Prep Time

Prep Time: 15 Minutes
Cook Time: 30 Minutes
Serves: 4
Serving Size: 1/4 yield


  • 3.00 cup (155.000g)    spaghetti squash, cooked
  • 3.00 sausage(s), medium (95.000g)    chicken sausage
  • 1.00 small (70.000g)    onion(s)
  • 2.00 tsp (5.000g)    lemon juice
  • 1.00 tsp (2.800g)    garlic
  • 1.00 tsp (0.700g)    ground sage
  • 2.00 cup, chopped (67.000g)    kale
  • 1.00 cup(s), sliced (86.000g)    Portobello mushrooms
  • 2.00 tablespoon (9.300g)    red bell pepper
  • 0.25 cup (226.400g)    chicken stock
  • 4.00 Tbsp (15.000g)    fat-free cream cheese
  • 0.25 cup (100.000g)    Parmesan cheese
  • 0.25 tsp (2.100g)    ground black pepper


  1. Brown chicken sausage over medium heat in a large pan, sprayed with nonstick cooking spray. Remove from pan, slice into medallions, and set aside.
  2. Add onions, garlic, and bell pepper to pan. Saute, scraping up any brown bits left by the sausage. Deglaze with ¼ cup chicken broth, or as needed.
  3. Add sage, black pepper, mushrooms, and kale. Saute until vegetables are cooked through.
  4. Whisk in lemon juice, fat-free cream cheese, and parmesan. Simmer until sauce thickens.
  5. Toss cooked spaghetti squash with sauce and serve with chicken sausage.

Additional Notes

**Tip:** We used pre-cooked chicken sausage that has 110 calories per large link. Be sure to buy a brand that is low in fat and carbs. Cook spaghetti squash in an Instant Pot! Pierce whole spaghetti squash with knife. Place steamer trivet inside Instant Pot and pour in 1 cup water. Place whole squash in Instant Pot and cook on high pressure for 15 minutes.