Cajun Sausage and Pepper Spaghetti Squash: The Low-Carb Skillet That Tastes Like a Cheat Day

You want spicy, saucy, and satisfying without the carb coma? This is the move. Cajun sausage and peppers tossed with silky strands of spaghetti squash gives you that big-flavor, street-food energy while still keeping it weeknight-friendly.

The whole thing eats like jambalaya’s fun, lighter cousin who learned how to roast squash and never looked back. Fast, smoky, and secretly wholesome. You’ll cook it once and then make it weekly, because it’s that kind of recipe.

What Makes This Recipe So Good

Big flavor, minimal fuss. Roasting spaghetti squash is basically hands-off, and the skillet does the rest.

Cajun-spiced sausage and bell peppers bring heat, sweetness, and a little char.

Satisfying without pasta. Spaghetti squash has a naturally buttery bite that carries sauce like a champ. You get volume, texture, and comfort without the carb crash.

Weeknight-friendly. While the squash roasts, you sauté the sausage and peppers. By the time the squash is ready, everything else is done.

It’s kitchen multitasking that actually works.

Customizable heat. You control the spice level. Go mild for the kids or crank it up with extra Cajun seasoning and hot sauce for the grown-ups.

What You’ll Need (Ingredients)

• 1 large spaghetti squash (about 3 to 4 pounds)
• 2 tablespoons olive oil, divided
• 12 ounces Cajun or andouille sausage, sliced into 1/4-inch rounds
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 small red onion, thinly sliced
• 3 cloves garlic, minced
• 1 to 1 1/2 tablespoons Cajun seasoning (salted blend; adjust to taste)
• 1/2 teaspoon smoked paprika (optional, for extra smokiness)
• 1/4 teaspoon crushed red pepper flakes (optional heat)
• 1/2 cup low-sodium chicken broth or stock
• 1 tablespoon tomato paste
• 1 tablespoon butter (optional, for gloss and richness)
• Juice of 1/2 lemon
• Fresh parsley or green onions, chopped, for garnish
• Kosher salt and black pepper, to taste

Instructions

1. Preheat and prep the squash. Heat your oven to 425°F (220°C). Halve the spaghetti squash lengthwise and scoop out the seeds.

   Brush cut sides with 1 tablespoon olive oil, season with salt and pepper, and place cut-side down on a parchment-lined sheet.

2. Roast to perfection. Roast 30 to 40 minutes, until the skin gives slightly when pressed and the strands pull apart easily with a fork. Timing depends on squash size—don’t overdo it or it gets watery.
3. Slice the sausage. While the squash roasts, slice the sausage into rounds. If using fully cooked andouille, great.

   If raw Cajun sausage, make sure to cook through fully in the next step.

4. Sear the sausage. In a large skillet over medium-high heat, add remaining 1 tablespoon olive oil. Sear sausage until browned on both sides (about 4 to 6 minutes). Remove to a plate.
5. Sauté peppers and onion. In the same skillet, add bell peppers and onion with a pinch of salt.

   Cook 5 to 7 minutes, stirring occasionally, until softened and lightly charred on edges.

6. Add aromatics and spices. Stir in garlic, Cajun seasoning, smoked paprika, and red pepper flakes. Cook 30 seconds until fragrant. Taste a pepper slice; adjust seasoning if your Cajun blend is mild or very salty.
7. Deglaze and sauce. Add chicken broth and tomato paste.

   Scrape up browned bits. Simmer 2 to 3 minutes until slightly thickened. Stir in butter for a glossy finish (optional but recommended).

8. Shred the squash. When the squash is cool enough to handle, scrape with a fork to create long strands.

   Pat with a paper towel if excess moisture pools—waterlogged squash = meh.

9. Combine and finish. Add squash strands and browned sausage to the skillet. Toss gently over medium heat for 1 to 2 minutes to warm through. Squeeze in lemon juice, season with salt and pepper, and top with chopped parsley or green onions.
10. Serve immediately. Plate it up.

