Special Diet - Created Date : 18.8.2019

Spaghetti Squash Alfredo with Sausage and Kale

Spaghetti Squash Alfredo with Sausage and Kale

Spaghetti Squash Alfredo with Sausage and Kale

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Today I’m bringing you a super healthy sausage alfredo recipe that includes kale and spaghetti squash. It’s a guilt-free as comfort food gets!

Hi! I’m glad you are here because I want to show you the healthiest ever sausage alfredo recipe! It might be a little bold to call it the healthiest ever since I don’t know all the versions created before this one, so let’s just say it’s the healthiest I’ve ever made.

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The lightened up alfredo sauce is nothing new because I’ve used a variation of it in salmon alfredo, bacon gouda alfredo, and other recipes. The big difference in this recipe is that uses spaghetti squash instead of actual pasta, but I promise it still tastes good! I would say it might even make it easier since you don’t have to boil a pot of water and drain pasta.

Spaghetti squash is one of those foods I keep thinking I should try but don’t every get around to actually buying. Now that I get seasonal produce delivered to me, I ended up with some surprise squash that I needed to use. I wasn’t sure how to cook it, but The Kitchn has detailed instructions on how to cook it in the microwave or oven. I chose the microwave option because it was faster, and it was really simple. I’ll just send you over there to learn about it instead of trying to summarize, but don’t forget to come back :)

If you are saying, “Spaghetti squash? Really, Andi? What are you, some kind of hippie?” I would ask that you please not talk to me in that tone. We’re all friends here. If you don’t want to eat squash, by all means make this recipe exactly the same way except add cooked pasta instead of squash.

You are also more than welcome to substitute spinach or broccoli for the kale, whatever floats your boat! I made mine this way because I thought it would taste good and because I happened to have all these ingredients in my kitchen already.

If you have questions about making the cream sauce, might I refer you over to this video I made showing exactly how to do it. The production value is a little… lacking, but I think the instructions are clear. If you are a beginner at this kind of recipe, I think it will be helpful for you. Now grab your whisk, and let’s get to the recipe!

Spray a large skillet with cooking spray and heat over medium-high heat. Add sausage, and cook, stirring often, until brown. Put sausage asides with squash.

In same skillet over medium heat, melt butter and whisk in flour. Add milk about 1/4 cup at a time, whisking constantly until smooth before adding more. When the milk base is mostly liquidy and smooth, you can pour in the rest of the milk all at once. Continue whisking until sauce comes to a simmer and starts to thicken.

Whisk in cream cheese until melted and smooth. Whisk in parmesan until melted.

Now trade your whisk for a spoon, and stir chopped kale into the alfredo sauce. Cook until leaves are wilted, 3-5 minutes. Then, stir in squash and sausage until coated with sauce and heated through. Serve while hot.

Recipe Notes

See the post text above for more information about how to cook the squash and tips for making the sauce.

About Andi Gleeson

Andi Gleeson is the author of The Weary Chef, a friendly recipe blog focusing on quick and easy dinner recipes. She is a mom of two wild little boys in Austin, TX. Her obsessions are Target shopping, glitter nail polish, and Mexican food.

Share your thoughts!

Me and the man LOVE this dish – I make it regularly. Started adding some caramelized onions (olive oil on medium heat with white onions for 20+ minutes) as a topping and it’s just to die for!

Great recipe, we love healthy alternatives!

Hi, Lauren! I’m happy you liked it :) The nutrition facts are per serving. I think the fat content is so high because that’s what was in the database for chicken sausages, but if you use a lighter sausage, it would be lower in fat than shown.


2 years ago


I made this tonight and it is AWESOME. I love alfredo but I am also trying to watch what I eat–this is a perfect compromise between the two. I used chicken instead of sausage because I prefer it, but it still came out pretty good. :)

My first time trying spaghetti squash. I’m a fan! Thanks for the great tips, Andi. I, too, microwaved it. It had a crunchy texture which I liked. DH was a bit put off when he tried some I had set aside before cooking several minutes in a skillet which helped soften it. Still not a perfect swap for pasta, but he said it was quite acceptable in this dish, and actually would like to try it with other sauces, too. (I gave him a little taste with the squash, but made his with pasta based on his earlier comment.) I… Read more »

Thank you so much, Mo! My husband actually didn’t know it was squash until I told him at the end of the meal! I have to use gluten free pasta, so he thought it was just some kind of new pasta I was trying out. I will definitely try it again with other sauces too. Thank you for your sweet comment. xo

Meet The Author

Andi Gleeson is the author of The Weary Chef, a friendly recipe blog focusing on quick and easy dinner recipes. She is a mom of two wild little boys in Austin, TX. Her obsessions are Target shopping, glitter nail polish, and Mexican food.

Microwave cooking and nutrition

Are microwaves bad for your health? Almost every American house has a microwave. The convenience they offer is undeniable. However, despite the widespread use of microwave ovens and excellent safety recordings, some people suspect that cooking microwaved food makes it somewhat less healthy by removing foods from eating. Do you cook with microwave? Are microwave foods healthy?

How does microwave cooking work?

Understanding how microwave ovens work can help clarify the answers to these general questions. Microwave ovens cook food similar to radio waves but using shorter energy waves. These waves are highly selective, mainly affecting water and other electrically asymmetrical molecules - one end is positively charged and the other is negatively charged. Microwave ovens cause these molecules to vibrate and rapidly generate thermal (heat) energy.

Are microwaves safe to cook?

Some foods, when they are exposed to heat, from a microwave oven or a normal oven, are broken down. Vitamin C is perhaps the most clear example. However, since microwave cooking times are shorter, cooking with microwave does a better job of preserving vitamin C and other nutrients that are decomposed when heated.

When going to the vegetables, cooking in water takes some of the nutritional values ??because the nutrients flow into the cooking water. For example, boiled broccoli loses glycosinolate, a sulfur-containing compound that can give vegetables the ability to fight against cancer (and many find it distinctive and some find it disgusting). Steaming vegetables - even steaming microwave - is it better? In some ways, yes. For example, steamed broccoli holds more glucosinolate than boiled or fried broccoli.

Are microwaves bad for your health?

The method of cooking, which keeps the nutrients in the best way, is a method that quickly heats, warms food and uses as little liquid as possible. The microwave meets these criteria. Using the microwave with a small amount of water evaporates food from the inside out. It contains more vitamins and minerals than almost all other cooking methods and shows that microwave foods can be really healthy.

But let's not get lost in details. Vegetables are good for you in any way you prepare, and most of us don't eat enough. Is the microwave oven good or bad? Microwave is an engineering wonder, a miracle of convenience - and sometimes advantageous in feeding.

Learn more about safe microwave cooking. See. "Microwave food in plastic: Is it dangerous or not?"

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