Whole30 Tuscan Spaghetti Squash Casserole
This Whole30 Tuscan Spaghetti Squash Casserole is a delicious and easy casserole the entire family will love! Homemade pork sausage, kale, and spaghetti squash are all tossed in a delicious dairy free garlic cream sauce and baked. Healthy comfort food at it’s finest!
You guys, I think this Whole30 Tuscan Spaghetti Squash Casserole may be one of my new favorite recipes. I wasn’t even planning on recipe testing (or cooking in general) today, but I had a spaghetti squash that I needed to use up, so I was trying to think of fun ideas. I got some pork and kale at Trader Joe’s today, and decided all 3 together would be tasty, but…it needed a sauce. Enter: dairy free creamy garlic sauce! I used a combination of garlic, cashews, and coconut milk to create an Alfredo-like sauce without any dairy. And it’s so delicious, if I do say so myself!
What You Need to Make This Whole30 Tuscan Spaghetti Squash Casserole
You only need a few simple ingredients to make this delicious meal! All quantities and full recipe can be found at the bottom of this post!
- Sausage – You can either make your own using ground pork (I love to get my heritage breed pork delivered to my doorstep from Butcher Box!), or use store-bought Italian sausage (ButcherBox also has sugar free Whole30 compliant Italian sausage!).
- If making your own sausage, you’ll need fennel seed, ground sage, thyme, white pepper, cayenne pepper, garlic powder, all spice
- 1 large spaghetti squash
- 4 cups kale
- Minced garlic
- Raw, unsalted cashews
- Full-fat coconut milk
- Lemon
- Crushed red pepper
That’s it!
How to Make This Whole30 Tuscan Spaghetti Squash Casserole
Preheat your oven to 400. Cut your squash in half (I like to cut it in half horizontally, which is the opposite of how most people do it!) It creates longer “spaghetti-like” strands this way! Scoop out the seeds and lay both halves cut-side down on a parchment-lined baking sheet. Bake the squash for 35-40 minutes (depending on the size of the squash you may need more time – you’ll know it’s done when you can easily pierce it with a fork!).
Meanwhile, make the sausage. Heat a large sauté pan over medium high heat and add all sausage ingredients. Stir/cook for 5-7 minutes until browned and cooked through. Drain the fat. Add the kale and cook for an additional 1-2 minutes until it begins to wilt. Set the pan aside.
Make the creamy garlic sauce: Combine all of the sauce ingredients in a high-speed blender and blend on high for 30 seconds or until it is very creamy. The cashews do not need to be soaked beforehand.
Once the squash is cooked, remove it from the oven and use a fork to remove the strands. Add the squash and the garlic sauce to the pan with the sausage and kale. Mix it well. Transfer to a casserole dish and bake at 400 for 15 minutes, or until the sides and bubbling and it’s warmed through. Serve and enjoy!
You can also sub in spinach for the kale, or use ground chicken or ground turkey instead of pork!
Ok, so add this Tuscan Spaghetti Squash Casserole to your meal plan for next week, mmk?! And as always, if you make something and love it, it would mean the world to me if you could give it 5 stars and leave a review on the blog!
Looking for some other yummy spaghetti squash recipes? Check these out!
Whole30 Spaghetti Squash Carbonara
Happy cooking!
This page contains affiliate links. This means if you use one of my links, I may receive a small commission at no additional cost to you. Thank you for supporting Mary’s Whole Life!
Whole30 Tuscan Spaghetti Squash Casserole
Ingredients
Sausage (If making your own)
- 1 lb ground pork
- 1 tsp fennel seed
- 1 tsp salt
- 2 tsp ground sage
- 1 tsp thyme
- 1 tsp white pepper, black is fine if you don't have it
- 1/4 tsp cayenne pepper
- 1/2 tsp garlic powder
- 1/4 tsp all spice
Creamy Garlic Sauce
- 2 cloves garlic
- 1 cup raw cashews
- 3/4 cup water
- 1/2 cup full-fat coconut milk, Coconut milk separates in the can, so make sure to whisk it well before measuring!