    If you want extra heat, hit it with your favorite hot sauce. If you want creamy, add a dollop of Greek yogurt or a dusting of Parmesan. Your kitchen, your rules.

Storage Tips

• Fridge: Store leftovers in an airtight container for up to 4 days.

  Reheat gently on the stovetop with a splash of broth to loosen.

• Freezer: You can freeze for up to 2 months, but FYI, spaghetti squash gets softer after thawing. Still tasty, slightly less al dente.
• Meal prep: Keep sauce/sausage/pepper mix separate from squash strands for best texture. Combine when reheating.

What’s Great About This

• Balanced and filling. Protein, veggies, and fiber mean you won’t be raiding the pantry an hour later.
• Budget-smart. One squash plus a pack of sausage feeds a crowd without playing financial gymnastics.
• Gluten-free by default. Zero pasta, all pleasure.

  Just confirm your sausage and seasoning are gluten-free.

• Game-day vibes. Feels indulgent, but it’s secretly wholesome. That’s the win-win we all want.

Don’t Make These Errors

• Over-roasting the squash. Mushy strands turn the skillet into a steamy mess. Pull at first sign of tenderness.
• Skipping the sear. Browning sausage = flavor.

  Don’t crowd the pan; give it space to crisp.

• Ignoring salt levels. Cajun blends vary wildly. Taste and adjust before adding more salt, or your taste buds will file a complaint.
• Adding watery squash. If you see liquid pooling, blot with paper towels before tossing into the skillet.
• Forgetting acid. The lemon at the end brightens everything. It’s the “wow” switch—don’t skip.

Different Ways to Make This

• Creamy Cajun version: Stir in 2 to 3 tablespoons cream cheese or a splash of heavy cream at the end for a lush sauce.
• Veg-forward twist: Add mushrooms, zucchini, or cherry tomatoes.

  More color, more texture, still fast.

• Protein swap: Use chicken sausage, shrimp, or tofu. If using shrimp, sear separately and toss in at the end to avoid overcooking.
• Dairy-free zing: Skip butter and finish with extra olive oil and lemon. Bright and clean.
• Parmesan crunch: Broil the finished skillet with a light sprinkle of Parmesan for 2 minutes until golden and irresistible.
• Extra smoky: Use smoked andouille plus a pinch of chipotle powder instead of red pepper flakes.

FAQ

How do I cut spaghetti squash safely?

Microwave the whole squash for 2 to 3 minutes to soften the rind, then use a sharp chef’s knife to slice lengthwise.

Stabilize with a towel, keep fingers tucked, and take your time—no heroics needed.

Can I make this less spicy?

Absolutely. Use a mild sausage and start with 1 teaspoon Cajun seasoning. Skip the red pepper flakes.

You can always add hot sauce at the table for the spice fans.

Is this actually filling without pasta?

Yes. Between the sausage protein and the fiber-rich squash, it’s surprisingly satisfying. If you want more heft, add beans or top with a fried egg.

Brunch energy, unlocked.

What if my squash is watery?

It happens when overcooked or if the squash was extra large. Scrape strands, spread on a sheet pan, and bake 5 to 8 minutes at 400°F to steam off moisture. Or blot with paper towels before tossing into the skillet.

Can I prep components ahead?

For sure.

Roast the squash and slice the sausage up to 2 days ahead. Store separately and assemble in the skillet in 10 minutes flat when ready to eat.

In Conclusion

This Cajun Sausage and Pepper Spaghetti Squash hits the sweet spot: bold, smoky heat, a little char, and a silky “pasta” base that doesn’t weigh you down. It’s quick, flexible, and tastes like you put in way more effort than you did—because efficiency can be delicious.

Keep it simple or dress it up; either way, you’re getting a skillet full of flavor that’s weeknight-easy and weekend-worthy. Make it once, and it’ll be in your rotation, IMO, forever.