Spaghetti Squash with Sautéed Cherry Tomatoes and Italian Sausage Pan Sauce

Who doesn’t like a savory and hearty Italian dish, especially when it’s low carb? This recipe pairs traditional flavors of a Marinara sauce topped over nutritious spaghetti squash. It’s so satisfying since you get to indulge in that delicious Italian turkey sausage, yet very light with all the vegetables jam-packed with vitamins. Enjoy this cozy meal this Fall!


Health tips: Low fat, anti-inflammatory, heart healthy, low carb, diabetes friendly

Ingredients (2 servings)

  • 1 small spaghetti squash
  • Olive Oil
  • Sodium-free all-purpose/garlic seasoning (i.e. Mrs. Dash)
  • Pepper
  • 4 cloves of garlic, minced
  • 8 oz. of Italian turkey sausage (2 links; each is 4 oz.)
  • 1/2 teaspoon smoked paprika
  • 1/4 cup low-sodium chicken broth
  • 2 cups of cherry tomatoes, halved
  • 3 cups swiss chard, kale or spinach (Mixed is even better!)
  • Parmesan cheese, grated
  • Optional: A few drops/drizzle of balsamic vinegar for a slightly tart sweetness
  • Basil, chopped, for garnish


  1. Preheat oven to 400 degrees.
  2. Cut off ends of the spaghetti squash, then cut in half vertically.
  3. Scoop out seeds and “guts”.
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  5. Brush squash halves with olive oil and season with sodium-free seasoning and pepper.
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  7. Place squash face down on a baking sheet lined with parchment paper.
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  9. Bake for about 30-40 minutes or until just tender. Be careful not to overcook or it will become watery and mushy. Set aside until cool enough to handle. If it did cook for a little longer than preferred, no worries, just drain extra liquid.
  10. While squash is baking, heat olive oil in a medium skillet over medium heat. Add garlic and cook for about 1 minute, or until fragrant.
  11. Cut the sausage lining and squeeze sausage meat out into the pan. Break it up with a wooden spoon and season with smoked paprika and pepper. Cook until browned, about 5-10 minutes.
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  13. Add cherry tomatoes and saute with the sausage for a couple minutes. Add chicken stock, stir occasionally and burst tomatoes as you go. Cook until most liquid has evaporated and tomatoes are soft. Tomatoes should have developed its own sauce.
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  15. Add in the greens until it quickly wilts, about 1 minute.
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  17. Turn the heat off and add a large pinch of parmesan cheese. Mix thoroughly. Add a few drops/drizzle of balsamic vinegar if desired. Season as needed.
  18. Pull the spaghetti strands from the squash with a fork. It will be 1 serving per half.
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  20. Top the spaghetti squash with a scoop of the roasted tomato and Italian sausage Marinara sauce. Top with basil and parmesan cheese. Enjoy!

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