This Healthy Spaghetti Squash Au Gratin is a fun twist on classic comfort food! Using baked spaghetti squash instead of pasta, it’s creamy, cheesy, and oh-so-delicious.
I love how this dish feels like a warm hug on a plate, minus the guilt! Perfect for cozy nights, and I always make extra to enjoy the next day. Who doesn’t love leftovers? 😊
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! When cooked, it forms noodle-like strands. If you can’t find spaghetti squash, try using other vegetables like zucchini or butternut squash for a similar low-carb effect.
Greek Yogurt: Adds creaminess without the extra fat. For a dairy-free option, use almond or coconut yogurt. If you’re okay with dairy, sour cream could work too!
Cheese: I love reduced-fat sharp cheddar for its strong flavor. If you want to keep it plant-based, nutritional yeast can add a cheesy taste. Alternatively, any low-fat cheese can be a suitable replacement.
Flour: I use whole wheat flour for a bit of extra fiber, but gluten-free all-purpose flour works great if you need a gluten-free option!
How Do I Roast Spaghetti Squash Perfectly?
Roasting spaghetti squash properly is crucial for this recipe! Here’s how to get it just right:
- Start by slicing the squash in half. Use a sharp knife for easier cutting. Remove the seeds with a spoon.
- Drizzle the cut sides with olive oil, then season with salt and pepper.
- Place with the cut side down on your baking sheet for about 35-45 minutes.
- Check for doneness by poking the flesh with a fork; it should easily shred into strands when done.
- Let it cool slightly before scraping out the strands; this helps you avoid burns!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the 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 or part-skim milk
- 1 cup plain Greek yogurt
- 1 1/2 cups shredded reduced-fat sharp cheddar cheese, divided
- 1/4 cup grated Parmesan cheese, divided
- 1 tablespoon whole wheat flour or all-purpose flour
- 1/2 teaspoon Dijon mustard (optional)
- 1/4 teaspoon ground nutmeg
- Salt and freshly ground black pepper, to taste
- 2 tablespoons chopped fresh parsley or chives for garnish
How Much Time Will You Need?
This recipe will take about 15 minutes to prep and around 1 hour total to cook, including roasting the squash and baking the final dish. You’ll spend some time getting the sauce ready while the squash is in the oven. Easy peasy!
Step-by-Step Instructions:
1. Preparing the Spaghetti Squash:
Start by preheating your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds using a spoon. Drizzle some olive oil on the flesh and sprinkle with salt and pepper to taste. Place the squash halves cut side down on a baking sheet lined with parchment paper or foil.
2. Roasting the Squash:
Roast the squash in the oven for about 35-45 minutes. You’ll know it’s done when the flesh is tender and you can easily shred it with a fork. Once it’s cooked, take it out of the oven and allow it to cool a bit.
3. Preparing the Sauce:
While the squash is roasting, grab a small skillet and heat the olive oil over medium heat. Add the finely chopped onion and cook for about 5 minutes, until it becomes translucent. Add the minced garlic and cook for another minute, then remove the skillet from heat.
4. Making the Cheese Sauce:
In a medium saucepan, whisk together the milk, Greek yogurt, flour, Dijon mustard (if using), nutmeg, and a pinch of salt and pepper. Warm this mixture over medium heat, stirring constantly for about 4-5 minutes, until the sauce thickens.
5. Combining Ingredients:
Take the saucepan off the heat and stir in 1 cup of the cheddar cheese and 2 tablespoons of Parmesan cheese. Mix until everything is melted and smooth. Now incorporate your cooked onion and garlic from earlier into this cheese mixture.
6. Preparing the Squash:
Using a fork, scrape the cooled spaghetti squash flesh to create strands in a large mixing bowl. Gently toss these strands with the cheese sauce until well mixed.
7. Baking the Dish:
Transfer the mixture to a greased 8×8-inch baking dish (or similar size) and sprinkle the remaining cheddar and Parmesan cheeses evenly over the top. Bake the au gratin at 375°F (190°C) for 20-25 minutes until the top is golden brown and bubbly.
8. Serving:
Once it’s out of the oven, let it rest for about 5 minutes. Finish by garnishing with fresh parsley or chives before serving. Enjoy this creamy, healthy twist on a classic au gratin!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use Other Types of Squash for This Recipe?
Yes! While spaghetti squash is recommended for its noodle-like texture, you can also use butternut squash or zucchini. Just keep in mind that cooking times may vary slightly, so adjust accordingly.
Can I Make This Recipe Gluten-Free?
Absolutely! Substitute the flour with a gluten-free all-purpose flour or cornstarch. Just make sure your other ingredients, like cheese and yogurt, are also gluten-free!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm in the oven at 350°F (175°C) until heated through, or microwave in short intervals, stirring occasionally.
Can I Prepare This Dish in Advance?
Yes! You can prepare the sauce and roast the squash a day ahead. Just combine everything and store it in the fridge until ready to bake. When you’re ready to eat, simply pop it in the oven!
