These spaghetti squash boats came together on the third try, and I knew we landed it when I burned my tongue eating the filling straight from the pan. That's always the sign. Saucy turkey Italian sausage, a homemade tomato sauce, and a cottage cheese trick that adds creaminess and protein in one shot - all piled into roasted squash and topped with bubbling mozzarella.
Every fall season I set myself a challenge to find one more way to love squash season. This year I wanted a spin on spaghetti night using spaghetti squash instead of pasta, built around a homemade sauce rather than a jar of marinara.
It's a naturally lower carb swap if that matters to your table, but honestly it earned a spot in the rotation because it just tastes good. If you want to keep things simple, my garlic Parmesan spaghetti squash is proof that you don't need much to make this vegetable really shine. And if you're working around low FODMAP or lactose needs, the notes below walk through the swaps that work without giving anything up on flavor.
Jump to:
- Why You'll Love This Recipe
- What You'll Need
- Choosing a Spaghetti Squash
- Step-By-Step Instructions
- Tips and Tricks
- Ingredient Swaps
- Variations
- Meal Prep This Recipe
- Storing and Reheating
- Low FODMAP Notes
- FAQs
- What To Serve With Spaghetti Squash Boats
- More Loveable Dinner Recipes You'll Love
- Love This Recipe?
- Recipe
Why You'll Love This Recipe
- Tastes like pasta bake, but the "noodles" are a vegetable
- One filling, two uses - stuff the squash and bake any extra in a dish on the side
- Gluten free and low FODMAP without tasting like either
- The cottage cheese melts right into the sauce, so nobody even knows it's in there
- Kid-approved, even the skeptical ones
What You'll Need
- Spaghetti Squash - Buy one that's around 2 pounds. Squash comes in all sizes at the store. A bigger squash means more room for filling. A smaller one might give you extra filling leftover - which is not a problem. More on that below.
- Turkey Italian Sausage - Lean, flavorful, and it soaks up the tomato sauce beautifully. Swap in pork Italian sausage if that's what you have. It will be a little richer and greasier, but still really good.
- Cottage Cheese - This is the move for creaminess without heavy cream or ricotta. It melts right into the filling and adds a little protein too. Blend it with an immersion blender first if the curds bother you. I do this for my Baked Ziti With Cottage Cheese too, and it works like a charm.
- Canned Tomato Sauce and Diced Tomatoes - Use both, undrained. The liquid from the diced tomatoes keeps the filling saucy as it bakes back inside the squash.
See the recipe card for the exact measurements and complete instructions.
Choosing a Spaghetti Squash
Some years we grow spaghetti squash in our garden, other years we go down the road to the local farm stand, and some years I am too late on both and end up at the grocery store. This usually happens right around Thanksgiving.
- Pick it up. Does it feel heavy for its size? Good. That means there are plenty of strands inside.
- Look at the color. You want a deep, solid cream or golden yellow. Put back anything with green patches or white spots.
- Press your fingernail into the skin. If it leaves a mark or punctures, the squash is not ripe yet. Put it back and grab another one.
Step-By-Step Instructions
Step 1: Preheat the oven to 400 degrees F. Wash and slice the spaghetti squash lengthwise. This is easier if you cut off the top and bottom and then slice down, with gravity on your side. Scoop out the seeds and discard them.
Step 2: Divide the garlic-infused olive oil in half and brush the cut sides of the squash with oil. Sprinkle with a bit of salt and black pepper.
Step 3: Place the squash cut-side down on a baking sheet. Roast for 30 minutes or until fork tender.
Step 4: While the squash roasts, cook the turkey Italian sausage in a large skillet over medium heat until no pink remains. Ground turkey has more water in it than traditional ground pork. Let it simmer until that liquid evaporates before moving on.
Step 5: Add the tomato sauce, diced tomatoes (undrained), cottage cheese, Italian seasoning, and half of the mozzarella cheese to the skillet. Stir. Let it simmer for 5 minutes, giving the mozzarella time to melt and the flavors time to meld. Remove from heat.
Step 6: Once the squash is tender, flip the halves cut-side up and use a fork to scrape the flesh into spaghetti-like strands. Add the strands to the Italian sausage mixture and stir to combine.
