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Spaghetti Squash with Sausage and Kale

This is a dish I threw together with leftovers. It has 8 ingredients and is all done in one skillet. Really can’t ask for more than that right?! This seasonal dish is gluten free, dairy free, nut free, soy free, paleo, affordable and family friendly. So I guess you can ask for more!


  • 4 cups of cooked and shredded spaghetti squash (about  1/2 large squash)
  • 2 precooked brats, halved and sliced
  • 3 large handfuls of baby kale
  • 4 cloves garlic, minced
  • 3 tbsp EVOO
  • 6 basil leaves, chopped roughly
  • Salt and pepper to taste


  1. In a large skillet on medium-low heat, add in EVOO and minced garlic. Let it infuse for 5-8 minutes, until garlic starts to become soft and translucent.
  2. Add in brats. After 5 minutes add in spaghetti squash. Mine was cold so I let it warm up for another 5 minutes. Then add in basil and kale. Fold in and turn off the heat. Cover with a lid, let kale wilt and become dark green.
  3. Add in salt and pepper to taste. It is done!

Now, you might be looking at this recipe thinking, “THREE tablespoons of oil?!” Hear me out. Fat does not make you fat, it makes you full. Well, the right types of fats. Extra virgin olive oil, EVOO as I like to call it, is a very healthy fat. It has been shown to aid in heart and brain health. Without fat, this meal wouldn’t be satisfying nor would you be able to absorb the fat soluble nutrients, vitamins K, A, and E. While I love to eat, I do not like to feel like I’m starving 30 minutes after a meal.

Spaghetti Squash is low carb, gluten free, and only about 40 calories per cup. It’s rich in vitamins A, C and B6. Not only all this, it’s delicious. My kids love spaghetti squash and eat it with enthusiasm.

Garlic is immune boosting, has antibacterial/antimicrobial/antiviral properties, is anti-inflammatory, helps normalize your cholesterol, is said to be heart healthy and may even help prevent cancer. During the winter when we aren’t outside as much, are covered up all the time, our vitamin D levels are low, we need as much help as we can get to stay healthy. Consuming garlic daily may help prevent you from getting sick.

Kale. Ah, kale. A superfood that has a whole day dedicated to it. Kale is truly amazing and worth trying. It’s one of the best sources of calcium and is also rich in vitamins K, A, E, folate and minerals manganese, magnesium. It even has a bit of omega 3 fatty acids in there. Its peak season is winter so now is the perfect time to give it a try. Not only is it nutrient dense, it is also anti-inflammatory, rich in antioxidants and anti-cancer. Dark, leafy greens are the foundation to good health. I love finding new ways to include them in my diet.

This dish is a wonderful winter meal and I hope you like it as much as we do!

Live Healthy and Whole,





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About Us

Hi friend!

I’m Marian Mitchell, Health Coach, Chronic Illness Warrior, Mom, and Food Lover. I help you navigate the food and lifestyle side of Chronic Disease Management with coaching, meal plans, recipes, podcast, and this blog. You can thrive without eating the same 4 things every day. I’m here to show you how.

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