Meal Prep Spaghetti Squash Bowls with Spicy Sausage and Kale
Prep time
Cook time
Total time
Serves: 4 servings
  • 1 spaghetti squash
  • Cooking spray
  • 2 Tbsp. olive or avocado oil, divided
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • salt and pepper
  • Crushed red pepper flakes
  • 1 lb. hot Italian chicken sausage, removed from their casings (I used Publix Greenwise brand, which is Whole30 compliant, but check the labels for any weird ingredients if that matters to you!)
  • 1 bunch kale, leaves torn from stems
  1. Preheat your oven to 400F.
  2. Carefully cut your spaghetti squash into two halves and scoop out the seeds. Spray each exposed, cut side with cooking spray and sprinkle it with a pinch each of salt and pepper. Place the two cut halved face down onto a baking sheet. Bake for 45 minutes.
  3. With about 20 minutes left on the timer for your spaghetti squash, you can start the rest.
  4. Heat 1 Tbsp. of oil in a large skillet over medium heat.
  5. Add the diced onion, sprinkle with a pinch of salt, pepper, and crushed red pepper flakes to your liking. Let the onions sauté, stirring occasionally, for about 3 minutes before you add the minced garlic.
  6. About 30 seconds after you add the garlic, add the sausage (make sure the casings are removed!) and begin to cook it, crumbling the sausage up into small pieces with a wooden spoon.
  7. Once the sausage is crumbled and cooked through, (it should only take a few more minutes) you can add the other Tbsp. of oil to keep the pan from burning.
  8. Add the torn kale pieces, stirring and cooking until the kale is wilted and soft. Remove the pan from the heat.
  9. When the spaghetti squash is done, remove it from the oven. It helps to let it cool for 10-20 minutes before trying to handle it if you have the time, but you can always use oven mitts to grab the halves.
  10. Using a fork, scrape out the squash from the shells into the pan with the sausage and kale.
  11. Stir until everything is evenly combined, and portion out into four tupperware containers.
Recipe by Ally's Cooking at