The following is one of my favorite recipes to make if I am trying to cut weight as it is filling and nutritious, but does not have a huge amount of gut-busting Calories.  Plus, it is super easy to make!  ENJOY!

Spaghetti Squash with Sausage and Greens

What you will need


  • 2-3 lbs spaghetti squash
  • 1 large yellow onion, diced
  • 2 cups of dark leafy greens (spinach and kale are my favorites)
  • 2-3 cloves of garlic, minced
  • 1-2 lbs of sausage (your pick here, I used chicken for this go round), taken out of their casing
  • 2 tbsp of olive oil (in last years water bottle, of course!)
  • Salt and pepper to taste


Prepare the spaghetti squash

  • CAREFULLY cut the top off of the squash
  • CAREFULLY cut the squash in half
  • Scoop out the insides and remove the seeds
  • Place the cut and scooped halves upside down on an oiled baking sheet and place in a 375 degree pre-heated oven for 40 minutes


Get the other fixings ready

  • As the spaghetti squash is cooking…
  • Place the diced onion and minced garlic in a medium-high preheated pan with 2 tbsp olive oil and let cook until the onions have some color to them
  • Take the sausage out of their casing and crumble them into the pan, heat until cooked through
  • Add your greens and let it steam on top until cooked
  • Stir it all together, add salt and pepper to taste, and voila you have your flavor for the dish


Turn the squash into “spaghetti” and mix everything together

  • Remove the squash from the oven, let cool for a little bit, and pick it up with an oven mitt
  • Scrape the inside of the squash with a fork
  • Place the “spaghetti” in a large bowl
  • Add the other fixings and stir well
  • ENJOY!

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Shayne Gaffney

About the Author Shayne Gaffney

Shayne holds a bachelors degree in Health Science in Professional Development and Advanced Patient Care, is a licensed physical therapy assistant in Massachusetts, a USA Cycling Level 1 (expert level) certified Coach, a USA Cycling Power Based Training certified Coach, Precision Nutrition Level 1 certified Coach, a US Military Endurance Sports (USMES) affiliated Coach, and USA Olympic Committee Safe Sport certified. He is the Founder of GC Coaching, Workout Content Editor at Zwift, the creator of P2 Coached Computraining, and the creator of Zwift’s “Build Me Up”, "Pebble Pounder", and "201: Your First 5K" Flexible Training Plans. He has been published in Bicycling Magazine, the TrainingPeaks blog, and Zwift Insider. He can be contacted directly via

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