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Low Carb Keto Spaghetti Squash

Prep Time 25 minutes
Cook Time 45 minutes
Total Time 1 hour 10 minutes
Servings 8
Calories 541kcal


  • 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


  • 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!


  1. 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.
  2. 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.
  3. Spaghetti Sauce - storebought sauces often contain added sugar. I love making my own, or, look for a sugar free jar
  4. Cottage Cheese or Ricotta Cheese - I prefer cottage cheese for the added protein.
  5. Nutritional information was calculated using cottage cheese, not ricotta cheese.


Calories: 541kcal | Carbohydrates: 15g | Protein: 24g | Fat: 44g | Cholesterol: 116mg | Fiber: 2g | Sugar: 7g | Net Carbs: 13g

Delicious recipe from Lindsey Hyland // www.thelittlepine.com