Healthy Spaghetti Squash Lasagna (Freezer-Friendly + Low Carb Comfort Food)

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If you’re anything like me, you’re always looking for meals that make life easier without sacrificing flavor. Between busy schedules, family dinners, and everything in between, having something ready to pull from the freezer can be a total game-changer. That’s exactly why freezer-friendly meals are such a staple in my kitchen and this one might be my favorite yet.

This spaghetti squash lasagna gives you all the cozy, comforting flavors of traditional lasagna, but with a lighter, healthier twist. Instead of pasta, we’re using tender roasted spaghetti squash that soaks up all that rich blended tomatoes, creamy ricotta, and savory turkey sausage. It’s hearty, satisfying, and still fits perfectly into a healthier lifestyle.

The best part? You can make a batch ahead of time and have delicious, home-cooked comfort food ready whenever you need it. Whether you’re meal prepping for the week or stocking your freezer for busy nights, this recipe is one your whole family will love and no one will even miss the noodles.

Why You'll Love This Recipe

• Freezer-friendly and perfect for meal prep
  
  

• Comfort food vibes without the heavy carbs
  
  

• High in protein and packed with flavor
  
  

• Great for weight loss, GLP-1, or low-carb lifestyles
  
  

• Family-approved (even picky eaters love it!)

• Uses simple, budget-friendly ingredients

Frequently Asked Questions

Can I freeze spaghetti squash lasagna?

Yes! This recipe freezes beautifully. Just assemble, cool completely, and store in freezer-safe containers.

How do I reheat from frozen?

For best results, thaw overnight in the fridge and bake at 350°F for 35–40 minutes until heated through.

Why is my spaghetti squash watery?

Spaghetti squash naturally releases water. Roasting it instead of microwaving helps reduce excess moisture.

Can I make this ahead for the week instead of freezing?

Absolutely. Store in the fridge for up to 4 days and reheat as needed.

Can I substitute the turkey sausage?

Yes! You can use lean ground beef, chicken sausage, or even keep it vegetarian with extra veggies.

Tips for the Best Results

• Roast, don’t microwave – this is KEY for less watery squash
  
  

• Let squash cool slightly before scraping for better strands
  
  

• Don’t skip draining the sausage – keeps the dish from getting greasy
  
  

• Add extra flavor with red pepper flakes or Italian seasoning

• Label everything (name + date + bake instructions = future you will thank you)

How to make Spaghetti Squash Lasagna

Begin by cutting the spaghetti squash in half lengthwise and then scooping out all the seeds with a spoon. Get all those loose goopy (is that a word?) strands that are mixed in with the seeds too! Line a baking sheet with foil for easy clean-up. Spray the squash with olive oil cooking spray and season with salt and pepper if desired.

Place the squash cut side down and bake until tender.

I love how the squash gets nice and brown around the top edges.

Use a fork along the flesh to make long spaghetti-like strands in a bowl.

Delicious spaghetti squash strands! Ready to be used and eaten!

Measure out 1 cup of spaghetti squash and place it on the bottom of a container. Sprinkle basil and garlic powder on top. Then add ricotta cheese. I used foil containers because I was freezing additional future meals for later. These foil containers are great because they can go from the freezer to the oven without cracking or breaking, unlike glass containers. I got these containers from Amazon. Click HERE for the link!

Next, remove the sweet Italian turkey sausage from their casings and cook until the sausage is cooked thoroughly. Drain the fat and set aside.

Measure out 3 ounces of sausage and spread it over the ricotta cheese. Top with tomato sauce.

Sprinkle mozzarella cheese and parmesan cheese on top. Bake for about 30 minutes or until heated thoroughly and cheese has melted. I was able to make four lasagnas with my spaghetti squash. Yummy, healthy, comfort food prepped ahead of time! Enjoy!

How to Freeze Spaghetti Squash Lasagna

Freezing Instructions

Allow the lasagna to cool completely after baking. Transfer to a freezer-safe container (foil pans work great for this). Cover tightly with a lid or aluminum foil to prevent freezer burn. Label with the name, date, and reheating instructions. Store in the freezer for up to 2–3 months for best quality.

How to Reheat from Frozen

Best Method (Recommended)

• Transfer to the refrigerator the night before to thaw
• Bake at 350°F for 35 to 40 minutes or until heated through

From Frozen (No Thaw)

• Cover with foil
• Bake at 350°F for 60–75 minutes
• Remove foil during the last 10 minutes to melt and brown the cheese

Spaghetti Squash Lasagna

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Ingredients:

• 3 ounces Jennie-O Sweet Italian Turkey Sausage, cooked 
• 1/4 cup 2% Mozzarella Cheese, shredded
• 1/4 cup Part-Skim Ricotta Cheese 
• 1/4 tsp Garlic Powder 
• 2 tsp grated Parmesan Cheese
• 1/2 tsp dried Basil 
• 1 cup Spaghetti Squash, cooked 
• 1/2 cup Great Value Italian diced tomatoes, blended 

Directions:

Step 1: Roast the Spaghetti Squash

Preheat oven to 375°F. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place on a foil-lined baking sheet, spray with olive oil cooking spray, and season lightly with salt and pepper if desired. Place squash cut side down and bake for about 45 minutes, or until tender. Remove from oven and let cool.

Step 2: Prepare the Squash

Reduce oven temperature to 350°F. Using a fork, scrape the inside of the squash to create spaghetti-like strands. Measure out 1 cup cooked spaghetti squash and place it in the bottom of an oven-safe container.

Step 3: Add Seasoning and Ricotta

Sprinkle the squash with garlic powder and dried basil. Add small spoonfuls of ricotta cheese evenly over the top.

Step 4: Cook the Sausage

Remove the Italian turkey sausage from the casings. Cook in a medium skillet over medium-high heat until fully cooked. Drain any excess fat. Measure out 3 ounces cooked sausage using a food scale.

Step 5: Layer the Lasagna

Add the cooked sausage on top of the ricotta layer. Pour tomato sauce over the sausage. Sprinkle with mozzarella cheese and Parmesan cheese.

Step 6: Bake

Bake at 350°F for 30–35 minutes, or until heated through and cheese is melted.

Makes 1 Serving

Each serving provides = 1 Lean, 3 Greens, and 1.6 Condiments

Calories: 395, Protein; 33 g, Carbs: 19 g, Fat: 19 g

Nutrition Disclaimer: Nutrition information is an estimate and may vary based on brands used, ingredient substitutions, and serving size.

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