- 1/2 lemon, juiced
- 1 tsp salt
- 1/2 tsp red pepper flakes
- 1/4 tsp pepper
Remaining ingredients
- 1 large spaghetti squash
- 4 cups kale, stems removed, coarsely chopped
Instructions
- Preheat oven to 400. Cut your squash in half (I like to cut it in half horizontally which is different than how most people do it, but it creates longer "spaghetti" strands this way!) Scoop out the seeds and lay both halves cut-side down on a parchment-lined baking sheet. Bake the squash for 35-40 minutes (depending on the size of the squash).
- Meanwhile, make the sausage: Heat a large saute pan over medium high heat and add all sausage ingredients. Stir/cook for 5-7 minutes until browned and cooked through. Drain fat. Add the kale and cook for an additional 1-2 minutes until it begins to wilt. Set the pan aside.
- Make the creamy garlic sauce: Combine all sauce ingredients in a blender and blend on high for 30 seconds or until very creamy. The cashews do not need to be soaked beforehand.
- Once the squash is cooked, remove it from the oven and use a fork to remove the strands. Add the squash and the garlic sauce to the pan with the sausage and kale. Mix well. Transfer to a casserole dish and bake at 400 for 15 minutes or until sides are bubbling and it's warmed through. Serve and enjoy!
109 Comments on “Whole30 Tuscan Spaghetti Squash Casserole”
Would love it if you’d include the nutritional values ….. At least the calories plus macros (fat/carbs/sugars) 😉
I may try to start doing this soon!
hi if you go onto myfitnesspal and add the recipe it will come out with the full nutrition breakdown … It works very well is easy and free… I have used it for many many years.
ok thanks!
Great suggestion. How? Do I add all the ingredients one by one, or is there a quicker way?
This was delicious! A nice change to how I typically serve my spaghetti squash. I did use spinach instead of kale because that’s what I had on hand. Adding it to the rotation!
I’m so glad you loved it, Valerie!! Thank you for letting me know 🙂
Made this for dinner and was awesome!! I subbed spinach since the hubby does not like Kale- he has two helpings and said it was fantastic!! Thanks Mary!
Amazing! so glad you liked it! Thanks for letting me know, Stephanie!
Pingback: Whole30 #Tuscan #Spaghetti #Squash #Casserole – Recipes Food
I decided to make this casserole with Butternut squash because I couldn’t find spaghetti squash in the middle of summer. Other than making it an additional 10 minutes to get the noodles to soften it was amazing!! Even my hubby commented o how good it was!!
YAY! I’m so glad you liked it! Thanks for letting me know! Good to know it works with butternut squash 🙂
This was so good!! Like some other commenters I used spinach because that’s what I had on hand and it worked great. My meat and potatoes loving husband said it’s definitely a keeper recipe. I’ve always been nervous about trying the sauces made with cashews because I just didn’t think it would taste good. I was wrong and will absolutely be using this garlic sauce again. Thanks for such a delicious recipe!!!
Yay!! I am so glad you liked it! Glad to know it works with spinach! <3
I made this tonight including the homemade sausage. Delicious! I added sliced tomatoes on top because everything is better with tomatoes. 🙂
Yum! I am so glad you liked it!!
Pingback: Whole30 Sloppy Joe Bowls - Mary's Whole Life
I am planning on cooking this recipe tonight. I do not have an oven right now. Do you know if this would work in the instant pot and how long would I cook it in there?
Hi- I am so sorry for my delayed response! Unfortunately I have not tried it in the Instant Pot…but if you manage to cook the squash in there based off Googled directions and then make the sausage/kale on saute function, it should work! You don’t need to bake it.
