This Healthy Spaghetti Squash Au Gratin is a clever twist on a classic dish! With tender spaghetti squash and creamy cheese, it’s both nutritious and tasty.
I love how this recipe feels rich without the guilt! Just scoop the squash, mix with cheese, and bake. Perfect for impressing guests or enjoying a cozy night in!
Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It’s low in carbs and has a unique texture. If you’re not a fan, you can substitute it with zucchini noodles or even cauliflower for a different take!
Olive Oil: A great choice for sautéing! If you want a bit of flavor, try avocado oil or melted butter. It adds a touch of richness to the dish.
Low-Fat Milk: Almond milk is a fantastic non-dairy substitute if you’re looking for something lighter. I’ve used it before, and it works wonderfully!
Cheeses: Reduced-fat cheddar is my go-to for a lighter option, but feel free to mix things up! Gouda or mozzarella can be fun substitutions. Just remember, choose cheeses that melt well!
Flour: Whole wheat flour is a healthier option, but if you’re gluten-free, you can use almond flour or a cornstarch slurry instead to thicken the sauce.
How Do I Get the Squash Cooked Perfectly?
Getting that spaghetti squash just right is key! Here’s how to do it:
- First, slice the squash in half and scoop out the seeds. A sharp knife helps with cutting it evenly.
- Roasting it cut-side down lets the moisture steam the squash, making it tender. Don’t rush this step; 40 minutes at 375°F (190°C) is perfect!
- Once done, let it cool for a few minutes—use a fork to scrape the insides gently, creating those lovely strands.
These simple steps will ensure your squash is cooked perfectly and ready to absorb that delicious cheese sauce! Enjoy making this healthy twist on au gratin!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
- 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)
- 1 tablespoon whole wheat flour (or all-purpose flour)
- 1/2 cup reduced-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon ground nutmeg (optional)
- Salt and black pepper, to taste
- 1 tablespoon fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This delightful dish will take about 10 minutes to prepare and around 40 minutes to bake, making a total time of about 50 minutes. You’ll spend around 40 minutes letting the spaghetti squash roast while you make the creamy cheese sauce!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C). This step is important so that your spaghetti squash roasts perfectly!
2. Roast the Spaghetti Squash:
Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut-side down on a baking sheet lined with parchment paper. Roast for about 40 minutes or until the flesh is tender and can be easily shredded with a fork.
3. Prepare the Cheese Sauce:
While the squash is roasting, heat the olive oil in a medium skillet over medium heat. Add the chopped onion and cook until it becomes translucent, which takes about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
4. Make the Roux:
Sprinkle the flour over the onions and garlic, stirring constantly. This helps to form a roux, which thickens our sauce. Cook for about 1-2 minutes to eliminate the raw flour taste.
5. Add Milk and Cheese:
Gradually whisk in the low-fat milk, stirring continuously until the mixture thickens and becomes creamy, which takes about 4-5 minutes. Remove the sauce from heat and stir in the cheddar cheese, Parmesan cheese, nutmeg, salt, and black pepper. Stir until the cheese is melted and the sauce is smooth.
6. Combine and Transfer:
Once the spaghetti squash is cool enough to handle, use a fork to scrape the flesh into strands and place them in a mixing bowl. Pour the cheese sauce over the spaghetti squash strands and gently toss to combine.
7. Bake the Dish:
Transfer the mixture into a baking dish and smooth the top. If you like, sprinkle some additional cheese on top for an extra cheesy finish! Then, bake in the oven for 15-20 minutes until the top is golden and bubbly.
8. Serve:
Once it’s out of the oven, garnish with fresh parsley and serve warm. Enjoy your Healthy Spaghetti Squash Au Gratin, a comforting and tasty dish perfect for any occasion!
FAQ About Healthy Spaghetti Squash Au Gratin
Can I Use Pre-Cooked Spaghetti Squash?
Absolutely! If you have leftover spaghetti squash from another meal, you can skip the roasting step. Simply warm it up in a skillet before mixing it with the cheese sauce.
What Can I Substitute for the Cheese?
If you want a dairy-free option, try using nutritional yeast for a cheesy flavor or vegan cheese alternatives. Just make sure they melt well for the best texture!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge 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.
Can I Add Vegetables to This Recipe?
Absolutely! Feel free to add steamed or sautéed veggies like spinach, broccoli, or mushrooms to the cheese sauce for added nutrition and flavor. Just make sure to chop them finely so they mix well!
