Spaghetti Squash with Kale and Sausage

Spaghetti Squash with Kale and Sausage is not only delicious, but also full of nutrients. By eating squash, we reduce our risk for certain diseases, fight off free radicals, and promote beautiful skin! Aren’t plants magical? 

Each winter, the menu around here changes a bit depending how the garden performed. As my growing experience expands, I learn how to further extend the season through new varieties and storage. Of course, there’s always a little luck involved. And lady luck cast some mighty good fortune on our spaghetti squash plant this year. Spaghetti squash (curcubita pepo) outperformed all the other squash and has held up excellent in storage. 

Spaghetti squash, named because it’s flesh resembles spaghetti strands when cooked, is full of nutrients. Due to it’s lower carbohydrate levels, it’s often used as an alternative to pasta. But look, you’re gal pal here isn’t going to lie to you and tell you that spaghetti squash has the same toothsome bite as fresh spaghetti pasta. No ma’am, no sir, not me. 

However, even though I love me some pasta, spaghetti squash trumps spaghetti pasta with it’s ability to nourish and fuel our bodies. For that reason alone, it’s a worthy swap on our plates. Some of the top benefits of squash include:

• Boost your nutrient intake in every major nutrient category
• Shocking concentration of carotenoids (up to a dozen different kinds of carotenoids found in winter squash)
  • Cartenoids are believed to reduce the risk of disease, particularly certain cancers and eye disease
  • And guess what? Recent studies have observed actual increases in carotenoid content in the fleshy portion of winter squash following long-term storage! 
• Good source of antioxidants
  • Antioxidants help fight off free radicals, protecting against oxidative stress and damage
  • Oxidative stress can lead to a range of diseases and age-related symptoms
• Beautiful skin!
  • Squash is high in vitamin C, which is crucial for the production of collagen and can protect the skin from damage and even slow it from aging

So let’s eat our spaghetti squash, am-I-right?  Spaghetti Squash with Kale and Sausage is one of my favorite recipes because it’s simple, delicious, and good for you. As always, use it as an inspiration, and adapt to your personal preferences or needs. No meat? Leave it out. One of Matt’s hunters gifted him moose meat this year, so I’ve been making it with moose sausage when he’s home. However, when he’s working out west, I often make it without and it’s equally delicious. I just may add some crushed hot red peppers for a little heat. No dairy? Omit or swap out for some nutritional yeast.

Print Recipe Pin Recipe

Spaghetti Squash with Kale and Sausage

Use this recipe as an inspiration. It’s easily adapted to your own personal needs and preferences. 

Prep Time10 mins

Cook Time1 hr

Total Time1 hr 10 mins

Course: Main Course

Cuisine: American

Keyword: healthy, winter

Servings: 4

Ingredients

• 1 medium spaghetti squash about 3 pounds
• 2 teaspoons olive oil
• 2 garlic cloves minced
• 3/4 pound spicy sausage
• 4 cups kale torn into pieces
• 3/4 cup fresh-grated parmesan
• S&P

Instructions

• Preheat oven to 400 degrees.
• Slice squash in half and scoop out seeds. Place on cookie sheet, cut side up. Brush each half with olive oil and sprinkle garlic, salt, and pepper in cavity. Roast until tender, 45 minutes–1 hour. Scrape flesh out with a fork.
• Meanwhile, heat a large skillet over medium heat. Add sausage, breaking up with a wooden spoon as it cooks. Once cooked, add kale and cook until wilted.
• Add spaghetti squash strands and parmesan to skillet. Stir to combine. Season with salt and pepper. Serve in squash bowls if you prefer.

May your meals always be fresh and nourishing!