This Healthy Spaghetti Squash Au Gratin brings comfort food to a new level! With baked spaghetti squash, creamy cheese, and a crunchy topping, it’s both tasty and nutritious.
I love how it’s a sneaky way to enjoy veggies! It’s like a warm hug in a bowl. Plus, it’s super easy to make. Just roast the squash, mix in some cheese, and bake until golden—yum!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! When roasted, it turns into delicious strands resembling pasta. If you can’t find spaghetti squash, try using zucchini or butternut squash, but cooking times may vary.
Greek Yogurt: This adds creaminess and protein. You can substitute it with sour cream or plain regular yogurt if you prefer. I’ve used Greek yogurt for its tangy flavor and extra protein, which makes this dish denser.
Cheese: For reduced-fat cheddar, try swapping it with low-fat mozzarella or other lower-fat cheeses. If you’re dairy-free, use plant-based cheese alternatives for a similar taste and texture.
Whole Wheat Bread Crumbs: These give a nice crunch. If you’re gluten-free, you can use crushed gluten-free crackers or skip it altogether for a lighter version. Sometimes I just leave it out if I want less fuss!
How Do I Get the Spaghetti Squash Perfectly Roasted?
Roasting the spaghetti squash correctly is essential for the best texture. Here’s how to do it right:
- Preheat your oven to 400°F (200°C) so it’s nice and hot when your squash goes in.
- Cut the squash carefully, as it can be tough. Use a sharp knife and take your time.
- Place the squash cut-side down on a baking sheet; this helps steam it while roasting to get tender flesh.
- Roast for about 40 minutes, but check for doneness: it should easily shred into strands with a fork.
Let it cool a bit before shredding. This step ensures the squash retains its structure and doesn’t become mushy in the final dish.
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
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 cup low-fat Greek yogurt or plain low-fat yogurt
- 1/2 cup low-fat cream cheese
- 1 cup shredded reduced-fat sharp cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- Salt and pepper, to taste
For The Crunchy Topping (optional):
- 1/4 cup whole wheat bread crumbs or panko
For Garnishing (optional):
- 1 tablespoon chopped fresh parsley or chives
How Much Time Will You Need?
This delicious dish will take about 60 minutes in total: around 10 minutes for preparation and 50 minutes for roasting and baking. It’s great for a cozy weeknight dinner!
Step-by-Step Instructions:
1. Prepare the Spaghetti Squash:
First, preheat your oven to 400°F (200°C). Then, carefully cut your spaghetti squash in half lengthwise and scoop out the seeds using a spoon. Drizzle a little olive oil on the cut sides and sprinkle them with salt and pepper. Place the squash halves cut-side down on a baking sheet and pop them into the preheated oven.
2. Roast the Squash:
Roast the spaghetti squash in the oven for about 40 minutes. You’ll know it’s done when the flesh is tender and easily shreds into spaghetti-like strands with a fork. Once it’s cooked, let it cool for a few minutes so you can handle it safely.
3. Sauté the Aromatics:
While the squash is roasting, grab a skillet and heat a little olive oil over medium heat. Add the finely chopped onion and minced garlic, cooking until the onion is translucent and fragrant—this should take about 3-5 minutes. Once done, remove from heat and set aside.
4. Combine the Filling:
After the squash cools, use a fork to shred the flesh into strands and transfer them to a large bowl. Add in the sautéed onion and garlic, Greek yogurt, cream cheese, 3/4 cup of cheddar cheese, Parmesan cheese, thyme, oregano, salt, and pepper. Mix everything together until well combined.
5. Assemble the Dish:
Transfer the spaghetti squash mixture to a lightly greased baking dish, approximately 8×8 inches. Then, sprinkle the remaining 1/4 cup of cheddar cheese over the top. If you fancy a crunchy topping, feel free to add the whole wheat bread crumbs or panko evenly over the cheese layer.
6. Bake to Perfection:
Lower the oven temperature to 375°F (190°C) and bake for about 20-25 minutes. You want it to be hot and bubbly with a golden, slightly crispy top.
7. Serve and Enjoy:
After baking, take the dish out of the oven and let it rest for a few minutes. This helps set everything nicely. Before serving, garnish with chopped fresh parsley or chives if you like. Now, dig in and enjoy your comforting yet healthy Spaghetti Squash Au Gratin!
FAQs About Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Squash?
Absolutely! If you can’t find spaghetti squash, you can substitute it with other types of squash like butternut or zucchini. Just note that cooking times may vary, especially for smaller squash like zucchini.
What if I Don’t Have Greek Yogurt?
No problem! You can replace Greek yogurt with sour cream or regular plain yogurt. Both options will still give you that creamy texture and flavor.
How Can I Make This Dish Gluten-Free?
To make the dish gluten-free, simply use gluten-free bread crumbs or skip the crunchy topping entirely. The dish will still be delicious without it!
Can I Prepare This Ahead of Time?
Yes, you can prep the filling and assemble the dish in advance. Store it in the refrigerator for up to 24 hours. Just bake it right before serving, adding a few extra minutes if it’s cold when it goes in the oven.
