Here’s a dish I remember loving before going #keto — Spaghetti Casserole. A.K.A “Million Dollar Spaghetti.” This recipe uses “zoodles,” (but you could use spaghetti squash if you prefer). Either way, it’ll be #lowcarb delicious and super healthy.
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✅Low Carb Spaghetti “Zoodle” Casserole
Total Carbs/Serving: 9.5g
Total Net Carbs/Serving: 7.7g
Nutrition: 548.1 Calories/29.6g Protein/43.1 Fat/9.5g Carbs/1.2g Fiber
1 tbsp. Ghee or fat of choice
3 lbs. Zucchini and/or golden summer squash (~5-6 medium squashes)
1 ½ tbsp. Kosher salt
1 lbs. Hot Italian sausage, casings removed
½ C Heavy cream
8 oz. Cream cheese, softened
1 C Whole milk ricotta cheese
½ C fresh parsley, chopped
Sea salt and black pepper, to taste
2 Large eggs
½ C Grated Parmesan cheese, divided
24 oz. tomato sauce (I used Rao’s; or you can use my recipe: https://youtu.be/XiBkn8zUJm8)
1 C Shredded whole milk mozzarella cheese
🔔Zoodle Substitution: spaghetti squash or other vegetable “zoodles”
🔔Sausage Substitution: Any ground meat, like beef or chicken.
You need to adjust the nutrition content depending on your substitutions.
1. Preheat oven to 350 degrees; lightly oil a casserole dish with fat of choice (I used ghee). Set dish aside.
2. Wash and trim the squash. Using a Spiralizer or julienne peeler, make your zoodles. Place the zoodles in a bowl with kosher salt and, using your hands, toss the zoodles to make sure even coating with salt. Pour the zoodles in a large mesh strainer or colander and let the zoodles “sweat” for at least 20 minutes. A large amount of liquid will come out so be sure to place the strainer over a bowl or sink to catch the water.
3. While your zoodles sweat, remove the sausage from the casings; in a large skillet over low heat, add the sausage and break apart into small pieces or crumbles.
As your sausage cooks, time to make your white sauce: place the ricotta, cream cheese and parsley in a bowl and mix together until combined and smooth. A hand mixer makes quick work of this.
4. Next, in a small bowl beat the eggs together and set aside.
5. In a saucepan, heat the heavy cream over low heat; add in your ricotta cream cheese mixture and stir until smooth and creamy. Add salt and pepper to taste.
6. Once the cheese has blended with the cream, temper the eggs by mixing in 1 tablespoon of the white sauce to the beaten eggs. Stir in half of the Parmesan to the eggs before pouring the egg mixture into the white sauce; stir with white sauce until egg mixture is blended in.
7. Remove the sausage from the skillet and set aside. Drain some of the fat from the skillet (leaving about 1 tablespoon). Set skillet aside.
8. Rinse zoodles with cold water to remove excess salt (I didn’t show you this in video). Press the zoodles in paper towels to remove excess. If your zoodles are particularly juicy, use your hands to gently wring them out if needed. Note: you can also lightly cook them in olive oil until excess water leaches out.
9. Place the zoodles in the skillet where you cooked the sausage. Pour the white sauce over the zoodles and stir until zoodles are well coated.
10. Pour the zoodles into the casserole dish, making sure to spread the zoodles evenly.
11. Place the sausage back into the skillet and add the tomato sauce. Lightly heat the sauce and stir to blend the tomato sauce with the left over white sauce. Pour the red sauce on top of the zoodles.
12. Top the casserole with mozzarella cheese and the remaining Parmesan. Bake for 30 minutes.
13. Remove from oven and let sit for 10 minutes before serving.