Creamy Sausage and Pepper Casserole || Low Carb, Gluten Free, THM “S”

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Creamy Sausage and Pepper Casserole || Low Carb, Gluten Free, Trim Healthy Mama "S"


Creamy Sausage and Pepper Casserole has become a family favorite here in our house. My husband and son love all the cheese and sausage and I love that it has no special or hard to find ingredients. It falls right in place with my favorite meal group, Simple Suppers, because it is pretty easy to pull together. With only six main ingredients (not counting the spices and salt), you can have a healthy and tasty dinner for the family. And let me tell you my friends, it is so creamy and delicious. It has become one of my favorite comfort food casseroles.

If you are familiar with my blog you may have noticed that I don’t have a lot of casseroles in the recipe index. In fact, I believe I only have two, and those are my Cheesy Chicken Florentine and Spicy Chicken Shepard’s Pie. Crazy, right? Many bloggers are known for their amazing casserole role recipes, so I am a bit behind in that department.

But in my defense, it’s not that I don’t enjoy a good casserole because I do. It’s just that I try to keep things simple when it comes to our meals and feeding my husband and son. They like simple plated meals most. You know like meat and steamed veggies, meat and side salads, or meat on low carb bread, Do you see a pattern developing here?  Meat plus side then repeat meat plus a side, ha!

Thankfully, they do enjoy some of the casseroles that I sneak in on them, like this Creamy Sausage and Pepper Casserole. Can you guess what their favorite part of the casserole was? Did you say the meat? Yep, you guessed it, the meat. I can’t say I blame them because the sausage coated in the creamy cheese sauce is pretty amazing!

Creamy Sausage and Pepper Casserole || #LowCarb #THM #Gluten Free Casserole #TrimHealthyMama #Sausage

Many of my favorite casseroles growing up had pasta or white rice, which made them the greatest comfort food in my eyes,  but those extra carbs are no longer a part of my daily diet so thankfully the spaghetti squash I swapped for paste in this recipe did not disappoint. Matter of fact, I can honestly say I liked it even more than if I had used pasta! Yes, I just said that I prefer squash to pasta. A miracle indeed!

But I just love the way the spaghetti squash has a mild and neutral flavor that allows it to soak up all the yummy flavors added to it. When people who haven’t tried it ask me what it tastes like I say “nothing” because that is the truth. For some things tasting like “nothing” might be a bad thing but it is that neutral taste that allows spaghetti squash to work so well in recipes like this Creamy Sausage and Pepper Casserole.

Creamy Sausage and Pepper Casserole is low carb and gluten free. Sausage and Peppers with a creamy cheese sauce and spaghetti squash.


If you haven’t tried using this unique veggie in your casseroles or meals I would highly recommend that you give it a chance. If you are already a fan,  you may also want to check out my  Chicken and Squash Dressing where spaghetti squash makes another yummy appearance!


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Creamy Sausage and Pepper Casserole || Low Carb
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  • 4 cups of cooked Spaghetti Squash
  • 2 packages of kielbasa sausage, sliced in rounds
  • 3 cups of frozen onions and pepper mix
  • 1 (15 oz) can of dices tomatoes, drained
  • 8 oz of softened cream cheese
  • 4 oz of Italian Style Shredded Cheese, divided
  • 2 tsp of garlic powder
  • 1 tsp onion powder
  • 1 tsp salt


  1. Add the cooked spaghetti squash and the sliced sausage to a large mixing bowl and set it aside. If the squash is overly wet you might want to strain some of the water off to prevent the casserole from being to runny.
  2. Add the onion and pepper mix, and the tomatoes to a skillet and cook until the peppers are soft.
  3. Next add in the softened cream cheese and stir the mixture around until all the cream cheese is melted and incorporated. There should be no lumps.
  4. Once your cream cheese is combined the sauce will be thicker and ready to add into the sausage and squash.
  5. Add in half of the shredded cheese and the spices to the mixture and stir well. Taste and adjust spices if desired.
  6. After you have mixed the casserole thoroughly pour it into a 9 x 13 baking dish and top with the remaining shredded cheese.
  7. Place the casserole in a preheated 365 degree oven and bake it for 40-45 minutes until bubbling and brown on top.
  8. Let the casserole set for 5-8 minutes before serving.





    • Keri Bucci says:
      Hey Kim! I haven't tried to freeze it yet, but that is something I will try soon on one of my Meal Prep Mondays. The only thing I am not sure of is how the spaghetti squash will freeze. I mean if it will become watery after thawing, but it may not. If I try it soon I will come back and update the post and give you a heads up here in the comments. I plan on doing a video on it on my YouTube channel in a couple of weeks so I will hopefully know more on how it freezes by then.

I would love to hear from you!