Healthy Recipe: Spaghetti Squash Casserole

Spaghetti Squash Casserole


  • 12 oz chicken sausage, cut into ½ inch rounds
  • 2 medium zucchini
  • 3 cups mushrooms, chopped
  • 1 medium onion, chopped
  • 1 tbsp garlic, chopped
  • 1 large spaghetti squash, cooked and drained of excess moisture
  • 24 oz no-sugar added marinara sauce
  • 4 large egg whites
  • 1 tbsp Italian seasoning
  • Salt and pepper (to taste)
  • 1 cup shredded part-skim mozzarella cheese
  • Nonstick spray


  1. Pre-heat oven to 375 degrees. Spray a 9×13 inch baking pan with nonstick spray.
  2. Bring an extra-large skillet sprayed with nonstick spray to medium heat. Cook sausage until browned. Transfer to large bowl.
  3. Using a spiralizer, cut zucchini into spaghetti-like noodles. (If you don’t have a spiralizer, peel zucchini into super-thin strips.)  Roughly chop to create shorter noodles. Transfer to large bowl with sausage.
  4. Re-spray skillet and bring to medium-high heat. Add mushrooms, onion, and garlic. Cook and stir until slightly softened and lightly browned, about 4 minutes.
  5. Transfer vegetable mixture to the large bowl. Add spaghetti squash, marinara sauce, egg whites, Italian seasoning, and salt and pepper to taste.  Mix thoroughly.
  6. Transfer mixture to the baking pain, and smooth out the surface. Top with cheese.
  7. Bake until dish is hot and bubbly, cheese has melted and lightly browned, and any liquid on top has evaporated, about 45 minutes.
  8. Let cool for 10 minutes.  If needed, blot away excess moisture.

Servings per recipe: 8

Nutrition Facts per serving: 208 calories, 14 grams of protein, 15 grams of carbohydrate, 3 grams of fiber, 10 grams of fat