This Healthy Spaghetti Squash Au Gratin is a delicious twist on a classic dish! It features roasted spaghetti squash tossed in a creamy cheese sauce, baked until bubbly and golden.
You won’t believe how satisfying this dish is without all the guilt! I love serving it as a cozy side dish or even a main meal. Plus, it’s a sneaky way to get more veggies in your diet! 🥳
Key Ingredients & Substitutions
Spaghetti Squash: The star of this dish! Make sure to choose a squash that’s firm without any soft spots. If you can’t find spaghetti squash, you could substitute with another fiber-rich squash like butternut or even zucchini for a lighter version.
Low-Fat Milk: This adds creaminess to the sauce. You can easily swap it for unsweetened almond milk for a dairy-free option or use coconut milk for a richer flavor. Just be aware that coconut milk might add sweetness.
Cheese: I suggest using reduced-fat cheddar for a good melt without going overboard on calories. If you’re vegan, try nutritional yeast for a cheesy flavor or a dairy-free cheese alternative. Just check for melting qualities if you want that gooey effect!
Breadcrumbs: Whole wheat breadcrumbs give a nice crunch. For a gluten-free option, use gluten-free breadcrumbs or crushed nuts for an added crunch and nutty flavor.
How Do I Get My Spaghetti Squash to Cook Perfectly?
The process of roasting spaghetti squash is simple but requires some attention. Cut it properly and roast thoroughly to get those wonderful strands!
- Cut the squash in half lengthwise and scoop out seeds. This helps it cook evenly.
- Roast it cut side down! This prevents drying out and helps cook evenly. If you prefer, you can also wrap it in foil to steam.
- Check for doneness by poking it with a fork; it should feel tender and able to shred easily.
After roasting, let the squash cool slightly before scrapping it into strands. This also helps you avoid burning your hands while working with it!
How to Make Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Base:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
For the Sauce:
- 1 cup low-fat milk (or unsweetened almond milk)
- 1 tablespoon whole wheat flour (or all-purpose flour)
- 1/2 cup grated reduced-fat cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
For the Topping:
- 1/4 cup whole wheat breadcrumbs or panko
- Fresh parsley or chives, chopped for garnish
Time Needed:
Overall, you will need about 1 hour and 10 minutes. This includes approximately 15 minutes of prep time, 40-45 minutes roasting the spaghetti squash, and about 20-25 minutes for baking the final dish. It’s a lovely dish to prepare on a cozy evening!
Step-by-Step Instructions:
1. Roast the Spaghetti Squash:
First, preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Next, carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle a little olive oil inside and sprinkle with salt and pepper. Place the squash halves face down on the baking sheet and roast for 40-45 minutes or until the flesh is tender and easily shreds with a fork.
2. Prepare the Cheese Sauce:
Once the squash is cool enough to handle, use a fork to scrape the flesh into strands and place them in a large bowl. In a medium saucepan, heat a small amount of olive oil over medium heat. Add the minced garlic and chopped onion, cooking for about 3-4 minutes, until softened and fragrant. Then, sprinkle in the flour, stirring constantly to form a roux. Cook for an additional 1-2 minutes.
3. Combine and Thicken:
Slowly whisk in the milk, keeping the sauce smooth by avoiding lumps. Cook until the sauce thickens, around 3-5 minutes. After your sauce is ready, remove it from heat and stir in the reduced-fat cheddar cheese, half of the Parmesan, thyme, salt, and pepper. Mix well.
4. Assemble and Bake:
Pour the cheese sauce over the spaghetti squash strands and mix until everything is well-coated. Transfer the mixture into a lightly greased baking dish. Top with the remaining Parmesan cheese and breadcrumbs for that crispy finish. Bake at 375°F (190°C) for 20-25 minutes until the top is golden and bubbling.
5. Serve and Enjoy:
When done, take the dish out of the oven, garnish with chopped parsley or chives, and serve warm. Enjoy this comforting, healthy delight with your loved ones!
Frequently Asked Questions (FAQ)
Can I Use Different Kinds of Cheese?
Absolutely! While reduced-fat cheddar and Parmesan give a great flavor, feel free to experiment with other cheeses like mozzarella for a melty texture or Gruyere for a richer taste. Just be mindful of the overall fat content if you’re aiming to keep it healthy!
Can I Make This Recipe Dairy-Free?
Yes, you can! Substitute low-fat milk with unsweetened almond milk or any other non-dairy milk. For cheese, look for vegan cheese alternatives that melt well, or use nutritional yeast for a cheesy flavor without dairy.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in the microwave or in the oven at a low temperature to avoid drying it out. You may want to add a splash of milk or water when reheating to keep the dish creamy!
Can I Prepare This Ahead of Time?
Yes! You can roast the spaghetti squash and prepare the cheese sauce a day in advance. Just assemble everything in the baking dish before you’re ready to cook and bake it according to the instructions. This makes it a perfect dish for meal prep or entertaining!
