This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It features tender spaghetti squash baked with creamy cheese and topped with a crispy golden layer.
I love how light yet satisfying this dish is. It’s an easy way to enjoy veggies while still feeling like you’re having something special. Plus, the cheese is always a winner! 🧀
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the show! It’s low in carbs and has a mild flavor. If you can’t find spaghetti squash, you can use zucchini or even cauliflower for a different twist.
Cheese: I used part-skim mozzarella and Parmesan for the creamy topping. For a healthier option, you could choose reduced-fat cheese or a dairy-free alternative like nutritional yeast for a cheesy flavor without the calories.
Greek Yogurt: It adds creaminess and protein. If you need a dairy-free option, try silken tofu or a non-dairy yogurt! It’ll work just as well.
Milk: Low-fat milk keeps it light, but unsweetened almond milk or oat milk can substitute nicely if you’re looking for a dairy-free version.
How Do I Make Sure My Spaghetti Squash is Perfectly Cooked?
Roasting spaghetti squash can be tricky, but I’ve got some tips! Always cut it lengthwise for even cooking. When you roast it cut-side down, it steams in its own moisture, keeping it tender and preventing drying out.
- Ensure the squash feels firm before cutting. If it’s too soft, it may be overripe.
- Cook until you can easily shred the flesh with a fork. This usually takes about 40-45 minutes, so don’t rush it!
- Let it cool for a few minutes after roasting, so you can handle it while scraping out the strands.
Healthy Spaghetti Squash Au Gratin
Ingredients:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 cup low-fat milk or unsweetened almond milk
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup shredded part-skim mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1/2 cup plain Greek yogurt (for creaminess and tang)
- 1 tablespoon whole wheat or gluten-free flour (optional, for thickening)
- 1 teaspoon Dijon mustard
- Salt and freshly ground pepper, to taste
- 1/4 teaspoon ground nutmeg (optional, for warmth)
- 1/4 cup chopped fresh parsley or chives, for garnish
How Much Time Will You Need?
This delicious recipe requires about 15 minutes of prep time and 1 hour total cooking time (including roasting and baking). In just over an hour, you’ll have a comforting and healthy dish ready to enjoy!
Step-by-Step Instructions:
1. Roast the Spaghetti Squash:
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with olive oil and season with a pinch of salt and pepper. Place the squash cut-side down on the baking sheet and roast for 40-45 minutes, or until the flesh is tender and easily scraped into strands.
2. Prepare the Sauce:
While the squash roasts, heat a small pan over medium heat with a drizzle of olive oil. Sauté the minced garlic and chopped onion until softened and fragrant, about 4-5 minutes. In a medium saucepan, whisk together the milk, Greek yogurt, Dijon mustard, and optional flour. Heat gently and add the sautéed garlic and onion. Stir frequently until the mixture thickens slightly, and season with salt, pepper, and nutmeg.
3. Combine and Bake:
Remove the sauce from heat and stir in half of the mozzarella and half of the Parmesan cheese until melted and smooth. Once the spaghetti squash is done, use a fork to scrape the flesh into a large mixing bowl. Pour the cheese sauce over the squash strands and gently combine. Transfer the mixture to a baking dish, sprinkle the remaining mozzarella and Parmesan over the top. Lower the oven temperature to 375°F (190°C) and bake uncovered for 15-20 minutes until golden brown and bubbly.
4. Serve and Enjoy:
Once baked, remove from the oven and let it cool for a few minutes. Garnish with chopped parsley or chives. Dig in and relish your creamy, cheesy Healthy Spaghetti Squash Au Gratin!
This dish perfectly balances creamy indulgence with the lightness of spaghetti squash, making it a nutritious and delicious option for any meal!
FAQ
Can I Use a Different Type of Squash?
Yes! While spaghetti squash is the main ingredient for this recipe, you can also use a butternut squash or zucchini as alternatives. Just keep in mind that cooking times may vary, so adjust accordingly!
Can I Make This Recipe Vegetarian or Vegan?
Absolutely! To make it vegetarian, just ensure your cheese is rennet-free. For a vegan option, use plant-based cheese substitutes and swap Greek yogurt for a dairy-free yogurt alternative, like cashew or coconut yogurt.
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm in the microwave or heat in an oven at 350°F (175°C) until heated through.
Can I Freeze This Dish?
Yes, you can freeze the assembled dish before baking! Just cover it well with foil and store it in the freezer for up to 3 months. When you’re ready to bake, thaw it overnight in the fridge and then bake as directed, adding a few extra minutes if needed.
