Baked Spaghetti Squash with Meat Sauce

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This is a TV segment I did for KOLR10 News (Springfield, Missouri) that teaches how to make this dish. This is a great and easy dish you can make at home. This low-carb dish substitutes spaghetti squash for the pasta and it is so delicious!

Baked Spaghetti Squash with Meat Sauce

Yields 7 to 8, 1-cup servings
Prep time: 1 hour, 45 minutes


  • 1 large spaghetti squash
  • 1 pound Italian sausage
  • 1 16-oz. jar marinara sauce (no added sugar or chemicals)
  • 2 eggs
  • 1 cup Parmesan cheese, grated
  • 2–3 cups mozzarella cheese, grated


  1. With a fork, poke several holes into the spaghetti squash.
  2. Place spaghetti squash in microwave on high for 20 minutes.
  3. Remove spaghetti squash from microwave. (Be careful! It’s hot!) Cut squash in half lengthwise. Remove seeds.
  4. Place a colander inside a larger bowl.
  5. With a fork, shred spaghetti squash and place in colander.
  6. Salt spaghetti squash. Place squash in refrigerator for 1 hour, to extract the extra water.
  7. Heat pan to medium heat. Place ground sausage in pan and cook until browned.
  8. Add the marinara sauce to the sausage and mix together.
  9. Preheat oven to 375ºF.
  10. Remove cooked squash from the refrigerator. Add Parmesan cheese and eggs to the squash and combine.
  11. Layer spaghetti squash, meat sauce, and 1 cup of the mozzerella cheese into a 9-inch pie plate. Repeat layers until ingredients are used up. Top with a generous layer of mozzerella cheese.
  12. Bake in oven for 45 minutes.

Amounts per Serving

  • Calories: 240
  • Fat: 7 grams
  • Cholesterol: 120 mg
  • Sodium: 350mg
  • Carbohydrate: 20 grams
  • Fiber: 7 grams
  • Protein: 14 grams

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