This was incredible. I don’t have a blender so I did the sauce in the food processor, and it took a few minutes on high to get creamy. I also added a full teaspoon of red pepper flakes and an extra cloves of garlic because those are my favorite, I’m Italian, and I can’t help myself. Husband said this is a keeper!
Yay! I am so glad you liked it! Thank you so much for letting me know. 🙂
Looks delicious! Is it possible to substitute something for the cashews?
Unfortunately I haven’t tested any substitutes (nor do I know of any that have a similar texture to cashews!) – a lot of people asked for this during my takeover, so I am going to work on finding alternatives 🙂
Ok, thank you! 🙂
Can you make this without the cashews? Unfortunately I’m allergic so just wondering if you think the sauce will be okay without it. Thanks!!!
Unfortunately the cashews give it a unique creamy texture and I’m afraid it would be watery without them. A lot of people have asked for a substitute, so I will work on finding one 🙂
Pingback: Whole30 #Tuscan #Spaghetti #Squash #Casserole – Bestfoodmody
This was DELICIOUS! I used store-bought sausage because I’m lazy and subbed spinach for kale because the hubs hates kale, but wow. Even he asked for more, which never happens with our healthier dinner. Definitely adding this to the rotation!
I’m so glad you liked it! thanks for letting me know <3
This is delicious! The best whole 30 recipe I have made thus far. My entire family of 5 loved it, even our 2-year-old. The recipe is great as is but I have started subbing chicken stock for the water and adding 1/2 to 1 TB nutritional yeast for a cheesy flavor. Also use the sauce drizzled over roasted potatoes and broccoli. So good!! Thank you for sharing.
This might be one of my favorite meals ever. I used while30 compliant store bought sausage, but kept to everything else. I am not a kale fan, but the texture was great here. How do you think this would do to freeze the leftovers??
Yay! I am so glad you liked it! I think it would be fine to freeze.
Oh my heavens!!! This is INSANE how delicious it is. it’s crazy how indulgent it feels as much as Alfredo sauce. Will make this again and again and again. Used spinach instead of kale bc it’s what was on hand— loved it— will make it again this way and double the spinach.
I’m so glad you loved it!!! Thanks for letting me know!
Is it possible to roast the spaghetti squash ahead of time? Thank you:)
Yes you can definitely make all of the parts ahead of time then combine when you’re ready to bake it! 🙂
This is one of THE tastiest meals I have ever eaten! And to think this is Whole30! I’m obsessed, Mary! Thank you for sharing this!!
Made this tonight to prep for January Whole 30. WOW! So good! Did spinach because the husband refused to eat kale and added more garlic to the sauce. This is a keeper. Will definitely be making again!
Thanks so much Allison! I’m so glad you enjoyed it!
This was so delicious. I will definitely make this again. I made it as written, except I didn’t add all the spaghetti squash, because I wanted it extra creamy. Well done Mary!
Thank you, Lani!!
Made this last night for lunches this week, and holy cow was it amazing. My husband taste tested it for me and went back for a second scoop. Without knowing the ingredients, he said it tasted just like Alfredo sauce. What a win. Thank you!
Yay! I’m so glad you enjoyed it!
Can i use Spiraled spaghetti squash?
I’ve only used it with baked spaghetti squash strands, but any spiraled veggie should work!
How would you substitute chicken for the sausage? We don’t eat pork
I would do ground chicken or pre-cooked/Rotisserie chicken instead!
My husband and I really enjoyed this dish! We’ll be making it again. We used ground turkey instead of pork, which tasted great and eliminated the need to drain the meat after browning. Next time, I’ll double the kale too — it cooks down so much they you don’t have to worry about overdoing it. Thanks for this recipe!
You’re so welcome! Glad you enjoyed it!
This recipe is sooo easy and sooo good!! We’re on Round 4 of Whole 30 and took to a church dinner we have once a week. Almost all of it was gone by the end of the night! I also doubled the recipe! So many compliments!
