Sausage Stuffed Spaghetti Squash
This Sausage Stuffed Spaghetti Squash provides 21g protein and 374 calories per serving — a nutrient-dense dinner that fits both surplus and deficit phases. Four servings prep on the stovetop in minimal time, making midweek meal assembly straightforward. The fiber from squash keeps you full while hitting your protein targets consistently.
Ingredients
- •Squash, Spaghetti(680g)
- •Italian Pork Sausage(227g)
- •Mozzarella Cheese(120g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Parmesan Cheese(60g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Olive oil(8g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
Instructions
- 1Set a rack in the center of your oven and preheat it to 400°F. Slice the spaghetti squash in half, from tip to end. Scoop out the seeds in its central cavity. Brush each half with the cooking oil.
- 2Divide the sausage equally between the two spaghetti squash halves.
- 3Roast for 30 minutes or until the sausage reaches an internal temperature of 160°. Remove from the oven, but keep your oven on.*
- 4Use two forks to separate the sausage into small chunks and to separate the squash into strands. Mix it all together.
- 5Combine the cheeses.
- 6Divide the cheese mixture equally between the halves and roast for another 10 minutes until the cheese is bubbly and begins to caramelize. Enjoy!
Nutrition — Per Serving
374
calories
21g
protein
26g
fat
- Carbohydrates
- 16g
- Saturated fat
- 10.7g
- Sodium
- 805 mg
- Dietary fiber
- 2.5g
4 servings per batch · ~274g each
Macro data sourced from USDA FoodData Central
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How much protein does Sausage Stuffed Spaghetti Squash have per serving?
Each serving contains 21g of protein and 374 calories with 26g fat and 16g carbs. This macro profile is relatively lean compared to other sausage recipes, making it one of the lower-calorie options.
How long does Sausage Stuffed Spaghetti Squash take to prep?
Marked as quick prep, this recipe yields 4 servings and uses spaghetti squash as the base, requiring minimal active prep once the squash is cooked. The entire dish can be assembled and cooked in one session for meal prep.
Is Sausage Stuffed Spaghetti Squash good for fat loss?
At 374 calories and 21g protein per serving, this is well-suited for fat loss phases where you want volume and satiety without excess calories. The spaghetti squash adds fiber and texture while keeping the meal relatively lean.
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