This Healthy Spaghetti Squash Au Gratin is a tasty twist on a classic dish! It combines tender spaghetti squash with creamy cheese and crunchy topping—yum!
I love this recipe because it’s guilt-free and makes vegetables fun to eat! Plus, it’s easy to whip up for a cozy dinner or a fun family meal. Who knew healthy could taste so good? 😄
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It has a mild flavor and a unique texture. If you can’t find it, try zucchini or even cauliflower as an alternative. They won’t have the same texture, but they work great in creamy dishes.
Milk: I recommend using low-fat milk for creaminess without the extra calories. Unsweetened almond or oat milk are fantastic non-dairy options. They add a subtle flavor and will keep it light and healthy.
Cheese: Reduced-fat cheddar is my go-to because it melts well and adds great flavor. For a vegan option, use nutritional yeast or a plant-based cheese that melts. Just note that flavors will change slightly, but they can be great too!
Breadcrumbs: I like using whole wheat breadcrumbs for added fiber. However, you can easily substitute with gluten-free breadcrumbs if needed, or even crushed nuts for a different crunch!
How Can I Perfectly Roast Spaghetti Squash?
Roasting spaghetti squash requires a bit of care for the best results. Here’s what to do:
- Always cut the squash in half lengthwise for even roasting. This helps it become tender all around.
- Place it cut-side down to trap steam and cook evenly. Using parchment paper makes for easy clean-up!
- Make sure to roast until tender—when you can easily shred the flesh with a fork, you know it’s ready!
Healthy Spaghetti Squash Au Gratin Recipe
Ingredients You’ll Need:
For the Main Dish:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 cup low-fat milk (or unsweetened plant-based milk)
- 1 tablespoon cornstarch (or arrowroot powder) mixed with 2 tablespoons cold water
- 1/2 cup reduced-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon ground nutmeg
- Salt and freshly ground black pepper, to taste
- 1/4 cup whole wheat breadcrumbs or panko
- 1 tablespoon fresh parsley, chopped (optional, for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes of prep time, plus around 40-50 minutes to roast the spaghetti squash, and another 20 minutes to bake everything together. So, plan for about 1 hour to 1 hour and 15 minutes to make this delicious and healthy dish!
Step-by-Step Instructions:
1. Prepare the Spaghetti Squash:
First, preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. This is where the magic will happen!
2. Roast the Squash:
Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast in the oven for about 40-50 minutes, or until you can easily shred the flesh with a fork. Just check for tender goodness!
3. Cook the Aromatics:
While the squash is roasting, heat the olive oil in a skillet over medium heat. Add the finely chopped onion and cook until it becomes translucent, about 5 minutes. Then, add the minced garlic and cook for another 1-2 minutes until it’s fragrant. Remove from heat and set aside!
4. Shred the Squash:
Once the squash is roasted and cool enough to handle, use a fork to gently shred the flesh into strands. Place these strands into a large mixing bowl—this is where we create the magic!
5. Make the Cheese Sauce:
In a small saucepan, warm up the milk over medium heat until it’s just simmering. Slowly whisk in the cornstarch mixture and keep stirring until the sauce thickens—this should take about 2 minutes. Remove from heat and stir in the shredded cheddar and Parmesan cheeses, ground nutmeg, salt, and pepper until everything is melted and blended together!
6. Combine Everything:
Pour the now creamy cheese sauce over the shredded spaghetti squash in your bowl and gently mix everything together. Don’t forget to fold in the sautéed onions and garlic for extra flavor!
7. Transfer to Baking Dish:
Pour the entire mixture into a lightly greased baking dish. Spread it out evenly and sprinkle the whole wheat breadcrumbs or panko on top for that delightful crunch.
8. Bake It Up:
Bake uncovered at 375°F (190°C) for about 20 minutes, or until the top is golden brown and crispy. Your kitchen will smell amazing!
9. Cool and Serve:
Once it’s out of the oven, let it cool for a few minutes before serving. Garnish with fresh chopped parsley if you’d like, and enjoy your healthy and delicious Spaghetti Squash Au Gratin!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Make This Recipe Dairy-Free?
Absolutely! Just substitute the low-fat milk with unsweetened plant-based milk, and use vegan cheese in place of the cheddar and Parmesan. Nutritional yeast is also a great option for a cheesy flavor!
How Long Can I Store Leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, warm in the oven or microwave until heated through. Add a splash of milk if the dish seems dry!
What Can I Use Instead of Spaghetti Squash?
If you can’t find spaghetti squash, zucchini or butternut squash can be excellent substitutes! Just note that they will change the taste and texture, but they’ll still create a delicious gratin!
Can I Add Other Vegetables to This Dish?
Yes! Feel free to mix in cooked vegetables like spinach, kale, or mushrooms for added nutrition and flavor. Just sauté them with the onions for the best results!
