Sausage and Goat Cheese Spaghetti Squash

Name: Sausage and Goat Cheese Spaghetti Squash
Prep time: 15 min
Cook time: 50 min
Ingredients: 1 large spaghetti squash ((3-4 lbs)); 2 Tbsp extra virgin olive oil, divided; 1½ tsp sea salt, divided; 1 tsp cracked black pepper, divided; ½ tsp granulated garlic; 1.25 lbs Italian turkey or chicken sausage, casings removed ((or sub pork sausage; do NOT use precooked sausage)); 3 garlic cloves, minced; ½ yellow onion, thinly sliced; 1 small broccoli crown, cut into small florets; 1 c sun-dried tomatoes, thinly sliced; 2 c spinach, roughly chopped; 4 oz goat cheese, crumbled, divided ((we like honey, sun-dried tomato, or garlic herb flavors in this recipe)); ¼-½ c low sodium chicken broth

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Sausage and goat cheese spaghetti squash is a cozy and comforting fall dinner dish featuring roasted spaghetti squash with a delicious golden crust piled high with broccoli, spinach, sun-dried tomatoes, turkey sausage, and touch of creamy goat cheese. This dinner is high in protein, low in fat and carbs, gluten-free, and can be easily made dairy-free.

Baked sausage and goat cheese spaghetti squash.

Why You’ll Love This Recipe

Loaded up with a ton of veggies.
Turkey or chicken sausage gives you lean, lower-fat protein options.
Versatile ingredients that can be easily customized to your tastes.
Low-carb, gluten-free, and easily dairy-free meal.

Ingredients

Spaghetti squash – opt for a medium 3-4 lb spaghetti squash for this recipe. When roasted properly, you can have tender al dente strands that are perfect for capturing the sauce without turning mushy.
Italian turkey/chicken sausage – to keep the fat content down, we prefer to use turkey or chicken sausage. If you’re using links, remove the meat from their casings before browning. Also, do NOT use precooked sausage, as you will not be able to crumble it.
Goat cheese (Chevre) – we like honey, sun-dried tomato, or garlic herb flavored goat cheese in this recipe, but standard goat cheese is also delicious in its own right.
Broccoli – cut the broccoli into small florets for perfectly tender, bite-sized pieces.
Spinach – great source of Vitamins A,C, and K, iron, folate, and antioxidants. Coarsely chop the spinach so that it cooks down into very small pieces, rather than cooking whole and having large ropes of stringy, mushy spinach (yuck!).
Sun-dried tomatoes – we prefer to use dehydrated sun-dried tomatoes instead of sun-dried tomatoes in oil, which tend to be oily no matter if you drain, rinse, and pat dry them. It’s personal preference, so use whichever you like. For dehydrated sun-dried tomatoes, rehydrate in a bowl of water for 20-30 minutes prior to cooking.
Garlic and yellow onion – for a light crunch.
Seasonings – granulated garlic, salt, and pepper are simple seasonings used to flavor the squash during roasting.
Chicken broth – low-sodium chicken broth is perfect for thinning the goat cheese down into a creamy sauce without adding a ton of salt. You can also use water, if preferred.
Extra virgin olive oil – for roasting the squash and broccoli, browning the sausage, and sauteing the onion and sun-dried tomatoes.

Sausage and goat cheese spaghetti squash filling in a large serving dish.

Tips for Making Sausage and Goat Cheese Spaghetti Squash

Cook the spaghetti squash cut side down on the baking sheet for the best tender squash. As the squash cooks, it will release steam, which will be trapped and gently cook the squash to tender perfection without drying it out. The cut side will also brown beautifully where it comes in contact with the baking sheet if it has been rubbed with oil.
Cook the squash until al dente for delightfully tender (not mushy) squash. Spaghetti squash is done when it is browned in spots and fork tender, but still somewhat firm. The spaghetti squash should separate easily into strands that are still a touch crunchy. You can always bake it longer if you prefer softer squash.
Use an ice cream scoop to remove the seeds. An ice cream scoop is the perfect shape and sharpness for scooping out the seeds cleanly and efficiently.

How to Cut Spaghetti Squash in Half Easily

Cutting spaghetti squash in half can be tricky. To make it easier, use a sharp chef’s knife to make a few slits in the skin of the spaghetti squash where you plan to cut it in half. Then microwave the squash for 4-5 minutes to soften the squash.

Use a dish towel to carefully remove the squash from the microwave and allow it to cool a few minutes. Place the squash on a cutting board on it’s most stable side and use the chef’s knife to slice off the stem. Then slice the squash in half lengthwise along the slits you cut earlier.

Now you’re ready to remove the seeds and roast the squash according to the recipe instructions.

Baked sausage and goat cheese spaghetti squash on a serving dish.

