Tuscan Spaghetti Squash Casserole
This Whole30 recipe is a Tuscan Spaghetti Squash Casserole the entire family will love! Roasted squash, kale, and tender ground sausage are smothered in a creamy, dairy-free garlic sauce and oven-baked to delicious perfection. This easy recipe is dairy-free, gluten-free, healthy comfort food at its finest!
This post was updated with new photos and copy on October 2nd, 2021.
TABLE OF CONTENTS
What Makes This Recipe Great
This Whole30 Tuscan Spaghetti Squash Casserole Recipe might be one of my new favorite recipes! I used a combination of garlic, cashews, and coconut milk to create a creamy, Alfredo-like sauce without any dairy!
Spaghetti squash is a superhero vegetable. It is versatile, healthy, and really absorbs the flavors you’re cooking with because it is so mild. It’s the perfect substitute for pasta and potatoes because it has the same hearty textures, but with a fraction of the carbs.
If you’ve avoided using this squash in your recipes because it seems difficult, this recipe is for you! You’ll find out how to cut spaghetti squash, how to cook spaghetti squash, and how to use this low-carb veggie in a delicious casserole.
If you love spaghetti squash recipes, try my Whole30 Spaghetti Squash Carbonara, Whole30 Sloppy Joe Bowls, or Eggplant Parm(less) Spaghetti Squash Casserole!
Ingredient Notes
For a full list of ingredients, please see the recipe card below.
Spaghetti Squash Casserole
- 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 (Butcher Box 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, and allspice.
- Kale: If you aren’t a fan of kale, you can sub in spinach or your favorite greens!
- Spaghetti Squash: I like to cut my spaghetti squash in half horizontally. This is the opposite of how most people do it! It creates longer “spaghetti-like” strands this way. Scoop out the seeds and that’s it!
Creamy Garlic Sauce
- Cashews: If you have a high-speed blender, there is no need to soak the cashews. If you don’t have a high-powered blender, soak the cashews for at least one hour. This will help them get really smooth.
- Garlic: Use fresh garlic cloves or a jar of minced garlic.
- Coconut Milk: I use a can of full-fat, unsweetened coconut milk. It often separates in the can, so be sure to whisk it before using it.
- Lemon Juice: Freshly squeezed lemon juice is always preferred, but a jar of lemon juice will work in a pinch.
- Red Pepper Flakes: Use more or less depending on preference for spice.
- Salt and Pepper: Use to taste.
Recipe Step by Step
- First, preheat your oven to 400.
- I like to cut my spaghetti squash in half horizontally. This is the opposite of how most people do it! It creates longer “spaghetti-like” strands this way! Scoop out the seeds and lay both squash 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 or skillet over medium 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 dairy-free 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 unless you do not have a high-speed blender.
- 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 baking dish and bake at 400 for 15 minutes, or until the sides and bubbling and it’s warmed through.
- Serve and enjoy!
Mary’s Tips & Tricks
- Protein:Â You can use ground chicken or ground turkey instead of pork.
- More Spice: For extra heat, simply use an extra few dashes of red pepper flakes! On the flip side, to make this less spicy, omit the crushed red pepper or add slightly less.
- Nut-Free: Unfortunately the cashews help to make this creamy garlic sauce super creamy without the dairy. I haven’t tested it with any nut-free substitutions.
Storage Tips
- Make Ahead: Prepare the spaghetti squash according to the instructions in steps 1 and 2. Then, store it in an airtight container in the refrigerator for up to 3 days. When you are ready to make the casserole, start at step 3.
- Leftovers: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or in a skillet on the stovetop.
Serving Tips
- This is a dairy-free recipe, but if you want, you can top it with cheese like parmesan cheese or mozzarella cheese. Use dairy-free cheese if preferred.
Recipe FAQs
Spaghetti squash is an excellent, low-carb substitute for pasta. A whole spaghetti squash has about 10 total grams of carbs. If you are wondering if spaghetti squash is keto, the answer is yes! Because it has about 2 grams of fiber, the net carbs for a whole spaghetti squash are 8 grams!
This recipe is not vegan due to the sausage, however, simply remove the animal protein from this recipe and it is vegan!
Try These Easy Whole30 Casseroles…
Instant Pot Buffalo Chicken Casserole
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
- ¼ tsp cayenne pepper
- ½ tsp garlic powder
- ¼ tsp all spice
Creamy Garlic Sauce
- 2 cloves garlic
- 1 cup raw cashews
- ¾ cup water
- ½ cup full-fat coconut milk, Coconut milk separates in the can, so make sure to whisk it well before measuring!
- ½ lemon, juiced
- 1 tsp salt
- ½ tsp red pepper flakes
- ¼ 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!
Notes
Mary’s Tips & Tricks
- Protein:Â You can use ground chicken or ground turkey instead of pork.
- More Spice: For extra heat, simply use an extra few dashes of red pepper flakes! On the flip side, to make this less spicy, omit the crushed red pepper or add slightly less.
- Nut-Free: Unfortunately the cashews help to make this creamy garlic sauce super creamy without the dairy. I haven’t tested it with any nut-free substitutions.
Storage Tips
- Make Ahead: Prepare the spaghetti squash according to the instructions in steps 1 and 2. Then, store it in an airtight container in the refrigerator for up to 3 days. When you are ready to make the casserole, start at step 3.
- Leftovers: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or in a skillet on the stovetop.
Serving Tips
- This is a dairy-free recipe, but if you want, you can top it with cheese like parmesan cheese or mozzarella cheese. Use dairy-free cheese if preferred.
158 Comments on “Tuscan Spaghetti Squash Casserole”
I tried this recipe. It was super easy & was delicious. I swapped out pork sausage & used sweet chicken sausage & I used spinach instead of kale.  It was very flavorful. It’s the perfect time of year for a casserole. I will definitely make this again. I also shared with a friend.Â
This is different than any other whole30 recipe I’ve tried, and it’s delicious!
Is there a way to make this nut free?
The sauce was so good!! will be doubling next time for some extra creaminess – maybe try with some mushrooms !
You know it’s a great recipe when your two year old gobbles it down! I used venison and  mushrooms and added more garlic to the sauce since we like things extra garlicky! Super delicious!!Â
This is amazing!!!!!Â
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! 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)!!!Â
Thank you, Taylor!!
This was delicious! The kale cooks down, so I think I’ll add more next time, but I loved it. Real comfort food.Â
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!
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)
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!Â
Thank you so much Jessica!!
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 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!
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.
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
All I can say is WOW! This is beyond amazing.
I love love love this recipe. Thanks so sharing!!!
Thanks Kaitlin!!
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 🙂
I really want to try this however it does not mention the calories. Can you please confirm the calories per serving?
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?