Step 7: Carefully fill each squash half with the sausage filling. Top with the remaining mozzarella and all the Parmesan cheese. Return to the oven for 10-15 minutes or until the cheese is melted and bubbly.
Step 8: Before serving, sprinkle with chopped fresh basil.
Tips and Tricks
Spaghetti squash does not come in one standard size, folks. If you have more filling than fits back inside the squash halves, pour it into a small baking dish, top with extra cheese, and bake it alongside the stuffed squash. Zero waste, bonus serving. Future you will be grateful.
Fork technique matters. Once the squash is roasted, use a fork and scrape from side to side. It feels backwards, but that direction gives you longer ribbon-like strands instead of short, broken pieces.
Don't rush the sausage. Cook it until fully browned with no pink remaining. Turkey sausage has more water than pork sausage, so just let it simmer until the liquid evaporates before adding the sauce.
Shred your own cheese. For the best melt, grab a block of mozzarella and shred it yourself. Pre-shredded bags have a coating on them that slows down the melt.
Want golden brown cheese on top? Run the broiler for the last 2-3 minutes of the second bake. Watch it closely, but the result is worth it.
Ingredient Swaps
- Sausage Options: Swap turkey Italian sausage for pork Italian sausage or a mild chicken sausage. If using pork, expect a bit more grease in the pan. Drain it before adding the sauce.
- Cottage Cheese Options: Use full-fat cottage cheese for the best result. Lactose-free cottage cheese works great as a low-lactose option. Blend it smooth with an immersion blender if you prefer not to see any curds in the filling.
- Cheese Swaps: No mozzarella? Provolone melts beautifully and has a similar mild flavor. For a low-lactose version, skip the mozzarella and double the Parmesan. Parmesan is naturally low in lactose and still gives you great flavor and a golden top.
Variations
Dairy Free Spaghetti Squash Boats: Use a dairy-free mozzarella shred and skip the cottage cheese. Add an extra splash of tomato sauce to keep the filling moist.
Vegetarian Stuffed Spaghetti Squash: Skip the sausage and use a can of rinsed lentils or a cup of cooked quinoa instead. Load up on diced bell peppers for more texture.
Extra Cheesy: Add a layer of Parmesan Cheese Crisps on top right before serving for a little crunch. They take five minutes and are absolutely worth it.
Spicy Version: Add a pinch of red pepper flakes to the sausage while it cooks. Not spicy, as my family would say. Just enough warmth to notice.
I haven't tested these variations in my kitchen. If you replace or add any ingredients, please let us know how it turned out in the comments below!
Meal Prep This Recipe
My secret to keeping real food on our dinner table and Hot Pockets out of the microwave.
- Make the filling in advance. It gives the flavors time to meld and honestly tastes better the next day.
- Store it in an airtight container in the refrigerator until you are ready to use it.
- When it's time to bake, heat the filling in a skillet or the microwave first before stuffing the squash. This makes sure everything is warm going into the second bake when you melt the cheese.
- For the best texture, roast the squash the day you plan to serve it.
Extra filling? No problem. Spoon it into a greased baking dish, top with mozzarella and Parmesan, and bake alongside the squash boats until the cheese is melted. Or serve it over gluten free pasta for a totally different dinner. My Gluten Free Crock Pot Mac and Cheese uses a similar cheesy approach if you want another easy option for the week.
Storing and Reheating
Store: Keep any leftover spaghetti squash boats in an airtight container in the refrigerator for up to 4 days.
Reheat: Place on a microwave-safe plate and heat for 2-3 minutes or until warmed through. You can also reheat in a 350 degree F oven for 15 minutes if you want the cheese to crisp up again.
Freeze: Spaghetti squash does not freeze well because the texture turns watery once thawed. If you have extra filling, freeze that separately in a freezer-friendly container for up to 3 months. Defrost overnight and spoon it over fresh-roasted squash, gluten free pasta, or rice.
Low FODMAP Notes
Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.
- Spaghetti Squash - Tested safe at ½ cup or 75 grams per meal.
- Garlic-Infused Olive Oil - Safe at 1 tablespoon or 20 ml per meal. The fructans in garlic are water-soluble, not oil-soluble, so all the garlic flavor transfers into the oil without the FODMAPs. This is why it shows up in almost every savory recipe on this site.
