Creamy Spaghetti Squash with Tomatoes and Sausage - Slender Kitchen

Creamy Spaghetti Squash with Tomatoes and Sausage

Weight Watchers® SmartPoints™
(7 PointsPlus®)

Recipes Content


I have a pretty simple solution when it comes to replacing pasta in recipes with spaghetti squash or zucchini noodles in order to make sure it's a satisfying meal. First of all I take a look at the calorie count to see what kind of modifications I may need. Since cooked pasta has about 200 calories per 1 cup cooked (2 oz.) you can immediately cut subtract around 170 calories from the total. Then I look at the new calorie information and overall recipe to decide if that simple switch is enough, or if I need to supplement to make it a meal and bump up the calorie and/or protein count. Then to do that, I simply add more protein or add a simple protein source if there wasn't one like chicken, sausages, or shrimp. That's it.

For today's recipe, the original recipe called for cheese tortellini. Eliminating that, I was left with only 139 calories per servings so I knew I needed to add something. Based on the flavor profile, I decide to go with chicken sausages since they cook up in minutes and I thought would add some great flavor to the overall recipe. That's basically it!

Prep Time

Creamy Spaghetti Squash with Tomatoes and Sausage

Prep Time: 
Cook Time: 
Total Time: 


  • 1 U large spaghetti squash (or 2 medium)
  • 4 U chicken sausages
  • 1 tbsp butter
  • 2 U cloves garlic, minced
  • 1.5 tbsp flour (or 1.5 tsp arrowroot for lower carb)
  • 1 tsp onion powder
  • 1.25 cups nonfat milk
  • 1/2 cup fat free half and half (full fat for lower carb)
  • 14.5 oz canned diced tomatoes (do not drain)
  • 2 cups spinach
  • 1/2 tsp oregano
  • 4 tbsp fresh basil
  • 4 tbsp Parmesan
  • Salt and pepper

Nutritional Facts

Serving Size: 
1.5 cups
Amount Per Serving
Calories 314
Calories from Fat 100
% Daily Value *
Total Fat 11g
Saturated Fat 6g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 81mg
Sodium 803mg
Total Carbohydrate 25g
Dietary Fiber 3g
Sugars 13g
Protein 23g


  1. Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds. Season with salt and black pepper. Bake for about 1 hour on a baking sheet with the cut side down. 
To microwave cut the squash in half lengthwise, scoop out seeds. Place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft. Scrape out all the flesh.
  2. Cook the sausage according to package directions and set aside.
  3. Meanwhile, melt the butter in medium saucepan. Add the garlic and cook for 2-3 minutes until fragrant.
  4. Add the flour and onion powder and stir for about 1 minute until browned.
  5. Slowly whisk in the milk and half and half.
  6. Continue stirring until to comes to a simmer. Add the tomatoes and spinach.
  7. Cook until the sauce thickens, stirring occasionally, and spinach is wilted.
  8. Turn off heat. Add the oregano, basil, Parmesan, salt, and pepper.
  9. Stir in the spaghetti squash and sausage. Let sit for 4-5 minutes for sauce to get absorbed and thicken. If sauce gets too thick, add 1-2 tbsp. milk.
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