This Healthy Spaghetti Squash Au Gratin is a light and tasty twist on a classic dish! It combines creamy cheese with the lightness of spaghetti squash for a satisfyingly cheesy delight.
Who needs heavy pasta when you can enjoy all that cheesy goodness without the carbs? I love serving it with a sprinkle of fresh herbs on top—so colorful and yummy!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! Look for a squash that’s firm and free of soft spots. If you can’t find spaghetti squash, you could use zucchini or even cauliflower for a different texture.
Milk: Low-fat milk helps keep the dish creamy yet lighter. Almond milk is great for dairy-free options. I often use oat milk for its creamy texture—feel free to experiment!
Cheese: Reduced-fat cheddar gives a cheesy flavor without too many calories. You can swap it with mozzarella for a milder taste or nutritional yeast for a vegan cheese flavor without the dairy.
Breadcrumbs: Whole wheat breadcrumbs add a nice crunch. If you’re looking for a gluten-free option, use crushed gluten-free crackers or leave them out altogether for a softer dish.
How Do You Roast Spaghetti Squash Perfectly?
Roasting spaghetti squash to get it tender is key for this recipe. Here’s how to do it right:
- Preheat your oven to 400°F (200°C).
- Slice the squash in half lengthwise and scoop out the seeds – a melon baller works well!
- Place it cut side down on a baking sheet. This helps it steam as it roasts.
- Cook for about 40-45 minutes, checking for tenderness. You want it to easily fork into strands.
Patience really pays off here! Let it cool slightly so you can handle it comfortably before shredding.
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Main Dish:
- 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 almond milk for dairy-free)
- 2 tablespoons all-purpose flour (or gluten-free flour)
- 1 cup reduced-fat shredded cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- Salt and black pepper to taste
- 1/4 cup whole wheat breadcrumbs (or panko breadcrumbs)
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This delightful dish takes about 15 minutes to prep, and then you’ll need to roast the spaghetti squash for about 40-45 minutes. After that, allow for another 25-30 minutes for baking once everything is combined. So, in total, you’re looking at about 1.5 hours to enjoy your Healthy Spaghetti Squash Au Gratin!
Step-by-Step Instructions:
1. Preparing the Spaghetti Squash:
First, preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. This may take a little effort, but it’s worth it!
2. Roasting the Squash:
Next, place the squash cut side down on a baking sheet. Roast it in the oven for about 40-45 minutes, or until you can easily shred the flesh with a fork. You want it soft but not mushy.
3. Making the Sauce:
While your squash roasts, heat the olive oil in a large pan over medium heat. Add the chopped onion and sauté until it becomes translucent, which should take 4-5 minutes. Then, stir in the minced garlic and let it cook for another minute.
4. Thickening the Sauce:
Sprinkle the flour over the onion and garlic mixture while stirring to combine it. Cook for 1-2 minutes to get rid of the raw flour taste. Next, gradually whisk in the milk while continuing to stir until the mixture thickens, which usually takes around 3-5 minutes.
5. Adding the Cheeses:
Once thickened, remove from heat and stir in the shredded cheddar cheese, grated Parmesan, thyme, rosemary, salt, and pepper. Keep stirring until everything is melted and creamy—this step is where the magic happens!
6. Mixing Everything Together:
Once the spaghetti squash is cool enough to handle, use a fork to scrape out the strands into a large bowl. Discard the skin. Now, add your creamy cheese sauce to the squash and mix it all together until nicely combined.
7. Baking the Dish:
Transfer this glorious mixture to a lightly greased baking dish. Sprinkle the breadcrumbs evenly over the top for a nice crunch. Finally, bake at 375°F (190°C) for 20-25 minutes until the top turns golden brown and bubbly!
8. Garnishing and Serving:
After baking, remove the dish from the oven and let it cool for a few minutes. Just before serving, garnish with chopped fresh parsley for a touch of color and freshness. Enjoy your healthy, cheesy Spaghetti Squash Au Gratin as a delicious side or main dish!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use Frozen Spaghetti Squash Instead of Fresh?
Yes, you can use frozen spaghetti squash! Just make sure to thaw it completely before preparing the dish. Once thawed, you can follow the instructions as normal, even skipping the roasting step since it’s ready to be combined with the cheese sauce directly after draining any excess moisture.
Can I Make This Recipe Dairy-Free?
Absolutely! To make this dish dairy-free, simply substitute the low-fat milk with unsweetened almond milk or another dairy-free milk of your choice. For the cheese, opt for a dairy-free cheese alternative or use nutritional yeast for a cheesy flavor without the dairy.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, place it in the oven at 350°F (175°C) for about 15-20 minutes or heat it gently in the microwave, stirring occasionally until warmed through.
What Can I Serve With This Dish?
This Healthy Spaghetti Squash Au Gratin pairs wonderfully with grilled chicken or fish for a complete meal. It also makes a lovely side to a fresh green salad or roasted vegetables for a light and satisfying dinner!
