This Healthy Spaghetti Squash Au Gratin is a creamy, cheesy delight that makes veggies taste amazing! With golden-brown cheese on top, it’s a comforting dish without the guilt.
Honestly, who’s going to miss the pasta? The spaghetti squash is so fun to fork through. Plus, it’s super easy to make—a perfect dish for impressing friends or family. 🍽️
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It’s low in carbs and high in fiber. If you can’t find spaghetti squash, try using zucchini or even butternut squash, but the texture will vary a bit.
Cauliflower: Adding cauliflower boosts creaminess without extra calories. If you’re not a fan, skip it or swap for extra onions or a different veggie like broccoli.
Milk: Low-fat milk keeps things light, but almond milk works well too, especially for those who are dairy-free. Just make sure to choose an unsweetened variety.
Cheese: I love sharp cheddar for its flavor. You can use regular cheddar or a vegan cheese if you’re avoiding dairy. Parmesan is optional, but it adds a nice touch, so consider keeping it in!
How Do I Cook the Spaghetti Squash Perfectly?
Baking the spaghetti squash is simple! The key is to roast until tender. Here’s how:
- Flip the squash halves cut-side down on a parchment-lined sheet. This prevents sticking and helps steam it.
- Roast for about 40 minutes, but keep an eye on them. If they’re easily pierced with a fork, they’re done!
- After roasting, let them cool for a minute before using a fork to scrape the flesh into strands. This is where the fun begins!
Taking these steps will ensure your squash is just perfect for this dish! Happy cooking!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup cauliflower florets (optional, for extra creaminess)
- 1 cup low-fat milk (or unsweetened almond milk for a dairy-free option)
- 1 tablespoon all-purpose flour (or gluten-free flour)
- 1/2 cup low-fat cream cheese or Greek yogurt
- 1/2 cup shredded reduced-fat sharp cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped, for garnish
How Much Time Will You Need?
This delicious recipe takes about 15 minutes to prep and 1 hour to cook, which includes roasting the squash and baking the gratin. In total, you’re looking at about 1 hour and 15 minutes before you can dig in!
Step-by-Step Instructions:
1. Preparing the Spaghetti Squash:
First, preheat your oven to 375°F (190°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. It’s a little tough, so take your time!
2. Roasting the Squash:
Drizzle the inside of each squash half with olive oil and lightly season with salt and pepper. Place them cut-side down on a baking sheet lined with parchment paper. Roast in the oven for about 40 minutes, or until the squash is tender and can be easily pierced with a fork.
3. Sautéing the Veggies:
While your squash is roasting, heat a skillet over medium heat and add a teaspoon of olive oil. Sauté the finely chopped onion until it’s translucent, which should take about 5 minutes. Then, add the minced garlic and cauliflower florets (if using). Cook for another 5 minutes until the cauliflower is soft, then remove the skillet from heat.
4. Making the Cheese Sauce:
In a small saucepan, whisk together the flour and milk over medium heat. Stir continuously until the mixture thickens—this usually takes about 3-5 minutes. Once thickened, take it off the heat and stir in the cream cheese or Greek yogurt until smooth. Add half of the shredded cheddar, Parmesan cheese, dried thyme (or Italian seasoning), and season with salt and pepper. Mix well to combine.
5. Combining the Ingredients:
Once the roasted spaghetti squash is cool enough to handle, use a fork to scrape out the strands into a large bowl. Combine these strands with the sautéed vegetable mixture and pour in the cheese sauce. Stir gently until everything is evenly mixed.
6. Assembling the Gratin:
Transfer the mixture back into the halved spaghetti squash, mounding it slightly. Sprinkle the remaining shredded cheddar and Parmesan on top to create that delectable cheesy crust.
7. Baking the Au Gratin:
Place the stuffed squash halves back in the oven and bake at 375°F (190°C) for another 15-20 minutes, or until the top is bubbly and golden brown. Your kitchen will smell amazing!
8. Serving:
Once out of the oven, garnish your Spaghetti Squash Au Gratin with fresh parsley for a pop of color. Serve hot and enjoy this healthy, indulgent dish!
Bon appétit! Enjoy your healthy and delicious Spaghetti Squash Au Gratin!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Squash?
Yes! While spaghetti squash is preferred for its unique texture, you can substitute it with zucchini or butternut squash. Keep in mind that the cooking time and flavor will vary slightly depending on the squash used.
How Can I Make This Recipe Dairy-Free?
To make this dish dairy-free, use unsweetened almond milk instead of regular milk, and substitute the cream cheese with a dairy-free cream cheese or vegan yogurt. For cheese, look for vegan cheese options that melt well.
What If I Don’t Have Cauliflower?
No problem! Cauliflower is optional in this recipe for added creaminess. You can simply skip it or replace it with an equal amount of finely chopped spinach or any other vegetable you enjoy.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, warm gently in the microwave or in a preheated oven until heated through. You may want to add a splash of milk to keep it creamy!
