Careme

Location: Harris Teeter - NorthCross Shopping Center (9759 Sam Furr Rd)

Italian Sausage & Mushroom Ragu over Roasted Spaghetti Squash (Keto)

Cozy Italian comfort—made keto. Savory sausage simmers with mushrooms and broth until deeply flavorful, then gets spooned over silky roasted spaghetti squash. It scratches the pasta itch without the crash.

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Ingredients

  • Spaghetti Squash 1 medium (about 2–2.5 lb) $1.49/lb (sale)
  • Harris Teeter Italian Sweet Pork Sausage (1 lb) 12 oz (about 3 links), casings removed $5.99 (sale)
  • Kroger® Whole White Mushrooms (8 oz) 8 oz, sliced $1.24 (sale)
  • Kroger® Yellow Onion 3 lb Bag 1/2 medium onion (about 4 oz), thinly sliced $1.99 (sale)
  • Garlic 3 cloves, minced $0.60 (sale)
  • Simple Truth Organic® Low Sodium Free Range Chicken Broth (32 oz) 1 cup $1.67 (sale)
  • Olive oil 2 tbsp, divided
  • Italian seasoning (or dried oregano) 1 tsp
  • Salt 1/2 tsp, plus more to taste
  • Black pepper 1/2 tsp
  • Crushed red pepper flakes (optional) 1/4 tsp
  • Parmesan (optional, for serving) 2 tbsp, finely grated

Instructions

  1. Heat the oven: set oven to 425°F.
  2. Prep spaghetti squash: carefully halve 1 medium spaghetti squash lengthwise and scoop out seeds. Rub cut sides with 1 tbsp olive oil and season with 1/4 tsp salt and 1/4 tsp black pepper. Place cut-side down on a sheet pan.
  3. Roast squash: roast 30–35 minutes until the skin gives when pressed and the strands pull easily with a fork.
  4. Start the ragu on the stove: while squash roasts, heat 1 tbsp olive oil in a large skillet over medium-high heat. Add 12 oz Italian sweet sausage (casings removed) and break into small crumbles. Cook 6–8 minutes until browned.
  5. Add aromatics and mushrooms: add 1/2 sliced onion, 8 oz sliced mushrooms, 3 minced garlic cloves, 1 tsp Italian seasoning, 1/4 tsp crushed red pepper flakes (optional), 1/4 tsp salt, and 1/4 tsp black pepper. Cook 6–8 minutes, stirring, until mushrooms release liquid and begin to brown.
  6. Simmer: pour in 1 cup chicken broth and scrape up browned bits. Simmer 5–8 minutes until slightly reduced and saucy. Taste and adjust salt and pepper as needed.
  7. Finish squash: flip squash halves cut-side up. Use a fork to scrape into strands; season the strands with a pinch of salt and pepper if needed.
  8. Serve: divide spaghetti squash strands between two bowls/plates and spoon sausage-mushroom ragu over each. Top with 1 tbsp Parmesan per serving (optional).

Cook time: 55 minutes

Estimated cost: $12–17

Health notes: ~650–800 kcal per serving (2 servings). Low net carbs for a pasta-style dinner, high protein. Spaghetti squash adds fiber and volume; mushrooms add potassium and umami. Choose sausage with minimal added sugar.

Drink pairing: Tomato-adjacent, savory sausage and earthy mushrooms like reds with good acidity and moderate tannin. Chianti (Sangiovese) is tailor-made here; Barbera is juicy and bright; a dry Lambrusco is a fun, food-friendly, lightly bubbly option.

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Planned by Careme.