This Healthy Spaghetti Squash Au Gratin is a fun and creamy dish that’s a healthier twist on classic au gratin. It features roasted spaghetti squash mixed with a cheesy sauce and topped with more cheese, yum!
When I make this, I can’t help but feel a bit fancy! Plus, it’s a perfect way to sneak in some veggies while satisfying my cheesy cravings. I like to serve it hot and bubbly right from the oven!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It has a mild flavor and a unique, noodle-like texture. If you’re not a fan or can’t find it, you can substitute with zucchini or even cooked whole wheat pasta for a different twist.
Cheese: I love using low-fat mozzarella and cheddar for a creamy taste while keeping it lighter. If you want a vegan option, try cashew cheese or a plant-based cheese similar in texture. Nutritional yeast also adds a cheesy flavor!
Milk: Low-fat milk keeps the dish creamy but light. For dairy-free options, almond or oat milk work well. Be sure to choose unsweetened varieties to avoid altering the dish’s flavor.
Greek Yogurt: I use Greek yogurt for added creaminess and protein. If you prefer a dairy-free alternative, try unsweetened coconut yogurt or a soy-based option. They provide a similar texture.
How Do You Get the Perfect Texture for Spaghetti Squash?
The key to getting spaghetti squash just right is all in the roasting. Start by cutting it in half and scooping out the seeds, it’s easier than it looks!
- Brush the cut sides with olive oil to keep them from sticking and sprinkle with salt.
- Roast cut side down on a baking sheet to let all the steam escape, making it fluffier. The aim is for it to be tender but not mushy, usually taking 40-45 minutes.
- Once done roasting, let it cool a bit before using a fork to scrape out those lovely strands. This leads to the perfect “spaghetti” texture!
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 milk (or unsweetened plant-based milk)
- 1 cup low-fat shredded mozzarella cheese
- ½ cup reduced-fat sharp cheddar cheese, shredded
- 2 tablespoons all-purpose flour (or whole wheat flour)
- 2 tablespoons plain Greek yogurt
- 1 teaspoon Dijon mustard
- ½ teaspoon smoked paprika
- Salt and pepper, to taste
For Topping (Optional):
- 2 tablespoons grated Parmesan cheese
- Fresh parsley or chives, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 1 hour total: 10 minutes for prep and 40-45 minutes for roasting the spaghetti squash, plus an additional 20-25 minutes for baking after combining all the ingredients. It’s a bit of wait, but the delicious outcome is so worth it!
Step-by-Step Instructions:
1. Roast the Spaghetti Squash:
Start by preheating your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Brush the cut sides with olive oil, then place them cut side down on a baking sheet. Roast in the oven for about 40-45 minutes, or until the flesh is tender and can easily be shredded with a fork.
2. Prepare the Spaghetti Squash Strands:
Once the squash is roasty and tender, remove it from the oven and let it cool for a few minutes. Then use a fork to scrape the flesh into strands and transfer these strands to a large mixing bowl. It’s like magic seeing that spaghetti-like texture!
3. Cook the Aromatics:
In a medium skillet, add a small drizzle of olive oil over medium heat. Toss in the finely chopped onion and sauté until it’s nice and translucent, about 5 minutes. Next, add the minced garlic and sauté for another minute until it’s fragrant. Then, remove from heat.
4. Make the Creamy Cheese Sauce:
In a saucepan, whisk together the flour and milk over medium heat. Keep stirring until the mixture starts to thicken, which should take about 3-5 minutes. Remove it from the heat and stir in the Greek yogurt, Dijon mustard, smoked paprika, and season with salt and pepper.
5. Combine Everything Together:
Add in ½ cup each of mozzarella and cheddar cheese to the saucepan, stirring until everything is melted and nicely combined, forming a creamy cheese sauce. Now combine this cheese sauce with the sautéed onions and garlic, then gently fold this mixture into the spaghetti squash strands. Mix well until all the squash is evenly coated.
6. Transfer to Baking Dish:
Transfer everything into a lightly greased baking dish. Top with the remaining ½ cup of mozzarella, ¼ cup of cheddar, and sprinkle Parmesan cheese evenly on top if you like that extra cheesy goodness.
7. Bake to Perfection:
Place the dish in the oven and bake at 375°F (190°C) for about 20-25 minutes, or until the top is bubbling and golden brown. Your kitchen will smell amazing during this time!
8. Serve and Enjoy:
Once baked, remove from the oven and let it cool for about 5 minutes. Garnish with fresh chopped parsley or chives for a pop of color and flavor before serving. Enjoy your healthy and cheesy masterpiece!
This dish not only satisfies the cheesy cravings but also sneaks in some veggies for a deliciously wholesome meal. Happy cooking!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use Regular Pasta Instead of Spaghetti Squash?
Absolutely! If you’re not gluten-free or aiming for a low-carb option, you can substitute spaghetti squash with cooked whole wheat or gluten-free pasta. Just make sure to adjust cooking times accordingly!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm in the microwave or bake in the oven at 350°F (175°C) until heated through.
Can I Make This Vegan?
Yes, to make this dish vegan, substitute the dairy products with plant-based alternatives. Use vegan cheese, unsweetened almond or oat milk, and a vegan yogurt substitute. You can also skip the cheese topping or use nutritional yeast for a cheesy flavor.
What if My Spaghetti Squash Isn’t Tender After Roasting?
If your squash isn’t tender after the initial roasting time, simply return it to the oven and roast for an additional 5-10 minutes. It should easily shred into strands when fully cooked!
