This Healthy Spaghetti Squash Au Gratin is a fun twist on classic comfort food! With creamy cheese and tender squash, it’s a tasty way to enjoy veggies without missing out.
I love how it’s both comfort food and healthy—talk about winning! Plus, spaghetti squash makes it light, so you can feel good about going for seconds! 🍽️
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It’s low in carbs and calories, making it a great pasta alternative. If you can’t find spaghetti squash, zucchini can also work, though its texture is different.
Cheese: I suggest low-fat mozzarella for creaminess with fewer calories. You can substitute with regular mozzarella if desired. For a richer flavor, try sharp cheddar or an Italian blend instead.
Milk: Low-fat milk keeps it light, but for a dairy-free option, almond or oat milk does well too. Just ensure they’re unsweetened to avoid unexpected flavors.
Greek Yogurt: This adds creaminess without heavy cream. If you prefer, you could use sour cream, but Greek yogurt is healthier and has more protein.
How Do I Get Perfectly Roasted Spaghetti Squash?
Roasting spaghetti squash is key to achieving that tender texture. Here are some tips to help you succeed:
- Cut the squash carefully. A sharp knife helps, and you can microwave it for a few minutes to soften the skin slightly if it’s hard to cut.
- Roast cut side down to steam the insides, which keeps them moist. Use parchment paper for easy cleanup.
- Make sure to roast until you can easily shred it with a fork; this usually takes about 40 minutes at 400°F (200°C).
Following these steps helps you get a delicious base for your au gratin! Enjoy the cooking process and the tasty results!
Healthy Spaghetti Squash Au Gratin Recipe
Ingredients You’ll Need:
For the Dish:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup low-fat milk (or unsweetened almond milk)
- 1 cup low-fat shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 2 tablespoons whole wheat flour (or all-purpose flour)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon nutmeg (optional)
- 1/2 cup plain Greek yogurt (for creaminess without heavy cream)
- 1/4 cup fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This Healthy Spaghetti Squash Au Gratin recipe takes about 10 minutes to prep and 40 minutes to cook. Overall, you’ll need about 50 minutes from start to finish. Most of the time is spent roasting the squash and baking the finished dish!
Step-by-Step Instructions:
1. Prepare the Squash:
Start by preheating your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash halves cut side down on a baking sheet lined with parchment paper. Roast for about 40 minutes or until the flesh is tender and easily shredded with a fork.
2. Make the Flavor Base:
While the squash is roasting, heat the olive oil in a medium saucepan over medium heat. Add the minced garlic and chopped onion, sautéing until the onion becomes translucent and fragrant, which should take about 5 minutes.
3. Create the Sauce:
Sprinkle the flour over the onions and garlic, cooking for 1-2 minutes while stirring constantly to make a roux. Gradually whisk in the milk, stirring until the mixture thickens and becomes creamy, about 5 minutes. Remove this from heat and stir in the Greek yogurt, half of the mozzarella, half of the Parmesan cheese, salt, pepper, and nutmeg (if using). Mix until smooth.
4. Combine and Bake:
Once the spaghetti squash is cool enough to handle, use a fork to scrape out the strands into a large mixing bowl. Add the creamy cheese sauce to the squash strands and mix to combine evenly. Transfer the mixture into a greased baking dish, then sprinkle the remaining mozzarella and Parmesan cheeses evenly over the top.
5. Finish It Off:
Bake the dish for 15-20 minutes at 375°F (190°C) until the top is golden and bubbly. Once done, remove it from the oven and allow it to cool for a few minutes. Garnish with fresh parsley before serving.
This Healthy Spaghetti Squash Au Gratin offers a delicious, comforting dish packed with nutrients without the heavy calories. Perfect as a side or a light main dish. Enjoy your wholesome meal!
Frequently Asked Questions (FAQ) for Healthy Spaghetti Squash Au Gratin
Can I Use Other Types of Squash?
While spaghetti squash is the best choice for this recipe due to its unique texture, you can use zucchini as an alternative, though it will yield a different texture and flavor. If using zucchini, bake it for a shorter time, as it tends to cook faster.
How Can I Make This Recipe Dairy-Free?
To make this dish dairy-free, substitute low-fat milk with unsweetened almond milk or coconut milk and use dairy-free cheese alternatives in place of mozzarella and Parmesan. For the Greek yogurt, you can use a dairy-free yogurt option, such as almond or soy yogurt.
Can I Prepare This Dish Ahead of Time?
Absolutely! You can prepare the creamy cheese sauce and roast the spaghetti squash ahead of time. Just store them separately in the fridge for up to 2 days. When ready to bake, combine them and follow the remaining steps to finish cooking.
How Do I 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 or microwave, making sure to add a little water or additional milk if it looks dry.
