Cheesy sausage and spaghetti squash casserole layers browned ground sausage, egg, and tender spaghetti squash strands under a golden cheddar crust. It bakes at 375°F / 190°C until bubbly and slices into cozy, low-carb squares. Equally good for a hearty breakfast, a simple weeknight dinner, or a week of meal prep.
A Cozy, Cheesy, Low-Carb Dream!
Craving a cozy, satisfying meal that won’t weigh you down? Look no further! This Cheesy Sausage and Spaghetti Squash Casserole is the ultimate comfort food mashup. It’s savory, packed with protein, and has that glorious baked-cheese crust we all love. Perfect for a hearty breakfast, a simple weeknight dinner, or your next meal prep session, this dish is a guaranteed family favorite.
Ingredients
• 1 tablespoon / 15 ml (0.5 fl oz) olive oil, plus more for greasing
• 1 pound / 450g (15.9 oz) ground sausage (pork, turkey, or Italian all work well)
• 8 large eggs
• 2 cups / 400g (14.1 oz) cooked spaghetti squash, strands separated
• 1 tablespoon / 4g (0.14 oz) chopped fresh oregano
• Sea salt, to taste
• Freshly ground black pepper, to taste
• ½ cup / 55g (1.94 oz) shredded Cheddar cheese
Instructions
1. Directions1. Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch casserole dish with a bit of olive oil and set it aside.
2. Heat 1 tablespoon (15 ml / 0.5 fl oz) of olive oil in a large skillet over medium heat. Add the ground sausage and cook, breaking it apart with a spoon, until browned and cooked through, about 5-7 minutes. Drain any excess grease.
3. While the sausage cooks, whisk together the eggs, cooked spaghetti squash, and fresh oregano in a large bowl. Season with a pinch of sea salt and black pepper.
4. Add the cooked sausage to the egg mixture and stir gently until everything is just combined. Pour the mixture into your prepared casserole dish.
5. Sprinkle the shredded Cheddar cheese evenly over the top. Cover the dish loosely with aluminum foil and bake for 30 minutes.
6. Carefully remove the foil and continue to bake for another 15 minutes, or until the center is set and the cheese is golden and bubbly.
7. Let the casserole rest on a cooling rack for at least 10 minutes before slicing and serving. This helps it set up properly.
Nutritional Information
• Nutrition Facts
• Calories: 303 kcal
• Fat: 24g
• Protein: 17g
• is an estimate and may vary based on used.
Pro Tips
• For a spicier kick, use hot Italian sausage or add a pinch of red pepper flakes to the egg mixture.
• Feel free to add more veggies! Sautéed onions, bell peppers, or spinach would be delicious additions. Just cook them along with the sausage before adding to the egg mixture.
• This casserole is fantastic for meal prep. Bake it on Sunday, then slice it into individual portions for quick breakfasts or lunches all week. It reheats beautifully.
FAQ
Q: What kind of sausage can I use in this recipe
A: You can use ground pork, turkey, or Italian sausage for this casserole. For a spicier kick, the recipe suggests using hot Italian sausage.
Q: Can I add vegetables to this spaghetti squash casserole
A: Absolutely! The recipe recommends adding sautéed onions, bell peppers, or spinach. Simply cook them with the sausage before adding them to the egg mixture.
Q: Is this casserole good for meal prep
A: Yes, this casserole is fantastic for meal prep. You can bake it ahead of time and store individual portions for quick breakfasts or lunches throughout the week as it reheats beautifully.
Q: Why does my casserole need to rest before serving
A: Letting the casserole rest for at least 10 minutes after baking is an important step. It allows the eggs to finish setting, which helps the casserole hold its shape so you can get clean, firm slices.
Pro Tips
- Brown the ground sausage for 5-7 minutes and drain the excess grease before it joins the egg mixture. Pork, turkey, or Italian sausage all work here.
- Bake the casserole covered with foil for 30 minutes, then remove the foil for the final 15 minutes. The uncovered finish is what turns the cheddar golden and bubbly.
- Let the casserole rest on a cooling rack for at least 10 minutes before slicing. That rest lets the eggs finish setting so you get clean, firm squares.
- For a spicier kick, use hot Italian sausage or add a pinch of red pepper flakes to the egg mixture with the oregano.
- Sautéed onions, bell peppers, or spinach can cook right along with the sausage before everything mixes with the eggs. The finished casserole stores well in individual portions for the week and reheats beautifully.
Frequently Asked Questions
What kind of sausage works best in this casserole?
Ground pork, turkey, or Italian sausage all brown up nicely. Choose hot Italian sausage if you want a spicier casserole with the same keto-friendly macros.
Can I add vegetables to the spaghetti squash casserole?
Yes, sautéed onions, bell peppers, or spinach are great additions. Cook them with the sausage first so they are tender before mixing into the eggs.
Is this casserole good for meal prep?
It is ideal: bake it, slice into portions, and refrigerate for quick breakfasts or lunches all week. It reheats beautifully and holds its shape.
Why does the casserole need to rest before serving?
A 10-minute rest lets the eggs finish setting so the casserole holds its shape. Slice too early and the squares will fall apart on the plate.
Recipe card below.
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Cheesy Sausage and Spaghetti Squash Casserole
Ingredients
Method
- Directions1.
- Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch casserole dish with a bit of olive oil and set it aside.
- Heat 1 tablespoon (15 ml / 0.5 fl oz) of olive oil in a large skillet over medium heat.
- Add the ground sausage and cook, breaking it apart with a spoon, until browned and cooked through, about 5-7 minutes.
- Drain any excess grease.
- While the sausage cooks, whisk together the eggs, cooked spaghetti squash, and fresh oregano in a large bowl.
- Season with a pinch of sea salt and black pepper.
- Add the cooked sausage to the egg mixture and stir gently until everything is just combined.
- Pour the mixture into your prepared casserole dish.
- Sprinkle the shredded Cheddar cheese evenly over the top.
- Cover the dish loosely with aluminum foil and bake for 30 minutes.
- Carefully remove the foil and continue to bake for another 15 minutes, or until the center is set and the cheese is golden and bubbly.
- Let the casserole rest on a cooling rack for at least 10 minutes before slicing and serving. This helps it set up properly.
