spaghetti squash and sausage bake


Creamy, cheesy, and deliciously comforting, this spaghetti squash recipe is rich and satisfying enough to be served as a main dish but works well as a side too. It’s a healthier, lower carb alternative to a pasta dish, and is a great Weight Watchers recipe.
Prep Time 20 minutes
Cook Time 1 hour 30 minutes
Cooling Time 5 minutes
Total Time 1 hour 50 minutes
Servings 8 servings
Calories 204 kcal


  • 1 large spaghetti squash
  • 5 oz ground chicken sausage (cooked)
  • 1 cup fat free chicken broth
  • 1 cup 2% milk
  • 4 garlic cloves (minced)
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp light butter
  • 2 tbsp whole wheat flour
  • 1 tbsp ground sage
  • 2 tsp dried parsley
  • 1 cup whole wheat Panko breadcrumbs
  • 1 cup reduced fat mozzarella cheese (shredded)
  • Salt and pepper to taste


  1. Preheat oven to 400. Lightly mist a 9” x 13” baking dish with cooking spray.
  2. With a sharp knife, pierce some holes all over the squash. Place it in a microwave safe dish and microwave on high for about 7 minutes. This will soften the squash enough so that it can be cut in half. Let squash cool about 10 minutes before handling.
  3. Once squash has cooled, cut it in half lengthwise and scoop out all the seeds. Lightly mist both halves with an olive oil mister and sprinkle with salt. Place in a shallow baking dish with about 1/2 β€œ of water (cut sides up), and roast in the oven for about 30-40 minutes, or until squash is tender.
  4. When squash is cool enough to handle, scrape with a fork to remove flesh in long strands, and place strands in a large bowl.
  5. Add the cooked sausage into the squash.

  6. In a medium sized sauce pan, melt butter over medium high heat. Stir in the flour to form a roux. Then slowly whisk in the milk, broth and garlic. Bring to a boil, while whisking constantly. Then lower heat to medium, stir in the parmesan and sage, and continue stirring until sauce thickens.
  7. Pour sauce over squash and mix well and season with salt and pepper.
  8. Pour squash into prepared baking dish, and sprinkle with mozzarella cheese, then top with the Panko breadcrumbs and dried parsley.
  9. Place in oven and bake until heated through and cheese is melted and bubbly, about 30 minutes.
  10. Let cool for about 5 minutes. Cut into 8 equally sized servings.

Recipe Notes

Entire recipe makes 8 servings

Serving size is about 1 cup

Each serving = 5 Points*

*based only on ingredients with an SP Freestyle value

Nutrition Facts
Amount Per Serving
Calories 204 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 5.1g 26%
Cholesterol 58mg 19%
Sodium 479mg 20%
Potassium 139mg 4%
Total Carbohydrates 12.4g 4%
Dietary Fiber 0.4g 2%
Sugars 2.1g
Protein 16.5g 33%
Calcium 16%
Iron 5%
* Percent Daily Values are based on a 2000 calorie diet.