This creamy, satisfying and deliciously rich pumpkin sausage pasta is made with spaghetti squash for a low carb and healthy dinner.
This Pumpkin Sausage “Pasta” uses spaghetti squash instead of starchy, processed pasta. This swap alone reduces insulin spiking starches and increases the nutrient density of the meal.
And MAN is this recipe PACKED with flavor – you won’t even miss the pasta!
If you didn’t think cinnamon or nutmeg should ever be included in a pasta sauce recipe… you’re about to have your mind blown.
This recipe serves 5, making it an amazing dinner party meal – or perfect for leftovers! Each serving contains around 30 grams of high quality protein and only 17 grams net carbs.
Get ready for your new healthy fall staple dinner 😋
Recipe Highlights
- Low carb: Only 17 net carbs per serving.
- High protein: Thanks to the sausage, this recipe has 30 grams protein per serving.
- Rich and creamy: Your friends and family will love it, too!
Equipment Needed
- Baking sheet
- Skillet
Ingredient Swaps
- Plant-based swap: You can swap out the sausage for crumbled tempeh. However, to get the same flavor, you’ll want to add in about 1/8 tsp. of red chili flakes and one tablespoon of coconut oil.
Did you love this recipe? Let me know in the comments below!
Healthy Pumpkin Sausage “Pasta”
Ingredients
- 1 spaghetti squash
- 1 teaspoon olive oil
- 1 pound spicy Italian sausage casing removed
- 1 small yellow onion diced
- 4 cloves garlic minced
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon cinnamon
- 1/2 teaspoon oregano
- 1 cup white wine
- 1 cup bone broth
- 1 cup pumpkin puree
- 1/4 cup heavy cream
- 1 cup parmesan grated
- salt and pepper to taste
Instructions
- Preheat oven to 400 F.
- Cut the spaghetti squash in half and scoop out the seeds. Drizzle 1 tsp. olive oil over each inner half. Sprinkle with salt and pepper. Lay face down (so the inside portion is facing down) on a parchment paper lined baking sheet. Bake for 30-40 minutes.
- In a pan over medium heat, add the sausage, breaking it up with your spatula until it resembles crumbles as it cooks. Sauté for 8-10 minutes for until cooked all the way through.
- Add the onions, garlic, nutmeg, cinnamon and oregano. Sauté for 3-4 minutes.
- Add the white wine and simmer for 5 minutes or until reduced by half.
- Add the broth, canned pumpkin, heavy cream and a heavy pinch of salt and pepper. Simmer on medium low for 10 minutes.
- Remove from heat and stir in grated parmesan.
- Remove spaghetti squash from the oven. Carefully use a fork to break apart the "spaghetti" pieces of the squash. Remove all spaghetti squash and add it directly into the sausage pumpkin mixture.
- Toss to combine and serve.
Equipment
Nutrition
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