When it comes to pasta and carb swaps, I’m a little obsessed (proof: zoodles and carrot noodles, butternut squash noodles, and cauliflower rice). And now that spiralizing vegetables is so trendy, I’m realizing all the swap possibilities. You seriously can make almost any veggie into a noodle! But today I’ve decided to forgo the spiralization madness and show a little love for the original pasta swap, spaghetti squash!
The best part about spaghetti squash? It requires no special kitchen gadgets. All you need is a microwave or oven to heat it up and a fork to pull out those beautiful, slightly sweetened strands.
Once you’ve got your mound of spaghetti squash noodles, top it with an easy sauté of chicken sausage and veggies, which you can easily adapt to fit your vegetables and protein preferences. For the veggies, I kept it simple with onions, garlic, fennel, and tomatoes. But mushrooms, spinach, red pepper, eggplant, and eggplant would also be fabulous additions or substitutions!
Additionally, feel free to use your favorite protein that you’d normally add to pasta dishes. My protein of choice was spicy Italian chicken sausage from Costco that I’m absolutely loving these days. I add it to everything from salads to wraps to my scrambled eggs! Another option? Make this a completely vegetarian meal and bulk it up with all your favorite vegetables!
You may be wondering where the sauce is. I kept this dish light and fresh and left out the heavy tomato sauce. The onions, garlic, and tomatoes provide a wonderful sauce-like base. As the tomatoes are cooked down a bit, they will soften, intensifying the flavor, giving you a juicy burst in every bite.
Have fun with this fresh and fun recipe, and be sure make it your own! These Italian Spaghetti Squash bowls are simple, fresh, and healthy! In the mood for more pasta swap recipes? Check out my Pinterest board specifically dedicated to spiralized recipes!
I hope you’re having a fabulous weekend!
Congratulations to Karrie M. who won a set of Simply Organic’s Grilling Seasons (r) spice blends. I emailed her this morning. Thanks to all who entered the giveaway!
Italian Spaghetti Squash Bowls
Prep time
Cook time
Total time
Author: Krista
Serves: 4 bowls
Ingredients
- 2 large spaghetti squashes
- 3 tsp olive oil, divided
- salt and pepper
- ½ white onion, finely chopped
- 1 fennel bulb, stalks removed and thinly sliced
- 3 cloves garlic, finely chopped
- 4 roma tomatoes, chopped
- 4 Chicken sausage links, sliced into coins (I used a precooked spicy Italian sausage)
- juice of 1 lemon
- ¼ cup chopped fresh basil
- 2 tbs parmesan cheese
Instructions
- Preheat the oven to 350 degrees. Cut off the stems of the spaghetti squashes. Slice each squash in half lengthwise. Using a spoon, scoop out the seeds from each half. Rub ½ tsp of olive oil on each half and sprinkle with salt and pepper. Place in the oven, flesh side up, and roast for 30 minutes. Alternatively, you can use a microwave to cook the squash. Place one squash half, open side down, in a large microwave-safe bowl. Fill bowl with water until it touches the squash. Microwave on high for about 6 minutes. Repeat with the second squash half.
- While the squash is roasting, add the remaining 1 tsp of olive oil in a large sauté pan over medium heat. Once heated, add the onion and sprinkle with salt and pepper. Sauté the onions for about 2 minutes until softened. Add the garlic and sauté for another minute. Add the chopped tomato and sauté for 2-3 minutes. Add the chicken sausage and cook for about 2 minutes until heated through. Take mixture off the heat and set aside.
- Take the squash out of the oven and let it cool for about 10 minutes. Using a fork, scrape the spaghetti strands out of each half and place equal amounts into 4 bowls. Sprinkle each bowl of squash with salt and pepper. Squeeze the fresh lemon juice into a small cup or dish and pour evenly among the 4 bowls. Toss each bowl of spaghetti to evenly coat with the seasoning and lemon juice.
- In the sauté pan, divide the sausage mixture into quarters and scoop each portion into the 4 bowls. Sprinkle each bowl with freshly chopped basil and Parmesan cheese.
Notes
Serving size: 1 bowl
Nutrition Information (per serving) from Caloriecount.about.com
Calories: 313 Fat: 14.1g Carb: 30g Fiber: 4.1g Protein: 22.1g Sugar 4.2g Sodium: 704mg
Weight Watchers Points (calculated on member website)
WW: 8 Points Plus
Nutrition Information (per serving) from Caloriecount.about.com
Calories: 313 Fat: 14.1g Carb: 30g Fiber: 4.1g Protein: 22.1g Sugar 4.2g Sodium: 704mg
Weight Watchers Points (calculated on member website)
WW: 8 Points Plus
More bowl recipes:
Korean Bibimbap Bowls with Cauliflower Rice
Southwest Grilled Chicken and Squash Noodle Bowls
Asian Shrimp and Rainbow Slaw Bowls
Grilled Caribbean Veggie Bowls with Cauliflower Rice and Peas
Hi! I'm Krista, a self-proclaimed vegetable lover who likes to put a creative spin on healthy cooking. Here you'll find a variety of lightened up recipes using fresh and wholesome ingredients! 
I cook spaghetti squash in the crock pot. I just poke it a few times with a fork, put in in a large crock pot (mine is oval shaped) and let it go all day on low. Very easy!
Great tip! I’ll have to try that method sometime!
Looks delicious!!
Thanks for the recipe.
You’re welcome Mohit!