- Italian Sausage - can't find Italian sausage without casing? Just use a sharp knife to cut the casing, and press out the meat from inside. I prefer sweet sausage for this keto spaghetti squash casserole, feel free to use spicy if that's more your thing.
- Spaghetti Sauce - storebought sauces often contain added sugar. I love making my own, or, look for a sugar free jar
- Cottage Cheese or Ricotta Cheese - I prefer cottage cheese for the added protein.
- Nutritional information was calculated using cottage cheese, not ricotta cheese.
Nutrition
