This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It uses roasted spaghetti squash, cheesy goodness, and a sprinkle of breadcrumbs for that delightful crunch.
It’s so easy to make, and I love how I can enjoy a creamy dish without all the guilt! Perfect as a side or a light main meal. Plus, who doesn’t love squishy squash? 🍽️
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! Choose a firm squash that feels heavy for its size. If you can’t find it or want a change, zucchini can be a good substitute, though it cooks differently.
Low-Fat Milk: For creaminess without the calories, low-fat milk is perfect. Almond milk works too for a dairy-free option. However, make sure to use unsweetened varieties to keep the flavor balanced.
Cheese: Low-fat shredded cheese like mozzarella or cheddar adds flavor. If you want something sharper, try reduced-fat Swiss cheese. Nutritional yeast is a great dairy-free option to achieve a cheesy taste!
Breadcrumbs: Whole wheat breadcrumbs add a nice crunch. If you need a gluten-free alternative, panko works well, or you can use crushed nuts for added texture.
How Can I Roast Spaghetti Squash Perfectly?
Roasting spaghetti squash is straightforward, but it helps to pay attention to details for the best results. Here’s how to get it right:
- Cut the squash lengthwise to allow even cooking. Remember to scoop out the seeds before roasting!
- Place it cut side down on a lined baking sheet; this helps keep it moist.
- Don’t rush the roasting! It typically takes 40-45 minutes at 400°F to achieve tenderness. The longer you roast, the easier it will shred into perfect strands.
Healthy Spaghetti Squash Au Gratin
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 cloves garlic, minced
- 1 cup low-fat milk (or unsweetened almond milk for dairy-free)
- 1 tablespoon whole wheat flour (or gluten-free flour)
For the Cheesy Layers:
- 1/2 cup low-fat shredded cheese (such as mozzarella or cheddar)
- 1/4 cup grated Parmesan cheese
For Seasoning:
- 1/4 teaspoon nutmeg (optional)
- Salt and black pepper, to taste
For the Topping:
- 1/3 cup whole wheat breadcrumbs (or panko)
- 2 tablespoons fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This delicious recipe takes about 1 hour to prepare and cook: around 15-20 minutes for prep work, plus 40-45 minutes to roast the spaghetti squash. Then, a quick bake of 20-25 minutes in the oven. You’ll love how simple yet satisfying this dish is!
Step-by-Step Instructions:
1. Roast the Spaghetti Squash:
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside of each half with half of the olive oil. Place the squash cut side down on a baking sheet lined with parchment paper. Roast for 40-45 minutes until it’s tender and can easily be shredded with a fork.
2. Sauté the Vegetables:
While the squash is roasting, heat the remaining olive oil in a skillet over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes. Then add the minced garlic and cook for an additional minute. Remove the pan from heat once done.
3. Make the Creamy Sauce:
In a medium saucepan, whisk together the flour and milk over medium heat. Stir constantly until the mixture thickens into a creamy sauce, which should take about 5 minutes. Once thick, remove from heat and stir in the sautéed onion and garlic, nutmeg (if using), salt, and pepper.
4. Combine the Ingredients:
Using a fork, scrape the strands of spaghetti squash into a large bowl. Add in the creamy sauce and half of the shredded cheese, gently mixing to combine everything evenly.
5. Prepare for Baking:
Transfer the mixture into a greased baking dish. Sprinkle the remaining shredded cheese, Parmesan cheese, and breadcrumbs evenly on top for that perfect crispy finish!
6. Bake and Serve:
Bake the dish at 375°F (190°C) for 20-25 minutes, or until the top is golden brown and bubbly. Once out of the oven, garnish with fresh parsley to add some color and flavor. Enjoy your healthy and comforting spaghetti squash au gratin!
Can I Use Other Types of Squash for This Recipe?
While spaghetti squash is ideal for this recipe due to its unique texture, you can experiment with other squash like butternut or acorn squash. Keep in mind that they will alter the flavor and consistency, so adjust the cooking times accordingly.
How Do I Store Leftover Spaghetti Squash Au Gratin?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or in a baking dish covered with foil in the oven at 350°F (175°C) until warmed through.
Can I Make This Dish Ahead of Time?
Yes! You can prepare the spaghetti squash and creamy sauce in advance, then combine and bake just before serving. It can be assembled and refrigerated for up to 24 hours before baking; just increase baking time slightly if it’s coming straight from the fridge.
Is There a Way to Make This Recipe Dairy-Free?
Absolutely! Substitute the low-fat milk with unsweetened almond milk or coconut milk, and use dairy-free cheese alternatives instead for the shredded and Parmesan cheese. You’ll still achieve that creamy and cheesy texture!