This looks fantastic! Thanks for the great idea!!
You’re so welcome!
This was delicious!! My best friend is allergic to nuts, any suggestions for a substitution for cashews?
I am working on testing out some alternatives – stay tuned 🙂
I didnt have any cashews on hand so I put a small can of diced chilies in 🤷♀️ it’s not the creamiest but it’s still delicious. I’m thinking some sliced or diced white potatoes would thicken it up a bit as well. Make it practically the casserole version of the zuppa tuscona soup at olive garden!
Yum! Glad it still worked out!
Can you make it without the coconut cream and just use homemade cashew cream?
I am afraid the coconut cream will over power the flavor and all you taste is coconut?
Please let me know Because I would love to make this tonight
Thank you
Hi Patricia- So sorry I missed your comment yesterday – it doesn’t taste like coconut, but if you prefer to just use cashews you certainly can.
This dish was super easy to make and delicious! My husband and kids all loved it. Definitely will put it into our dinner rotation. Just wondering … for those with nut allergies, is there anything to use in place of the cashews?
I haven’t tested it without the cashews but there has to be a way! I will work on that. Thanks so much, Danielle!
This is absolutely delicious! About to make it for the second time.
Thank you Katie!
I’m so glad I was able to find this recipe. Planned on making Tuscan soup but had leftover spaghetti squash I needed to use. Those asking about a nut free sauce, I didn’t have cashews but had leftover “alfredo” sauce from a dish I made several days ago (bonus I was able to use additional leftovers!). I did add 1/2 c nutpods (no coconut milk), and omitted the water because I didn’t have enough alfredo” sauce but the recipe below should be enough…
This may change the flavor from the original recipe but it was really good!
2 TBS ghee/oil
1 TBS arrowroot flour
1 1/2 c coconut milk
salt/pepper for flavor
Melt ghee/oil, whisk in arrowroot flour until combined. Add in milk and whisk until mixture thickens and is smooth. Recipe by realfoodwithjessica.
Thank you so much for sharing a nut free option!
Do you have any nutritional information on this delicious recipe? We really enjoyed it!
I’m so glad you enjoyed it! Unfortunately I do not have nutritional info on my site (yet) but hope to change that soon!
This has become one of my Top 5 Whole30 meals (on and off round). I love it… I am not a fan of kale, however, so subbed in broccoli instead- and we inhale it. Thank you so very much for sharing the recipe.
That sounds like an amazing sub! Glad you enjoyed it Sarah!
This was fabulous. Made with chicken sausage, as that’s what I had on hand. Will definitely make again, with even more veggies. The sauce was thick and creamy. So good!
So glad to hear that, Sue! Thank you!
I made this for my lunches for the entire week and it did not disappoint! Usually after eating the same lunch for a whole week I am sick of it but I could have eaten this for another week…it’s that good! It’s easy to make, full of flavor and you can’t beat the ingredients. This is definitely going to be a recipe that I make again and again!
Woo hoo! Thanks Kelsey!
this is amazing and one of our new favorites!!! The only thing I add is a little Nooch for a bit of umami/cheese flavor.
Great idea! Glad you liked it!
Absolutely love this dish, even the kale! Any updates on nutritional info? Thanks!
Not yet! My new site will be up in August, hoping to have the info available then! Glad you loved this dish 🙂
Delicious & easy.. I didn’t have ground pork so I used sweet Italian turkey sausage .. we will make it again!
Awesome, thanks so much! Glad you enjoyed it!
Loved this! And it was loved even more by my boyfriend. We used chicken instead of pork and it turned out great. Also used spinach instead of kale – just what we normally have on hand. This is a staple in our meal rotation! At the beginning of COVID-19 it was hard to find spaghetti squash and all we wanted was this recipe. So glad we are able to find the squash now!!
Thank you Teresa, so glad you both enjoyed it!
