This Healthy Spaghetti Squash Au Gratin is a delightful twist on a classic dish! With tender spaghetti squash, creamy sauce, and a sprinkle of cheese, it’s both cheesy and nutritious.
You won’t even miss the heavy ingredients! I love how easy it is to whip up, and it’s perfect as a side or even a main course. Perfect for impressing guests or just treating yourself! 🍽️
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It’s a great low-carb substitute for pasta. You can also use zucchini noodles if you don’t have spaghetti squash on hand.
Milk: I used low-fat milk for creaminess, but feel free to swap in unsweetened almond milk for a dairy-free option. Any plant-based milk will work well!
Cheese: Parmesan and mozzarella add rich flavor and creaminess. If you’re looking for alternatives, goat cheese or nutritional yeast can provide a different but delicious taste. Plus, they work well for those avoiding dairy.
Greek Yogurt: This adds extra creaminess and protein. If you prefer not to use yogurt, low-fat cream cheese does the trick too. For a vegan option, try cashew cream!
How Do I Roast Spaghetti Squash Perfectly?
Roasting makes the squash tender and easy to shred. Here’s how to get it just right:
- Preheat your oven to 400°F (200°C).
- Carefully slice the squash in half lengthwise and scoop out the seeds. This part can be a bit tricky, so use a sturdy knife!
- Place the squash cut-side down on a baking sheet. Lining it with parchment helps with cleanup.
- Roast for about 40-50 minutes. It should feel soft when you poke it with a fork, making it easy to scrape into strands.
Taking your time here ensures the best texture for your au gratin!
Healthy Spaghetti Squash Au Gratin Recipe
Ingredients You’ll Need:
For the Dish:
- 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 tablespoon whole wheat flour or all-purpose flour
- 1/3 cup grated Parmesan cheese
- 1 cup shredded low-fat mozzarella cheese
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- 1/4 cup plain Greek yogurt or low-fat cream cheese (optional for extra creaminess)
- Fresh parsley or thyme for garnish (optional)
How Much Time Will You Need?
This delicious dish requires about 15 minutes of prep time and 40-50 minutes of baking time for the squash, plus an additional 15-20 minutes to bake everything together. So, overall, plan for about 1 hour and 15 minutes before it’s ready to serve!
Step-by-Step Instructions:
1. Preheat and Roast the Squash:
Start by preheating your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash cut-side down on a baking sheet lined with parchment paper or foil. Roast for about 40-50 minutes until the flesh is tender and can easily be shred with a fork.
2. Prepare the Cheese Sauce:
While the squash is roasting, heat olive oil in a medium saucepan over medium heat. Add the minced garlic and finely chopped onion. Sauté for about 4-5 minutes until the onion is translucent and the kitchen smells delicious! Then, stir in the flour and cook for an additional minute to form a roux. Gradually whisk in the milk, stirring constantly to avoid lumps. Continue cooking until the sauce thickens, which will take about 5-7 minutes. Remove the pan from heat and stir in the Greek yogurt or cream cheese (if using), nutmeg, half of the Parmesan cheese, and season with salt and pepper to taste.
3. Combine and Bake:
Once the squash is done roasting, use a fork to scrape the flesh into spaghetti-like strands and transfer them to a large bowl. Combine these strands with the creamy cheese sauce, mixing gently to ensure everything is coated evenly.
Transfer the mixture into a greased baking dish. Sprinkle the remaining Parmesan and mozzarella cheese evenly on top. Now, it’s time to bake! Place the dish in the oven and bake for 15-20 minutes, or until the cheese is melted and golden brown.
4. Serve and Enjoy:
When done, remove the dish from the oven and allow it to cool for a few minutes. Garnish with fresh parsley or thyme if desired, then dig in and enjoy this healthier version of au gratin!
This Healthy Spaghetti Squash Au Gratin is sure to please and is a great way to enjoy a comforting dish with less guilt. Happy cooking!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use Other Types of Squash?
Absolutely! While spaghetti squash is the best choice for this dish, you can substitute it with other winter squashes like butternut or acorn squash. Just be aware that cooking times may vary depending on the squash’s size and type.
Can I Make This Recipe Vegan?
Yes! To make this dish vegan, use unsweetened almond milk or another plant-based milk in place of dairy milk, skip the cheese, and replace the Greek yogurt with cashew cream or silken tofu. Nutritional yeast can also provide a cheesy flavor!
How Can I Store Leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. To reheat, warm it gently in the microwave or the oven. If using the oven, cover it with foil to prevent it from drying out.
Can I Prepare This Dish in Advance?
Yes, you can prepare the squash and sauce a day ahead. Simply store them separately in the fridge and combine them when you’re ready to bake. The flavors will meld beautifully, and it will save you time on the day you plan to serve it!
