This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! Made with spaghetti squash, it’s creamy, cheesy, and much lighter than traditional versions.
Who knew veggies could be this delicious? I love serving this dish with a sprinkle of herbs on top. It’s a great way to sneak in some extra nutrients without sacrificing flavor!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! You could also use zucchini for a similar texture. Cooking it well is key to get those lovely strands.
Cauliflower: I love adding cauliflower for creaminess, but if you’re not a fan, you can skip it or use cooked potatoes instead. It blends beautifully!
Milk: I typically use low-fat milk, but almond milk works too. Just ensure it’s unsweetened to avoid unwanted flavors.
Cheese: Reduced-fat sharp cheddar is my go-to for flavor, but you can substitute with any liked cheese such as mozzarella or gouda. A mix can be fun!
Breadcrumbs: Whole wheat breadcrumbs add a nice crunch. If gluten-free, use gluten-free panko or crushed nuts for texture.
How Can I Roast Spaghetti Squash Perfectly?
Roasting spaghetti squash may seem challenging, but it’s quite simple! This step is crucial for getting the right texture.
- Preheat your oven to 400°F (200°C). Cutting the squash properly is important—slice carefully. Cut it from stem to tail, then scoop out the seeds.
- Lay the halves cut-side down on the baking sheet lined with parchment. This protects the skin and helps it cook evenly.
- Roast for about 40 minutes. You’ll know it’s done when it’s tender; a fork should easily shred the flesh into strands.
Let it cool before handling. This step is key to making delicious spaghetti-like strands!
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
- 1 small onion, finely diced
- 2 garlic cloves, minced
- 1 cup cauliflower florets, finely chopped (optional, for extra creaminess)
- 1 cup low-fat milk (or unsweetened almond milk)
For The Sauce:
- 1 tablespoon whole wheat flour or cornstarch (as a thickener)
- 1 cup shredded reduced-fat sharp cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1/4 teaspoon nutmeg (optional)
- Salt and freshly ground black pepper, to taste
For The Topping:
- 1/4 cup whole wheat breadcrumbs or panko
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
How Much Time Will You Need?
This recipe will take about 1 hour in total: 40 minutes for roasting the squash and about 20 minutes for preparing the sauce and baking! It’s an easy make-ahead meal, too, as you can prep it ahead and bake it later.
Step-by-Step Instructions:
1. Roasting the Spaghetti Squash:
First, preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast for about 40 minutes until the squash flesh is tender.
2. Preparing the Sauce:
While the squash is roasting, heat olive oil in a skillet over medium heat. Add the diced onion and sprinkle a bit of salt. Sauté for about 3-4 minutes, until the onion is soft and translucent. Add the minced garlic and chopped cauliflower (if using), and cook for an additional 5 minutes, stirring frequently, until the cauliflower is tender.
3. Making It Creamy:
In a small bowl, whisk together the whole wheat flour and milk until smooth. Slowly pour this mixture into the skillet, stirring constantly until the sauce thickens, about 3-5 minutes. Remove from heat and stir in half of the cheddar cheese and half of the Parmesan cheese. Season with nutmeg, salt, and pepper to taste.
4. Mixing Everything Together:
Once the spaghetti squash is roasted, carefully let it cool for a few minutes. Use a fork to shred the flesh into spaghetti-like strands. Add these strands to the skillet with the creamy cheese sauce and toss until everything is perfectly combined.
5. Baking to Perfection:
Transfer the mixture into a lightly greased baking dish. Top with the remaining cheddar and Parmesan cheese, and sprinkle the breadcrumbs over the top for that perfect crunch. Bake uncovered at 375°F (190°C) for 15-20 minutes until the top is golden brown and bubbly.
6. Serving:
Finally, take it out of the oven and let it cool for a few minutes. Garnish with fresh parsley if you wish, and serve warm. Enjoy this delicious and healthier take on Au Gratin!
Enjoy your healthy and delicious Spaghetti Squash Au Gratin!
FAQ about Healthy Spaghetti Squash Au Gratin
Can I Substitute Something for the Cauliflower?
Absolutely! If cauliflower isn’t your favorite, you can skip it altogether or replace it with cooked spinach or pureed carrots for added creaminess.
What If I Don’t Have Spaghetti Squash?
No problem! You can use zucchini or even butternut squash as another alternative. Just adjust the cooking time accordingly, as different squashes may have varying roasting times.
Can I Make This Recipe Dairy-Free?
Yes! Simply use unsweetened almond milk or any plant-based milk and replace the cheese with dairy-free cheese alternatives. There are many delicious options available today!
How Should 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 oven until heated through. Adding a splash of milk can help restore creaminess!
