This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! Instead of heavy pasta, we use spaghetti squash topped with creamy cheese and crunchy breadcrumbs.
The best part? You get all the cheesy goodness without the extra calories! I love to serve it warm from the oven for a cozy meal the whole family will enjoy. 🍽️
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! A medium squash (3 to 4 pounds) will give you plenty of strands. If you can’t find spaghetti squash, you can try zucchini or another type of winter squash for a different twist!
Cheese: I use reduced-fat sharp cheddar for flavor without too many calories. If you’re looking for alternatives, mozzarella or gouda also works well. You can even use dairy-free cheese for a vegan option!
Milk: Low-fat milk keeps it light, but unsweetened almond milk is a great dairy-free alternative. I’ve found that almond milk gives a nice nutty flavor without overpowering the dish.
Breadcrumbs: I like topping with whole wheat or panko breadcrumbs for a nice crunch. If you’re gluten-free, look for gluten-free breadcrumbs or simply skip it for a lighter version!
How Do You Perfectly Roast Spaghetti Squash?
Roasting spaghetti squash is key to achieving those lovely strands! Here’s how to do it:
- First, preheat your oven to 400°F (200°C).
- Cut the squash in half lengthwise and scoop out the seeds. This makes it easier to roast!
- Drizzle olive oil inside each half and sprinkle with salt and pepper. This adds flavor while it cooks.
- Place the halves cut side down on a parchment-lined baking sheet—this helps with even roasting.
- Roast them for 40-45 minutes or until the flesh is tender and can be easily shredded with a fork. Let them cool a bit before shredding to avoid burns!
With this method, you’ll get perfectly cooked spaghetti squash ready for your delicious au gratin dish!
How to Make Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Main Dish:
- 1 medium spaghetti squash (about 3 to 4 pounds)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
For the Cheese Sauce:
- 1 cup low-fat milk or unsweetened almond milk
- 1 tablespoon whole wheat flour or almond flour (for gluten-free option)
- 1 cup reduced-fat sharp cheddar cheese, shredded
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon Dijon mustard
- 1/4 teaspoon ground nutmeg
- Salt and freshly ground black pepper, to taste
For the Topping:
- 1/3 cup whole wheat breadcrumbs or panko (optional for topping)
- 1 tablespoon fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes for preparation and 1 hour total, including 40-45 minutes of roasting the squash. You’ll enjoy a delicious, comforting dish in no time!
Step-by-Step Instructions:
1. Roasting 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 with a spoon. Now, drizzle some olive oil inside each half, and sprinkle with a touch of salt and pepper to season. Place the squash halves cut side down on a baking sheet lined with parchment paper. Bake them in the preheated oven for 40-45 minutes until the flesh is tender and easily shredded with a fork.
2. Preparing the Cheese Sauce:
While the squash is roasting, grab a medium saucepan and heat olive oil over medium heat. Add the finely chopped onion and sauté until it becomes translucent, about 3-4 minutes. Stir in the minced garlic and cook for 1 more minute until fragrant. Next, whisk in the flour and allow it to cook for about a minute to get rid of the raw taste. Gradually pour in the milk while whisking continuously, cooking until the sauce thickens, around 3-5 minutes. Finally, remove the saucepan from heat and stir in the cheddar cheese, Parmesan cheese, Dijon mustard, ground nutmeg, and season with salt and pepper until creamy and smooth.
3. Combining and Baking:
Once the spaghetti squash is roasted and has cooled slightly, use a fork to shred the flesh into strands and transfer it to a large mixing bowl. Pour the cheese sauce over the shredded squash and gently toss to combine everything evenly. Next, transfer this mixture into a lightly greased baking dish. If you like a crispy topping, sprinkle the breadcrumbs evenly over the top. Now, bake the dish in the oven at 375°F (190°C) for about 15-20 minutes, until the top is nice and golden brown.
4. Serving:
Once done, take it out of the oven and let it cool for a few minutes. Before serving, garnish with chopped fresh parsley for a touch of color. Enjoy your warm and delicious Healthy Spaghetti Squash Au Gratin!
FAQ about Healthy Spaghetti Squash Au Gratin
Can I Use Other Types of Squash?
Yes! While spaghetti squash is ideal for this recipe, you can use other types of winter squash, like butternut or acorn squash. Just adjust the cooking time based on the size and type of squash you choose.
Can I Make This Recipe Dairy-Free?
Absolutely! To make it dairy-free, simply substitute the cheddar and Parmesan cheese with your favorite dairy-free cheese alternatives and use unsweetened almond milk instead of regular milk.
How Do I Store Leftovers?
Store any leftover Spaghetti Squash Au Gratin in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm it in the oven or microwave until heated through.
Can I Prepare This Dish Ahead of Time?
Yes! You can roast the squash and prepare the cheese sauce a day in advance. Just store them separately in the fridge and then mix and bake when you’re ready to serve!
