This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It features roasted spaghetti squash mixed with creamy cheese and topped with a crispy layer—that’s good-for-you comfort food!
Making this dish is like a mini adventure in the kitchen. I love how the squash feels like pasta but packs way more nutrients. It’s perfect for impressing friends while keeping things light!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It’s a great low-carb alternative to pasta. If you can’t find spaghetti squash, zucchini noodles (zoodles) could be a fun substitute, though the texture will differ.
Milk: I like using low-fat milk, but unsweetened almond or oat milk works too. If you’re avoiding dairy, any plant-based milk can keep this recipe creamy without the calories!
Cheese: Parmesan adds a nice salty kick, while mozzarella gives that melty goodness. If you want to make it vegan, nutritional yeast can substitute for a cheesy flavor, though the texture will be different.
Breadcrumbs: I use whole wheat breadcrumbs for a healthier crunch. If you’re gluten-free, you could use gluten-free panko, or simply skip them altogether for fewer carbs.
How Can I Get the Spaghetti Squash Just Right?
Roasting the spaghetti squash properly will give you the best results. Here’s how to make it easy! Start by preheating your oven, then follow these steps:
- Cut the squash in half lengthwise and scoop out the seeds.
- Drizzle olive oil on the cut sides, season with salt and pepper, and place them cut-side down on a baking sheet.
- Roast for 40-45 minutes. Make sure to check if it’s tender by using a fork; it should shred easily!
By roasting it face-down, the squash steams and becomes super tender, making it easy to turn into those spaghetti-like strands.
Healthy Spaghetti Squash Au Gratin
Ingredients:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 cup low-fat milk (or unsweetened plant milk)
- 1 tablespoon whole wheat flour or all-purpose flour
- 1/2 cup grated Parmesan cheese
- 1 cup shredded part-skim mozzarella cheese
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- 1/4 cup whole wheat breadcrumbs or panko (optional for topping)
- Fresh parsley or chives, chopped (for garnish)
How Much Time Will You Need?
This Healthy Spaghetti Squash Au Gratin takes about 15 minutes to prepare, plus around 50 minutes for cooking and baking. Altogether, expect to spend about 1 hour and 5 minutes from start to finish. The roast time for the squash is hands-off, so it’s a great time to prepare the cheese sauce!
Step-by-Step Instructions:
1. Preparing the Spaghetti Squash:
Start by preheating your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle a bit of olive oil on the cut sides and sprinkle with salt and pepper. Place the squash, cut-side down, onto a baking sheet and roast it for 40-45 minutes, or until the flesh is tender and can be easily shredded with a fork.
2. Making the Cheese Sauce:
While the squash is roasting, you can prepare the cheese sauce. In a medium saucepan, heat a small drizzle of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until it’s fragrant. Next, whisk in the flour and cook for 1 minute to eliminate that raw taste. Gradually pour in the milk while whisking continuously to prevent lumps. Keep whisking as the sauce cooks until it thickens, which should take about 5 minutes. Once thickened, stir in the Parmesan cheese, nutmeg, and season with salt and pepper. Remove the sauce from heat, then mix in half of the mozzarella cheese until melted and smooth.
3. Combining Everything:
Once the spaghetti squash is roasted and cool enough to handle, use a fork to scrape out the flesh and place it in a large bowl—this will make those lovely spaghetti strands! Now, gently fold the cheese sauce into the spaghetti squash strands until everything is well combined.
4. Baking the Au Gratin:
Transfer your delicious mixture into a greased baking dish. Evenly sprinkle the remaining mozzarella cheese on top, along with the breadcrumbs if you’re using them. Bake in the oven at 375°F (190°C) for about 15-20 minutes, or until the top is bubbly and golden brown.
5. Serve and Enjoy:
Once out of the oven, let your Healthy Spaghetti Squash Au Gratin cool for a few minutes. Then, garnish with fresh parsley or chives before serving! Enjoy this comforting yet nutritious dish with family and friends!
FAQs about Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Squash?
Yes! While spaghetti squash is the best choice for its pasta-like texture, you can also experiment with other winter squashes like butternut or delicata. Just keep in mind that cooking times may vary.
How Can I Make This Recipe Vegan?
To make this dish vegan, simply substitute dairy milk with a plant-based milk (like almond or coconut) and use nutritional yeast instead of cheese for a cheesy flavor. You can also opt for a plant-based cheese alternative.
Can I Prepare This Dish Ahead of Time?
Absolutely! You can roast the spaghetti squash and prepare the cheese sauce a day ahead. Simply combine them and transfer to your baking dish when you’re ready to bake. Just keep it stored in the fridge until you’re ready to cook it!
What’s the Best Way to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in the oven at a low temperature or in the microwave, adding a splash of milk if it looks dry!