- Turkey Italian Sausage - Check the label and look for a brand without garlic or onion listed in the ingredients. Homemade is even better. My Homemade Low FODMAP Italian Sausage uses ground pork and a spice blend you control, so you know exactly what's in it.
- Canned Tomato Sauce - Safe at 1 tablespoon or 20 ml per meal. Look for a version without garlic powder in the ingredients.
- Canned Diced Tomatoes - Whole canned tomatoes are tested safe at ½ tomato or 100 grams per meal.
- Cottage Cheese - Use lactose-free cottage cheese for the most gut-friendly option.
- Italian Seasoning - Safe at typical seasoning amounts per meal.
- Mozzarella - A lower-lactose cheese, tested safe at ¼ cup or 40 grams per meal.
- Parmesan - Naturally low in lactose and a great choice. Safe at 40 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Nope. Slice it in half lengthwise, scoop out the seeds, and roast it. The skin holds its shape in the oven and becomes the bowl for your filling. Nothing to peel.
pulls away into strands without much resistance, it's done. Usually around 30 minutes at 400 degrees F, but squash size will affect the time.
Yes. Just check the ingredient label and avoid brands that list garlic powder or onion powder if you are following a low FODMAP diet. A simply seasoned turkey or pork sausage without added aromatics is your best bet.
More strands, which is a good thing. You may need to make a little extra filling to fill the shells. Double the sausage mixture and use the leftovers in a baking dish. Bonus pasta bake, no extra work.
Not at all. Pour the filling into a greased baking pan, top with cheese, and bake until melted. It looks more like a spaghetti squash casserole, and it's just as good.
Yes. Roast the squash and make the filling up to a day ahead. Store them separately in the refrigerator. When you are ready, stuff and bake for 15-20 minutes until everything is heated through and the cheese is melted.
What To Serve With Spaghetti Squash Boats
These are filling enough on their own, but if you need a little something on the side, a green salad or a simple vegetable does the job. My Low FODMAP Green Beans With Lemon Sauce are ready in 15 minutes and go with almost everything. For a heartier spread, add a side of Oven Roasted Potatoes With Garlic Oil and call it done.
More Loveable Dinner Recipes You'll Love
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Spaghetti Squash Boats
Equipment
Ingredients
- 2 pound spaghetti squash (Note 1)
- 1 tablespoon garlic infused olive oil
- salt and pepper to season the squash
- 1 pound turkey Italian sausage (Note 2)
- 8 ounces canned tomato sauce
- 15 ounces canned diced tomatoes undrained
- ½ cup full-fat cottage cheese (Note 3)
- 1 tablespoon Italian seasoning
- 1 cup mozzarella cheese shredded, divided (Note 4)
- ½ cup Parmesan cheese shredded
- Topping: chopped fresh basil
Instructions
- Preheat oven to 400 degrees F.
- Wash and slice the spaghetti squash lengthwise. Scoop out the seeds and discard.
- Divide the garlic-infused olive oil in half and brush the cut sides of the squash with the oil. Sprinkle with salt and ground black pepper.
- Place the squash cut-side down on a baking sheet. Roast for 30 minutes or until fork tender.
- While the squash roasts, cook the turkey Italian sausage in a large skillet over medium heat until no pink remains. Ground turkey releases more liquid than pork. Let the sausage simmer until the liquid evaporates before adding the sauce.
- Add the tomato sauce, diced tomatoes (undrained), cottage cheese, Italian seasoning, and half of the mozzarella cheese. Stir. Simmer for 5 minutes until the mozzarella is melted and the flavors have come together. Remove from heat.
- Once the squash is tender, flip the halves cut-side up. Use a fork to scrape the flesh lengthwise into spaghetti-like strands. Add the strands to the sausage mixture and stir to combine.
- Carefully fill each squash half with the sausage filling. Top with the remaining mozzarella and all of the Parmesan cheese.
- Return to the oven for 10-15 minutes or until the cheese is melted and bubbly. For golden brown cheese, broil for the last 2-3 minutes. Watch closely.
- Before serving, sprinkle with chopped fresh basil.
Leave a Reply