Today I’m bringing you a super healthy sausage alfredo recipe that includes kale and spaghetti squash. It’s a guilt-free as comfort food gets!
Hi! I’m glad you are here because I want to show you the healthiest ever sausage alfredo recipe! It might be a little bold to call it the healthiest ever since I don’t know all the versions created before this one, so let’s just say it’s the healthiest I’ve ever made.
The lightened up alfredo sauce is nothing new because I’ve used a variation of it in salmon alfredo, bacon gouda alfredo, and other recipes. The big difference in this recipe is that uses spaghetti squash instead of actual pasta, but I promise it still tastes good! I would say it might even make it easier since you don’t have to boil a pot of water and drain pasta.
Spaghetti squash is one of those foods I keep thinking I should try but don’t every get around to actually buying. Now that I get seasonal produce delivered to me, I ended up with some surprise squash that I needed to use. I wasn’t sure how to cook it, but The Kitchn has detailed instructions on how to cook it in the microwave or oven. I chose the microwave option because it was faster, and it was really simple. I’ll just send you over there to learn about it instead of trying to summarize, but don’t forget to come back :)
If you are saying, “Spaghetti squash? Really, Andi? What are you, some kind of hippie?” I would ask that you please not talk to me in that tone. We’re all friends here. If you don’t want to eat squash, by all means make this recipe exactly the same way except add cooked pasta instead of squash.
You are also more than welcome to substitute spinach or broccoli for the kale, whatever floats your boat! I made mine this way because I thought it would taste good and because I happened to have all these ingredients in my kitchen already.
If you have questions about making the cream sauce, might I refer you over to this video I made showing exactly how to do it. The production value is a little… lacking, but I think the instructions are clear. If you are a beginner at this kind of recipe, I think it will be helpful for you. Now grab your whisk, and let’s get to the recipe!
| Prep Time | 20 minutes |
| Cook Time | 15 minutes |
| Servings |
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- 2 pound spaghetti squash cooked, and "noodles" removed and set aside
- 12 ounces chicken Italian sausage links cut into bite-sized pieces
- 1 tablespoon butter
- 1 tablespoon flour
- 2 cups milk
- 1/4 teaspoon garlic powder
- pinch kosher salt
- freshly ground black pepper to taste
- 1/4 cup reduced-fat cream cheese
- 1/2 cup grated parmesan
- 3-4 cups chopped curly kale leaves
Ingredients
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Rate this recipe!
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- Spray a large skillet with cooking spray and heat over medium-high heat. Add sausage, and cook, stirring often, until brown. Put sausage asides with squash.
- In same skillet over medium heat, melt butter and whisk in flour. Add milk about 1/4 cup at a time, whisking constantly until smooth before adding more. When the milk base is mostly liquidy and smooth, you can pour in the rest of the milk all at once. Continue whisking until sauce comes to a simmer and starts to thicken.
- Whisk in cream cheese until melted and smooth. Whisk in parmesan until melted.
- Now trade your whisk for a spoon, and stir chopped kale into the alfredo sauce. Cook until leaves are wilted, 3-5 minutes. Then, stir in squash and sausage until coated with sauce and heated through. Serve while hot.
See the post text above for more information about how to cook the squash and tips for making the sauce.
Here are some other healthy dinners I think you’ll really enjoy:
Taco Salad Casserole
Chinese Green Beans with Turkey
Healthy Shrimp Etouffee
Jillian says
Me and the man LOVE this dish – I make it regularly. Started adding some caramelized onions (olive oil on medium heat with white onions for 20+ minutes) as a topping and it’s just to die for!
Great recipe, we love healthy alternatives!
Andi Gleeson says
Thank you, Jillian! I’m so happy you like it, and the caramelized onion addition sounds amazing!
SHELLY says
I’m really nervous to make the sauce can I substitute for can Alfredo sauce? I usually use the low fat kind.
Andi Gleeson says
Hi, Shelly! I’m sure you can make the sauce, but I think the shortcut of using the canned kind is a great idea too! Thanks for asking :)
Justin Palmer says
Hello!