We made this dish tonight & on a scale of 1-10 we give it a 10! We added some bacon along with the sausage and it sent it over the top for us! My husband had 2 servings! Will absolutely make this again!
Thank you Beverly! I am so glad you enjoyed it!
This was delicious! I would love this even off of whole 30 cycle.
Thanks Kim! These recipes are definitely meant to be enjoyed whether you’re doing Whole30 or not, so that’s great!
Absolutely delicious!!!
Thank you Rebecca!!
How do you think this would turn out if I prepped everything the night before and did the last 15 mins of oven cooking the next day?
I really want to try this however it does not mention the calories. Can you please confirm the calories per serving?
Quick question. I live on your recipes, and have loved every one that I have tried. I just was put on a candida diet and cashews are off the table for now. I am determined to still be able to make my favorites and this recipe in particular. The closest nut I could think of to sub in for the cashews would be macadamias. Have you every tried other nuts in your trials? I know cashews are there for their amazing creaminess.
I know almonds work well!
Thank you, Theresa, for sharing your experience with me. I will try them.
Thanks, Theresa – I haven’t tried almonds but that is good to know. I will try to come up with a nut free option for this, Judy! Lots of my recipes have alternatives, but this one doesn’t as of right now unfortunately. Stay tuned 🙂
All I can say is WOW! This is beyond amazing.
I love love love this recipe. Thanks so sharing!!!
Thanks Kaitlin!!
Made this tonight. Trying to add more whole 30 into the diet. It was good but definitely had a bit coconut flavor. Over all good. Just don’t think it is going not have that flavor. I embraced it. Husband, the meat and potato guy, not so much.
Sorry you didn’t love it! Can I ask what type of coconut milk you used? Some brands are definitely more coconutty flavored than others
Sooooooo good! Subbed spinach for kale, added a container of TJ’s Holiday Hash for some texture and more veggies and topped with GF bread crumbs. Husband loved it, I loved it, it’s easy and healthy- will definitely be in the rotation now.
This was absolutely delicious. Next time I might cut the meat down a bit and add more kale, but that’s just my own preference. The dairy free garlic sauce was fabulous. All in all a great casserole. thank you!
I’m plant based. This recipe sounds delicious. Do you think I could use tofu to add protein or just leave it out and have as a veggie casserole?
This meal was delicious!! My husband is usually skeptical of meals with only spaghetti squash (it’s not easy convincing a pasta-loving-italian), but he not only stopped mid-bite on multiple occasions to tell me how amazing it was, but he had another serving! It was hearty and creamy! Something I definitely miss being dairy free, but not anymore. This will be in regular rotation!
Thank you so much Jessica!!
Ah yes, the ol Tuscan squash casserole. One of my favorite ways to use kale (but lol @ using favorite and kale in the same sentence). The leftovers reheat SO WELL without stinking up the breakroom microwave (although thank goodness for masks because I am an eye doctor- I interact with patients literally inches from their face and the garlic breath is REAL)
I’m going to make this for dinner tonight – but I’m wondering if I can sub the coconut milk with something else? My husband despises anything with even a hint of coconut flavor! Would almond milk work? Thanks so much!!!
Ahh Melissa I am so sorry I’m not seeing this comment until now – I haven’t tested it but almond milk should work!
This was delicious! The kale cooks down, so I think I’ll add more next time, but I loved it. Real comfort food.
This. Is. AMAZING! Wow I am so shocked this doesn’t have any dairy in it!! Insane. I added onions to the sausage sauté, doubled the garlic, and subbed the kale for spinach and WOW!! Going to try your sausage next time instead of store bought. Already looking forward to leftovers (which I never ever say)!!!
Thank you, Taylor!!
SO GOOD! Made this for my husband and 2 year old last night and the both LOVED it. My husband said this is one of his favorite meals i’ve made and bonus that it’s whole30. I call that a wife and mom WIN!
This is amazing!!!!!