This Healthy Spaghetti Squash Au Gratin is a creamy and cheesy delight without the guilt! Using spaghetti squash instead of pasta keeps it light, while cheese adds richness.
Who knew veggies could taste this good? I find myself going back for seconds, and it’s good for my waistline too! I love serving it with a fresh salad for a complete meal.
Key Ingredients & Substitutions
Spaghetti Squash: The star of the dish! It has a mild flavor and a unique texture. If you can’t find spaghetti squash, you can use zucchini as another veggie option, but it will have a different texture.
Greek Yogurt: Instead of cream, Greek yogurt adds creaminess with less fat. If you prefer, swap it with low-fat sour cream or even cottage cheese for a different flavor and texture.
Cheddar Cheese: Reduced-fat sharp cheddar gives a nice cheesy flavor. If you want something different, try Monterey Jack or a vegan cheese alternative if you’re dairy-free.
Parmesan Cheese: For a salty kick, Parmesan is essential. You could use nutritional yeast for a dairy-free version, which adds a cheesy taste without the calories.
Flour: Whole wheat flour adds fiber. For gluten-free options, use almond flour or cornstarch, but check the measurements as they vary in thickening capacity.
How Do You Properly Roast Spaghetti Squash?
The key to perfect spaghetti squash is roasting it properly. Here’s how to get it just right:
- Cut the squash in half lengthwise and scoop out the seeds. This allows it to bake evenly.
- Place the halves cut-side down on a baking sheet. This helps to steam and cook the squash effectively.
- Roast at 400°F (200°C) for about 40 minutes or until tender. Check with a fork; it should shred easily.
After roasting, let it cool a bit before scraping out the strands. This makes it easier to handle! Don’t rush this step; it’s where the magic of texture happens!
Enjoy making this Healthy Spaghetti Squash Au Gratin, where each ingredient plays an important role for flavor and health! Happy cooking!
Healthy Spaghetti Squash Au Gratin
Ingredients:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup plain Greek yogurt (or low-fat sour cream)
- 1/2 cup reduced-fat milk
- 1 cup shredded reduced-fat sharp cheddar cheese, divided
- 1/2 cup grated Parmesan cheese, divided
- 2 tablespoons whole wheat flour (or all-purpose flour)
- 1/2 teaspoon Dijon mustard
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon salt, or to taste
- 1/4 teaspoon smoked paprika (optional)
- Fresh parsley, chopped for garnish
Time Needed:
This recipe will take about 1 hour of your time, including 40 minutes for roasting the spaghetti squash. The rest of the time is spent preparing the cheese sauce and baking the dish. Get ready for some delicious, wholesome comfort food!
Instructions:
1. Preparing 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 using a spoon. Place both halves cut-side down on a baking sheet lined with parchment paper or foil to prevent sticking.
2. Roasting the Squash:
Roast the spaghetti squash in the preheated oven for about 40 minutes, or until it’s tender and you can easily shred the flesh with a fork. Once done, take it out of the oven and let it cool for a few minutes.
3. Sautéing the Aromatics:
While the squash is roasting, heat olive oil in a medium skillet over medium heat. Add the chopped onion and cook until it becomes soft and translucent (about 4-5 minutes). Then, add the minced garlic and cook for another minute until it becomes fragrant. Remove the skillet from heat.
4. Preparing the Spaghetti Squash Strands:
Once the squash has cooled a bit, use a fork to scrape the flesh into spaghetti-like strands, and transfer them into a large mixing bowl. This is going to be the base of our delicious dish!
5. Making the Cheese Sauce:
In a small saucepan over medium heat, melt 1 tablespoon of butter or a bit more olive oil if you prefer. Whisk in the flour and cook it for about 1-2 minutes to form a roux. Gradually whisk in the milk and Greek yogurt, continuing to whisk until the mixture thickens and turns smooth (around 3-5 minutes).
6. Combining the Flavors:
Remove the sauce from the heat once thickened and stir in Dijon mustard, half of the shredded cheddar cheese, half of the Parmesan cheese, salt, pepper, and smoked paprika, if using. This cheesy goodness is what makes the dish so delightful!
7. Mixing It All Together:
Pour the cheesy sauce over the spaghetti squash strands and gently fold in the sautéed onion and garlic mixture. Mix carefully to combine all the flavors well.
8. Baking the Au Gratin:
Transfer the entire mixture into a lightly greased 8×8-inch baking dish. Top it off with the remaining cheddar and Parmesan cheese, spreading it evenly over the top.
9. Final Bake:
Bake in the oven at 350°F (175°C) for 20-25 minutes, or until the top is golden brown and bubbly. This is where the magic happens!
10. Finish & Serve:
Once baked, take it out and let it cool for a few minutes. Before serving, sprinkle chopped fresh parsley on top for a burst of color and flavor. Enjoy your creamy, comforting Healthy Spaghetti Squash Au Gratin as a side dish or a light main course!
This dish is perfect for family dinners or a cozy night in—bon appétit!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use Other Types of Cheese?
Absolutely! While reduced-fat sharp cheddar and Parmesan give great flavor, you can experiment with other cheeses like mozzarella for a different texture or gouda for a smoky taste. Just keep in mind that using a full-fat cheese will change the nutritional profile of the dish.
How Can I Make This Recipe Gluten-Free?
Sure thing! Simply replace the whole wheat flour with a gluten-free alternative like almond flour or cornstarch. You may need to adjust the quantity slightly, as gluten-free flours can thicken differently compared to regular flour.
What Can I Serve This Dish With?
This Healthy Spaghetti Squash Au Gratin is fantastic on its own, but it pairs well with grilled chicken, roasted vegetables, or a fresh side salad for a complete meal. Enjoy it as a comforting side dish or a light veggie main!
How Do I Store Leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. For easy reheating, warm them in the microwave or oven. If the dish seems a bit dry when reheating, add a splash of milk to refresh the creaminess!
