This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It’s creamy, cheesy, and uses spaghetti squash instead of heavy pasta, making it lighter and packed with flavor.
I love how easy it is to whip up, and you don’t even miss the extra calories! Top it with some crispy breadcrumbs for that perfect crunch. Yum! 😋
Key Ingredients & Substitutions
Spaghetti Squash: This is your star ingredient! It gives a wonderful texture similar to pasta. If you can’t find spaghetti squash, try zucchini or even cauliflower for a different twist.
Milk: I opt for low-fat milk for creaminess without too many calories. Unsweetened almond milk is a great dairy-free substitute, and it works well in this recipe.
Cheese: Low-fat cheddar cheese keeps things lighter. If you’re looking for a stronger flavor, use sharp cheddar instead. You can also try vegan cheese if you’re avoiding dairy!
Breadcrumbs: Whole wheat breadcrumbs add a nice crunch. If you need a gluten-free option, use crushed gluten-free crackers or panko breadcrumbs instead.
How Do I Get the Perfect Texture for the Spaghetti Squash?
Getting your spaghetti squash just right is key for this dish. Here’s how to do it:
- Use a sharp knife to carefully cut the squash in half lengthwise. Take your time to avoid any accidents!
- Roast it cut-side down on parchment paper. This traps steam inside and helps cook it evenly.
- After about 35-40 minutes, poke it with a fork. If it easily shreds into strands, it’s ready to go. If not, pop it back in the oven for a few more minutes.
Let it cool a bit before using a fork to scrape out those delicious strands!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup low-fat milk (or unsweetened almond milk)
- 1 tablespoon whole wheat flour (or all-purpose flour)
- 1/2 cup low-fat shredded cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon nutmeg (optional)
- Salt and freshly ground black pepper, to taste
- 1/4 cup whole wheat breadcrumbs
- 1 tablespoon fresh parsley or thyme, chopped (optional, for garnish)
How Much Time Will You Need?
This delicious meal will take you about 15 minutes to prepare, with around 40-50 minutes of cooking time. So, in total, you’re looking at approximately 1 hour for a flavorful and healthy dish that’s sure to delight!
Step-by-Step Instructions:
1. Preheat the Oven:
Begin by preheating your oven to 400°F (200°C). This ensures your spaghetti squash will roast perfectly.
2. Prepare the Spaghetti Squash:
Carefully cut the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds and discard them. Place the squash halves cut-side down on a baking sheet lined with parchment paper.
3. Roast the Squash:
Roast the spaghetti squash in the oven for 35-40 minutes. You want it to be tender enough that you can easily shred it into strands with a fork.
4. Make the Sauce:
While the squash is roasting, heat the olive oil in a medium saucepan over medium heat. Add the finely chopped onion and sauté until soft and translucent, around 5 minutes. Next, toss in the minced garlic and cook for another minute, stirring constantly.
5. Create a Roux:
Stir in the flour and let it cook for about 1 minute. This will help thicken your sauce.
6. Add Milk and Cheese:
Gradually whisk in the low-fat milk, stirring constantly until the sauce thickens, which should take 3-5 minutes. Remove the sauce from heat and stir in the shredded cheddar cheese, Parmesan cheese, nutmeg, salt, and pepper until melted and smooth.
7. Shred the Squash:
Once the squash is done roasting and cool enough to handle, use a fork to shred the flesh into spaghetti-like strands.
8. Combine and Prepare for Baking:
Transfer the squash strands to a baking dish, then pour the cheese sauce over them. Gently toss to combine everything. Sprinkle the whole wheat breadcrumbs evenly over the top for that lovely crunch.
9. Bake Your Dish:
Put the baking dish in the oven and lower the temperature to 375°F (190°C). Bake for 15-20 minutes, or until the top is golden and bubbly.
10. Serve and Enjoy:
Remove the gratin from the oven and let it cool for a few minutes. Feel free to garnish it with fresh parsley or thyme for a pop of color and flavor. Serve warm and enjoy your healthy, cheesy spaghetti squash au gratin!
Frequently Asked Questions (FAQ)
Can I Use Different Types of Cheese?
Absolutely! While low-fat cheddar cheese is great for keeping the dish lighter, you can also use sharp cheddar for more flavor or even a mix of mozzarella and gouda for a creamier texture. Just keep in mind that changing the cheese may alter the overall taste a bit.
What Should I Do If My Spaghetti Squash Is Too Firm After Roasting?
If your spaghetti squash doesn’t shred easily after roasting, it might need a bit more time in the oven. Simply return it to the oven for an additional 5-10 minutes, checking periodically for tenderness. It should be soft enough to scrape into strands with a fork.
How Can I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. When you’re ready to enjoy it again, reheat gently in the microwave or on the stove over low heat. You may want to add a splash of milk to help revive the creaminess!
Can I Make This Dish Vegan?
Yes! To make this dish vegan, substitute the low-fat milk with unsweetened almond milk or another plant-based milk, use vegan cheese alternatives, and substitute the butter with olive oil in the roux. Just be sure to check that your breadcrumbs are also vegan!
