Italian Style Spaghetti Squash

There's something about a heaping plate of rich and hearty spaghetti with fresh tomato sauce that soothes the soul. To this day I vividly remember coming home from soccer practice in high school and chowing down on a mountain of my mom's homemade pasta. It was the perfect carbohydrate load for refueling after intense workouts.

Today my exercise routine has mellowed out significantly, with yoga and light cross-training as my staples. I've also cut back my carb consumption dramatically, saving my indulgences for the occasional nourishing dessert rather than weeknight meals. 

That's where this nutrient powerhouse comes in handy. It's packed full of vegetables - the whole color of the rainbow - along with thoughtfully sourced Italian sausage for a boost of protein. No added carbs here since we are using spaghetti squash rather than pasta. But don't worry, there's no compromise on taste. So you can nourish and satisfy your taste buds simultaneously. Bon Appétit!


italian style spaghetti squash

YIELD: 6 servings
PREP: 1 hour
COOK: 20 minutes
READY IN: 1 hour 20 minutes

Rich and hearty tomato sauce packed full of colorful vegetables then tossed with roasted spaghetti squash and Italian sausage...your taste buds and belly are in for a treat!


1 yellow onion
1 bell pepper, color of your choice
4 small or 2 large zucchini or summer squash
1 medium fennel bulb
2 cups cherry tomatoes, or 1 lb medium tomatoes of your choice
12 ounces pasture-raised Italian sausage, about 3 large sausages
1 medium spaghetti squash
1 Tbsp grassfed ghee
2 cloves garlic
Sea salt and red pepper flakes to taste
1/4 cup sheep's milk feta cheese
Extra virgin olive oil
Small bunch fresh basil


  1. Preheat oven to 350 degrees F.
  2. Cut spaghetti squash in half lengthwise and use a metal spoon to scoop out the center pulp and seeds. Place cut sides down in a baking dish with 1 inch of water. Roast for 30-45 minutes until the outer skin is soft to the touch. Remove from oven and let cool to room temperature.
  3. Finely minch garlic and cut onions into thin half-moon slices. Sauté over medium heat in ghee in a large cast iron dutch oven.
  4. Once onions begin to soften, add cherry tomatoes to skillet and cover to cook. If using whole tomatoes, chop into 1-inch pieces and follow the same.
  5. Julienne your bell pepper. Remove stems from fennel bulb and slice into matchsticks. 
  6. As tomatoes begin to soften, smash them with the back of a wooden spoon to release juices. Add peppers and fennel and cover to continue cooking.
  7. Slice sausages into 1-inch rounds. Once fennel and peppers are starting to soften, add sausage and cover to keep cooking.
  8. Julienne zucchini and add, along with sea salt and red pepper, to skillet. Cover to cook 2-3 minutes longer until zucchini is al dente.
  9. Using a fork, scrape roasted spaghetti squash from its shell to make thin, spaghetti-sized strips.
  10. Toss spaghetti squash in with sauce and cook a few minutes more until heated through.
  11. Use tongs to plate, then drizzle with olive oil and sprinkle with feta crumbles and basil chiffonade to serve.