This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It features creamy sauce and cheesy goodness, all snuggled up with tender spaghetti squash.
With its comforting taste, nobody will miss the heavy carbs! I love serving it warm and bubbly straight from the oven—it’s a crowd-pleaser every time! 🍽️
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It has a mild flavor and a texture that mimics pasta. If you can’t find it, zucchini noodles are a close substitute but may require different cooking times.
Low-Fat Milk: I like using low-fat milk for creaminess. Unsweetened almond milk is a great dairy-free swap if needed. Just be sure to choose a variety without added sugars!
Cheese: Reduced-fat cheddar runs less on calories but can easily be replaced with light mozzarella or any cheese you prefer. For a dairy-free option, look for vegan cheese shreds.
Greek Yogurt: It adds creaminess and protein. If you want to skip it, can also use canned coconut milk for a different twist.
How Do I Achieve the Perfect Creamy Cheese Sauce?
The cheese sauce is where the magic happens! Here’s how to nail it:
- Start by sautéing the onions and garlic until soft. This builds flavor.
- Add whole wheat flour to create a roux; whisking will help keep it smooth.
- Gradually whisk in the milk. Heat on medium to thicken, stirring regularly to avoid sticking.
- Incorporate the cheeses off the heat to keep them from separating and curdling.
With these tips and ingredient insights, you’ll have a delicious and healthy Spaghetti Squash Au Gratin that’s sure to impress!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Squash:
- 1 medium spaghetti squash (about 3-4 lbs)
- 1 tablespoon olive oil
For the Cheese Sauce:
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup low-fat milk (or unsweetened almond milk for dairy-free)
- 1 tablespoon whole wheat flour (or cornstarch for gluten-free)
- 1/2 cup reduced-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 cup plain Greek yogurt (for creaminess, optional)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
For Baking:
- Cooking spray or a little extra olive oil for greasing
- Fresh parsley or chives, chopped, for garnish (optional)
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare and around 1 hour to cook—about 50 minutes for roasting the squash and 15-20 minutes for baking in the dish. Allow some time for cooling before serving. Perfect for a relaxing dinner!
Step-by-Step Instructions:
1. Prepare the Squash:
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Drizzle the cut sides with olive oil and season with salt and pepper.
2. Roast the Squash:
Place the squash cut side down on a baking sheet lined with parchment paper. Roast in the oven for about 40-50 minutes until the squash flesh is tender and can be easily shredded with a fork.
3. Scrape the Flesh:
Once cooked, remove the squash from the oven and let it cool for a few minutes. Use a fork to scrape the flesh into spaghetti-like strands and place them in a large mixing bowl.
4. Make the Cheese Sauce:
While the squash is roasting, heat olive oil in a medium saucepan over medium heat. Add the chopped onion and minced garlic, sautéing for about 3-5 minutes until they are soft and translucent. Sprinkle the whole wheat flour over the onion-garlic mix and stir for 1-2 minutes to cook the flour.
5. Thicken the Sauce:
Gradually whisk in the milk, making sure to avoid lumps. Continue to cook, whisking frequently, until the sauce thickens, about 4-6 minutes.
6. Combine Ingredients:
Remove the saucepan from heat and stir in the Dijon mustard, half of the cheddar cheese, Parmesan cheese, dried thyme, and Greek yogurt (if using). Season with salt and pepper to taste.
7. Toss and Transfer:
Add the cheese sauce to the spaghetti squash strands and gently toss to combine. Transfer the mixture to a lightly greased baking dish and sprinkle the remaining cheddar cheese evenly over the top.
8. Bake:
Bake at 375°F (190°C) for about 15-20 minutes until the top is golden and bubbly.
9. Serve:
Remove from the oven and let it cool slightly before serving. Garnish with fresh parsley or chives if desired!
Enjoy your healthy and creamy Spaghetti Squash Au Gratin! It’s a delightful and nutritious dish sure to impress everyone!
FAQs for Healthy Spaghetti Squash Au Gratin
Can I Use Other Types of Squash?
Yes, if spaghetti squash isn’t available, you can experiment with other squash varieties like butternut or acorn squash. Keep in mind that the texture and flavor will vary slightly, so adjust cooking times accordingly to ensure that it’s tender.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator. They will stay fresh 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 Recipe Ahead of Time?
Absolutely! You can prepare the sauce and cook the spaghetti squash in advance. Just combine everything and transfer it to the baking dish, then cover and refrigerate it overnight. When ready to serve, just bake it straight from the fridge, adding a few extra minutes to the baking time.
Is This Recipe Gluten-Free?
Yes! To make it completely gluten-free, use cornstarch instead of whole wheat flour for the cheese sauce. Just mix it with a bit of cold milk before adding to the saucepan to avoid lumps!