Will be making this tonight – do you have a breakdown of the nutrition facts?
Andi Gleeson says
Hi, Justin! Since you asked so nicely, I added the nutrition facts! :) Please let me know how you like it. Thanks!
Justin Palmer says
You’re awesome! :-) Thank you – I will do! Very excited.
Lauren says
Are the nutritional facts per serving or as a whole? It was delist!
Andi Gleeson says
Hi, Lauren! I’m happy you liked it :) The nutrition facts are per serving. I think the fat content is so high because that’s what was in the database for chicken sausages, but if you use a lighter sausage, it would be lower in fat than shown.
Ashley says
I made this tonight and it is AWESOME. I love alfredo but I am also trying to watch what I eat–this is a perfect compromise between the two. I used chicken instead of sausage because I prefer it, but it still came out pretty good. :)
Thanks for the recipe!
Andi Gleeson says
I’m so happy to hear you liked it, Ashley! Thank you!!
Mo K says
My first time trying spaghetti squash. I’m a fan! Thanks for the great tips, Andi. I, too, microwaved it. It had a crunchy texture which I liked. DH was a bit put off when he tried some I had set aside before cooking several minutes in a skillet which helped soften it. Still not a perfect swap for pasta, but he said it was quite acceptable in this dish, and actually would like to try it with other sauces, too. (I gave him a little taste with the squash, but made his with pasta based on his earlier comment.)
I also added some chopped onion & fresh pressed garlic that I sauteed.
What a satisfying dish with such a decadent mouth-feel!! I’ll be making this again, most likely with fresh spinach just because we prefer it.
Can’t wait to try those other healthy dinners above, too. :-)
Thank you again for such a beautiful, entertaining and helpful food blog!
Andi Gleeson says
Thank you so much, Mo! My husband actually didn’t know it was squash until I told him at the end of the meal! I have to use gluten free pasta, so he thought it was just some kind of new pasta I was trying out. I will definitely try it again with other sauces too. Thank you for your sweet comment. xo
wolfgang says
this meal looks delicious. i can’t wait to try it but maybe without the kale.
Andi Gleeson says
Thank you! I hope you like it, and it will definitely still be good minus the kale!
Kellie @ The SuburBan Soapbox says
I love spaghetti squash so if that makes me a hippie, I’m completely fine with that. Love the sausage and Alfredo combo in this dish!!
Andi Gleeson says
Hippies unite! ;) Thanks, Kellie!
eat good 4 life says
Oh wow, I have never prepared spaghetti squash before but I think I should now. I am sure me and my family would love it!
Andi Gleeson says
It didn’t taste nearly as squashy as I expected. I bet you’ll like it, Miryam! Thank you!
Ashlyn @ Belle of the Kitchen says
Andi, your hippie comment made me laugh, just had to tell you that! This looks amazing and I’m excited for a new way to make spaghetti squash. I’ve only made it one way before but this sounds awesome with the sausage and lightened up alfredo sauce!
Andi Gleeson says
Thanks, Ashlyn! I’m glad someone laughs at my jokes ;)
Derek @ Dad With A Pan says
spaghetti squash is the best! But this recipe is better!
Andi Gleeson says
Thanks, Derek!
Becky Hardin | The COokie Rookie says
Healthy and Alfredo in the same title? SIGN ME UP!
Andi Gleeson says
Haha, right?! Thanks, Becky!
Faith (An Edible Mosaic) says
I love spaghetti squash and don’t make it nearly often enough! It’s so delicious though, and I can totally get behind this alfredo version – yum!
Andi Gleeson says
Thanks so much, Faith! I will definitely be trying spaghetti squash again. It was better than I expected!
Kelly says
This looks so comforting and delicious, Andi! I can’t get enough of all winter squash lately and am always looking for new recipes. Love the lightened up alfredo sauce here!
Andi Gleeson says
Thank you so much, Kelly! I need to try more squash recipes. I pretty much just stick to roasting butternut squash, but I know there are many more varieties and recipes that I should be trying!