Savory Spaghetti Squash Boats

Savory Spaghetti Squash

Squash Boats

This week for National Nutrition Month, Dr. Steph wanted to share her delicious and savory recipe for Spaghetti Squash Boats. Try it out today!

Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup (155 grams) serving.

Course - Main Dish
Cuisine - American
Servings: 4


  • 2 small organic spaghetti squash
  • 2 packages Applegate GF chicken or turkey sausages* cut into 1/2 pieces
  • 1 organic yellow onion diced
  • 4 cloves garlic minced
  • 1/2 tsp organic Italian seasoning
  • 1 bunch organic kale , or small package pre-washed organic baby kale leaves
  • 3 tbsp Extra virgin organic olive oil or macadamia nut oil
  • Salt and pepper no pepper if not on food plan, ok to use cayenne if on food plan
  • 1/4 tbsp pine nuts, slivered almonds or pecans roasted
  • 1/4 cup Fresh parsley chopped


  1. Preheat the oven to 400 degrees F.

  2. Microwave for 3-4 minutes just to soften. Cut the squash in half lengthwise and scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and sprinkle with salt and pepper. Cook for 45-50 minutes in the oven. They are done if you can easily pierce the squash with a fork. Set aside to let cool.

  3. While squash is cooling, wash and tear the kale (if using large Kale bunches, tear the center stems and thinly slice, if using pre-washed baby kale, no prep needed except to roughly chop a bit). Heat the olive or macadamia nut oil in a large skillet over medium heat. Add the onion and garlic and sauté for 4-5 minutes until clear and soft. Add the sausage and the Italian seasoning. Cook for 10-12 minutes, stirring regularly, until the sausage is browned and cooked through. Add the kale and stir. Cook for a few minutes more to wilt the kale. Remove from heat and set aside.

  4. Back to the squash…scrape the insides of the spaghetti squash with a fork to shred the squash into strands, like spaghetti noodles. Add the strands to the skillet with the sausage and toss to combine. Season to taste with salt and pepper. Divide the mixture among the squash shells, and then top with toasted nuts and parsley to serve.

Recipe Notes

Ditch the skins and serve in bowls if you’re not interested in being fancy…especially if making on weekend to take for lunch to work…just store your servings in glass pyrex dishes and keep in fridge.

Serves 4…this can be a complete meal…if won’t fill you up, simply serve with a side salad with olive oil dressing and good to go!

*casing free…or 1 ½ lbs other brand, casings removed

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Recipe by Dr. Stephanie Chaney