This Healthy Spaghetti Squash Au Gratin Bake is a fun twist on a classic comfort food! Creamy and cheesy, it’s made with tender spaghetti squash, rich cheese, and a crunchy topping that will make everyone smile.
You’ll love how light it feels even though it’s super tasty. It’s my go-to dish for those cozy nights when I want something warm without the guilt! Plus, it’s easy to whip up—who doesn’t enjoy a simple, satisfying meal?
Key Ingredients & Substitutions
Spaghetti Squash: The star of this dish, spaghetti squash, is low in carbs and high in fiber. If you can’t find it, zucchini can be a good substitute, though the texture will differ. You’ll miss that spaghetti-like strand!
Cheese: I love using low-fat cheddar and Parmesan for a creamy flavor without the extra calories. If you want to go dairy-free, try nutritional yeast for a cheesy taste or use plant-based cheese alternatives.
Greek Yogurt: This adds creaminess and protein to your bake. If you’re not keen on yogurt, low-fat sour cream works well. You can also use a nut-based yogurt for a dairy-free option.
Breadcrumbs: Whole wheat breadcrumbs offer more fiber than regular ones. For a gluten-free switch, try almond flour or crushed gluten-free crackers for that nice crunchy topping!
How Do I Make Sure My Spaghetti Squash is Cooked Perfectly?
Cooking spaghetti squash can be tricky! Here are some tips to get it just right:
- Always cut the squash lengthwise and scoop out the seeds before roasting it. This allows for even cooking.
- Place the squash cut side down on the baking sheet. It helps steam the insides, keeping them tender.
- Check for doneness by piercing the skin with a fork. If it slides in easily, it’s ready!
- Let it cool a bit before scraping the flesh out with a fork—this helps get those lovely spaghetti strands.
With these tips, you’ll have a delicious and healthy Spaghetti Squash Au Gratin Bake that everyone will enjoy!
Healthy Spaghetti Squash Au Gratin Bake
Ingredients:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup low-fat milk (or unsweetened plant-based milk)
- 1 tablespoon whole wheat flour (or all-purpose flour)
- 1/2 cup low-fat shredded cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground nutmeg (optional)
- 1/2 cup plain Greek yogurt or low-fat sour cream
- 1/2 cup whole wheat breadcrumbs or panko
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This healthy Spaghetti Squash Au Gratin Bake takes about 60-70 minutes in total. You’ll spend around 15-20 minutes prepping the ingredients, about 40-45 minutes roasting the squash, and another 20-25 minutes assembling and baking the dish. It’s a great way to enjoy a wholesome meal with minimal fuss!
Step-by-Step Instructions:
1. Prepare the Spaghetti Squash:
Start by preheating your oven to 375°F (190°C). Next, cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. This helps it cook evenly and gives you those delicious strands later on!
2. Roast the Squash:
Place the squash halves cut side down on a baking sheet lined with parchment paper. Roast in the oven for about 40-45 minutes. You’ll know it’s done when the flesh is tender and easy to shred with a fork. The aroma will be wonderful!
3. Sauté the Aromatics:
While the squash is roasting, heat the olive oil in a medium skillet over medium heat. Add the chopped onion and cook for about 5 minutes until it becomes translucent. Then, add the minced garlic and cook for another minute until fragrant. Remove the skillet from the heat and set it aside.
4. Make the Cheese Sauce:
In a small saucepan, whisk together the flour and low-fat milk over medium heat. Stir continuously until the mixture thickens, which should take about 3-5 minutes. Once thickened, remove it from heat and stir in the shredded cheddar, half of the Parmesan, salt, black pepper, and nutmeg if you’re using it. Finally, blend in the Greek yogurt until everything is smooth and creamy!
5. Combine the Ingredients:
When the spaghetti squash is roasted and cool enough to handle, use a fork to gently scrape the strands into a large mixing bowl. Add the sautéed onion and garlic mixture to the squash and mix everything together well.
6. Add the Cheese Sauce:
Pour your wonderful cheese sauce over the squash mixture and gently fold it together until combined. Make sure those squash strands are well-coated!
7. Transfer to Baking Dish:
Lightly grease an 8×8-inch baking dish, and then transfer the squash mixture into it, spreading it out evenly.
8. Add the Topping:
In a small bowl, mix the whole wheat breadcrumbs with the remaining Parmesan cheese. Sprinkle this mixture evenly over the top of the bake for a delightful crunch.
9. Bake and Garnish:
Place the dish into the preheated oven and bake for 20-25 minutes, or until the top is golden brown and bubbly. Once done, remove from the oven and let it cool for a few minutes. Finally, garnish with chopped fresh parsley before serving!
Enjoy your healthy and delicious Spaghetti Squash Au Gratin Bake! It’s not just a meal; it’s a wholesome experience!
FAQ for Healthy Spaghetti Squash Au Gratin Bake
Can I Use Other Types of Squash in This Recipe?
While spaghetti squash is the best choice for its unique texture, you can substitute it with zucchini or butternut squash. Keep in mind that cooking times may vary, and the flavor and texture will be different.
How Do I Store Leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3-4 days. To reheat, simply warm it up in the microwave or oven until heated through. If it seems dry, add a splash of milk or a bit of butter.
Can I Freeze This Dish?
Yes, you can freeze the baked spaghetti squash au gratin! Make sure it’s completely cooled, then transfer it to a freezer-safe container. It will keep well for up to 3 months. Thaw in the fridge overnight before reheating.
How Can I Make This Recipe Vegan?
To make this dish vegan, replace the milk with unsweetened plant-based milk, use a vegan cheese alternative, and substitute Greek yogurt with a dairy-free yogurt. You can also skip the Parmesan cheese or use a vegan version.
