RecipeSpaghetti Squash Pizza

Nutrition Facts
Amount per Serving
  • Calories: 300
  • Protein: 12 g
  • Total Fat: 18 g
    • Unsaturated Fat: 12 g
    • Saturated Fat: 6 g
  • Cholesterol: 20 mg
  • Total Carbohydrate: 27 g
  • Dietary Fiber: 5 g
  • Total Sugar: 11 g
    • Natural Sugar: 11 g
    • Added Sugar: 0 g
  • Sodium: 650 mg

All aboard the comfort food express! This recipe is so simple and a boatload of fun, so you can skip delivery and dive into this wholesome dish. If you haven’t tried spaghetti squash yet, allow me to introduce you to one of my fave veggie vehicles for an eeeaasy dinner. It’s a special squash that, once cooked, creates yummy noodle-like strands you can add to a bowl or enjoy directly from the shell (aka “boat”). This special squash also brings a whole host of nutrition (hello, fiber, vitamins, minerals, and antioxidants!) to your supper table.

I typically serve each person half a squash, which makes this recipe a breeze to scale up for larger groups. One squash will make two servings; two squashes will make four servings; and so on. You can also personalize the toppings to your tastebuds and eating style—skip the sausage and add leftover veggies to take it in a veggie pizza direction, or go for sweet and salty scrumptiousness with classic Hawaiian pizza flavors. Whatever floats your spaghetti squash boat!

•  You’ll find squash comes in a variety of sizes. You can choose whatever size you’d like, but I recommend trying to opt for the same sizes so they all cook at the same time. Smaller squash require less time in the oven; larger ones will require more time. If you find smaller squashes, check them closer to the 20-25 minute mark as you don’t want to overcook your squash—you’re looking for the perfect al dente “noodles.” If you use my microwave softening trick below, it’s important to reduce your cooking time by about 10 minutes in the oven. That’s because your squash has already been slightly cooked in the microwave, and sticking to the standard oven cooking time can result in overcooked, mushy squash.

• Cutting squash can be a little intimidating at first, but once you know a trick to simplify, you’ll become a slicing savant. All you have to do is microwave for about 3 minutes to soften it up, then cut, and it’s ready for the oven. 

• The sausage is optional, but it adds great heartiness and of course, increases the protein content and thus, the satisfaction of the meal. I usually go for poultry sausage because it’s healthier. And I usually go for pre-cooked varieties because it’s more convenient. I like to take a few minutes to sear the sausage (even though it’s already cooked) because it intensifies the delicious flavor. I know it’s an extra step, but trust me, it is so worth it!

  • Prep time
  • Total Time
This recipe makes 2 servings
  • • 1 spaghetti squash
  • • 2 teaspoons olive oil
  • • Salt and pepper
  • • 2 pre-cooked poultry sausages, sliced into thin wheels, optional
  • • ¾ to 1 cup marinara sauce
  • • ½ cup part-skim shredded mozzarella
  • • 2 to 4 tablespoons grated Parmesan
  • • Optional red pepper flakes

Preheat oven to 400º.

Cook spaghetti squash
Microwave for about 3 minutes to slightly soften it up and make it easier to slice in half. Cut in half lengthwise and scoop out seeds (and discard) using a large spoon. Rub 1 to 2 teaspoons extra virgin olive oil on the inside flesh of each half and sprinkle on salt and pepper. Lay both halves on baking sheet with the cut side down. Bake in the oven for about 30 minutes until the skin is softened; (you may notice some slight browning; this is for a medium-sized squash–the time can vary depending on the size of your squash and the temperature of your oven).

While the squash cooks, prepare the sausage pieces, if using. Liberally mist a skillet with oil spray and warm over medium-high heat. Add the sausage pieces and sauté them for a few minutes, searing all sides to slightly brown and deepen the flavor. Turn off the heat and let them sit in the pan until the squash is cooked.

When the squash is ready, remove from oven and allow them to slightly cool. Then, flip them over so the cut side is facing up, shred the insides of the squash using a fork, “fluffing” the interior to create spaghetti-like strands. Keep the strands within the squash shell, as this will be your serving “bowl.”

Build the “pizzas”
Set oven to broil.

To each squash half (bowl), add ¼ cup of your favorite marinara sauce and mix into the strands. Stir in optional seared sausage slices, too. Then, cover with 2 tablespoons sauce and heaping ¼ cup shredded part-skim mozzarella cheese. Sprinkle on 1 to 2 tablespoons grated Parmesan and optional crushed red pepper flakes for heat or any other preferred seasonings. Place back in oven on the top rack and broil (watching closely so it doesn’t burn) for a minute or so until the cheese is melted with some charring.

Nutrition information provided for ½ squash without sausage. If adding sausage, each serving will provide 420 calories and 25 g protein.



Try my sweet-and-savory Hawaiian version.