This Healthy Spaghetti Squash Au Gratin is a creamy and cheesy dish that makes veggies fun! With spaghetti squash as the star, you’ll enjoy its unique texture paired with a delicious cheesy sauce.
It’s so easy to prepare! Just roast the squash, mix it with your favorite cheese, and bake until bubbly. I love serving it during family dinners—everyone goes back for seconds! 😄
Key Ingredients & Substitutions
Spaghetti Squash: This is the star ingredient! Look for a firm squash with a smooth skin. If spaghetti squash isn’t available, you can substitute it with zucchini noodles or even regular pasta, but it won’t be as low-carb.
Cheese: Reduced-fat cheddar is a great choice for this dish, but if you want a bit more flavor, try adding some Gruyère or a blend of Mexican cheeses. For dairy-free options, nut-based cheeses or nutritional yeast can work well.
Milk: Low-fat milk keeps the dish creamy but light. Almond milk or another non-dairy milk can also be used, though it might change the flavor slightly.
Flour: Whole wheat flour adds a bit more nutrition, but all-purpose flour works just as well. For a gluten-free option, cornstarch or rice flour can be used as a thickener instead.
How Do I Make a Creamy Cheese Sauce?
Making a smooth and creamy cheese sauce can be tricky, but here are some steps to help you out:
- Start by heating a bit of oil or butter in a saucepan over medium heat. Sauté the garlic until it’s fragrant but not browned.
- Add in the flour to create a roux—cook it for 1-2 minutes to get rid of the raw taste.
- Gradually add the milk while whisking to avoid lumps. Continue whisking until the sauce thickens, usually about 5 minutes.
- Finally, remove from heat and stir in the cheese until it melts into a creamy blend.
Remember, patience is key when making sauces! Take your time for the best results.
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Dish:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 cup low-fat milk (1% or 2%)
- 1 tablespoon whole wheat flour or all-purpose flour
- 1/3 cup grated Parmesan cheese
- 1 cup shredded reduced-fat sharp cheddar cheese
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
- 2 tablespoons chopped fresh parsley (optional, for garnish)
How Much Time Will You Need?
This recipe takes about 10 minutes of prep time and 1 hour total, including 40–50 minutes to roast the spaghetti squash and 15–20 minutes to bake the gratin. It’s a great recipe for a healthy weeknight dinner!
Step-by-Step Instructions:
1. Preparing the Spaghetti Squash:
First, preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with olive oil, then sprinkle with salt and pepper. Place the squash halves cut-side down on a baking sheet lined with parchment paper.
2. Roasting the Squash:
Roast the squash in the preheated oven for 40-50 minutes, or until the flesh is tender and you can easily shred it with a fork. Once done, set it aside to cool for a bit.
3. Making the Cheese Sauce:
While the squash is roasting, prepare the cheese sauce! In a medium saucepan, heat a splash of olive oil over medium heat. Add the minced garlic and sauté until fragrant, about 1 minute. Whisk in the flour and cook for 1-2 minutes, stirring constantly to make a roux.
4. Thickening the Sauce:
Slowly whisk in the low-fat milk, making sure to stir continuously until the sauce thickens, which should take about 5 minutes. Once thickened, remove the saucepan from heat and stir in the Parmesan cheese, dried thyme, salt, and pepper.
5. Combining Squash and Sauce:
When the squash is cool enough to handle, use a fork to shred the flesh into spaghetti-like strands. In a large bowl, combine the shredded squash with the cheese sauce, mixing well. Add in half of the shredded cheddar cheese and mix again.
6. Baking the Dish:
Transfer the squash and cheese mixture into a greased 8×8-inch baking dish. Sprinkle the remaining cheddar cheese on top. Bake uncovered at 375°F (190°C) for about 15-20 minutes, or until the cheese is melted, bubbly, and the top is lightly golden.
7. Garnishing and Serving:
Once baked, remove the dish from the oven and let it cool for a few minutes. If desired, garnish with chopped fresh parsley for a pop of color. Serve warm and enjoy your nutritious and satisfying Healthy Spaghetti Squash Au Gratin!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Squash?
Yes! Although spaghetti squash is ideal for this recipe, you can use other squash varieties like butternut or acorn squash. Just be mindful that cooking times may vary, so adjust accordingly until they are tender.
Can I Make This Recipe Dairy-Free?
Absolutely! To make this dish dairy-free, substitute the low-fat milk with almond milk or any unsweetened plant-based milk. Use dairy-free cheese alternatives or nutritional yeast for a cheesy flavor without the dairy.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm them up in the microwave or in an oven until heated through. You may want to add a splash of milk to the leftovers to keep them creamy.
Can I Prepare This Ahead of Time?
Yes, you can prep this dish ahead! Cook the spaghetti squash and prepare the cheese sauce in advance. Combine them and store in the refrigerator for up to 2 days. Bake just before serving for the best flavor and texture.
