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My Healthy Pumpkin Sausage "Pasta" [High Protein, Low Carb]

The Fall Intermittent Fasting Challenge officially started on MONDAY! If you haven't already joined in, it's not too late! Grab the details for how to get started HERE.

It's time to tap into fat burning mechanisms, eat meals you LOVE and FINALLY feel GOOD again! Let's DO this!🥳

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And speaking of yummy meals that ALSO support weight loss and wellness goals - today I'm sharing an *uber* fall inspired recipe that fits perfectly into the Complete Intermittent Fasting Bundle protocols.

This Pumpkin Sausage "Pasta" uses spaghetti squash instead of starchy pasta. This swap alone reduces insulin spiking starches and increases the nutrient density of the meal. If you're plant-based, you can swap out the sausage for crumbled tempeh. However, to get the same flavor, you'll want to add in about 1/8 tsp. of red chili flakes and one tablespoon of coconut oil.

And MAN is this recipe PACKED with flavor - you won't even miss the pasta!

If you didn't think cinnamon or nutmeg should ever be included in a pasta sauce recipe... you're about to have your mind blown.

This recipe serves 5, making it an amazing dinner party meal - or perfect for leftovers! Each serving contains around 24 grams of high quality protein and only 14 grams net carbs.

Get ready for your new healthy fall staple dinner 😋

Scroll down for my Pumpkin Sausage "Pasta" recipe!

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Pumpkin Sausage "Pasta"

Serves 5


  • 1 spaghetti squash

  • 1 tsp. olive oil

  • 1 pound spicy Italian sausage, casing removed (or 1 pound crumbled tempeh + 1/8 tsp. red pepper flakes + 1 Tbsp. olive oil for a plant-based alternative)

  • 1 small onion, diced

  • 4 cloves garlic, diced

  • 1/2 tsp. ground nutmeg

  • 1/4 tsp. cinnamon

  • 1/2 tsp. oregano

  • 1 cup white wine

  • 1 cup chicken or beef bone broth (or vegetable broth for a plant-based alternative)

  • 1 cup canned pumpkin

  • 1/4 cup heavy cream (or coconut cream for plant-based alternative)

  • 1 cup parmesan, grated (or 3 Tbsp. nutritional yeast for a plant-based alternative - add more to taste)

  • salt + pepper

  1. Preheat oven to 400.

  2. Cut the spaghetti squash in half and scoop out the seeds. Drizzle 1 tsp. olive oil over each inner half. Sprinkle with salt and pepper. Lay face down (so the inside portion is facing down) on a parchment paper lined baking sheet. Bake for 30-40 minutes.

  3. In a pan over medium heat, add the sausage, breaking it up with your spatula until it resembles crumbles as it cooks. Sauté for 8-10 minutes for until cooked all the way through.

  4. Add the onions, garlic, nutmeg, cinnamon and oregano. Sauté for 3-4 minutes.

  5. Add the white wine and simmer for 5 minutes or until reduced by half.

  6. Add the broth, canned pumpkin, heavy cream and a heavy pinch of salt and pepper. Simmer on medium low for 10 minutes.

  7. Remove from heat and stir in grated parmesan.

  8. Remove spaghetti squash from the oven. Carefully use a fork to break apart the "spaghetti" pieces of the squash. Remove all spaghetti squash and add it directly into the sausage pumpkin mixture.

  9. Toss to combine and serve.

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Tap into fat burning mechanisms, eat meals you LOVE and FINALLY feel GOOD again!

Head over HERE to join us for the Fall Intermittent Fasting Challenge!

Keto Coffee Cheers,


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Autumn Elle Nutrition

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