How to Make Sausage and Goat Cheese Spaghetti Squash

Preheat the oven to 400℉.

Prepare the ingredients: Cut the broccoli into small florets. Thinly slice the onion. Mince the garlic. If using dehydrated sun-dried tomatoes, thinly slice and re-hydrate the sun-dried tomatoes in a small bowl with water for 15-20 minutes. If using sun-dried tomatoes in oil, drain the oil, pat dry the sun-dried tomatoes, and cut into thin strips. Coarsely chop the spinach.

Prepare the squash: Carefully use a sharp knife to cut the spaghetti squash in half lengthwise. Use a sharp spoon to scoop out the seeds and stringy pulp. Brush the inside flesh with 2 teaspoons of olive oil. Season with ½ teaspoon of salt, ¼ teaspoon of pepper, and ½ teaspoon of granulated garlic. Place the cut side down on a baking sheet and roast for about 30-40 minutes, or until fork-tender but not mushy (al dente squash). Set the squash aside until it is cool enough to handle.

While the squash is cooking, toss the broccoli florets with 2 teaspoon of olive oil and a sprinkle of salt and pepper. Toss to coat. Place the broccoli in a single layer on a baking sheet and cook at 400℉ for 10-15 minutes, or until tender and browned in a few spots. Aim to start cooking the broccoli when you have about 10 minutes left for the spaghetti squash cook time.

Heat the remaining 2 teaspoons of oil in the same pan over medium heat. Once warm, add the onion and garlic cloves and saute for 2-3 minutes, or until fragrant and translucent. Add the sun-dried tomatoes and cook for 1 minute.

Remove the sausage from the links and add to the hot pan with the onion mixture. Use a spatula to break the sausage up into smaller pieces. Cook for 5-7 minutes, or until browned and cooked throughout. Add the spinach and cook for 1-2 minutes, or until just wilted.

Stir in 3 oz of the goat cheese and ¼ cup of broth. Stir until the cheese is melted. If the sauce is too thick, add more broth a few tablespoons at a time until you achieve the desired consistency. Remove from heat.

Use a fork to shred the spaghetti squash and transfer it to a large serving bowl. Add the cooked broccoli and sausage and goat cheese mixture to the bowl with the squash. Toss well to incorporate. Divide the squash among plates and sprinkle with the remaining 1 oz of goat cheese crumbles, if desired. Enjoy!

This recipe can be made dairy-free by omitting the goat cheese. If you omit the cheese, you can also omit the broth as it is only needed to help create a goat cheese sauce.

How to Store

Store leftover sausage and goat cheese spaghetti squash in an airtight container in the refrigerator for up to 4 days. We do not recommend freezing this recipe.

To reheat, add the desired amount of spaghetti squash mixture to a medium skillet with a splash of olive oil and chicken broth to break up the sauce. Warm covered for 5-7 minutes on medium heat, or until warmed throughout. Garnish with fresh goat cheese, if desired.

Recipe Variations

Meat – raw turkey, chicken, or pork sausage are preferred for this recipe. Sweet Italian and hot Italian varieties are best. You can also used pre-cooked/smoked sausage, if you prefer (it won’t crumble though). Give any of the varieties, like apple, spinach and feta, green chile, or Cajun, a try! Not in the mood for sausage? Swap in ground beef, bison, turkey, or chicken.
Veggies – supplement or replace broccoli, sun-dried tomatoes, and spinach with kale, zucchini, yellow squash, peas, broccolini, bell peppers, or eggplants.
Squash – swap out spaghetti squash with butternut squash, acorn squash, or honeynut squash. You can even try making stuffed zucchini or yellow squash.
Cheese – goat cheese is a creamy classic, but you can sub in Parmesan, Asiago, Pecorino, feta, ricotta cheese, or your favorite cheese.
Seasonings – we like to keep things simple with just garlic, salt, and pepper, but we also love tossing in extra Italian herbs, like oregano, basil, thyme, and fennel/caraway seeds.

Frequently Asked Questions

What temperature do you roast spaghetti squash at?

Roast spaghetti squash at 400F to achieve perfectly tender al dente squash with a golden brown crust along the cut edges.

Why is my spaghetti squash mushy?

You may have cooked your spaghetti squash too long or used too much salt or oil. Spaghetti squash is done when it is fork tender but still firm and makes spaghetti strands easily. When it comes to oil and salt, just use enough oil to brush the flesh and a sprinkle of salt to avoid watery squash.

Is spaghetti squash low carb?

Yes! A 1 cup (155 g) serving of spaghetti squash contains only 42 calories, 10 grams of carbohydrates, 2.2 grams of fiber, 1 gram of protein, and 0.4 grams of fat, making it a healthy low-carb and low fat option.

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