This Healthy Spaghetti Squash Au Gratin is a tasty twist on a classic dish! Made with creamy cheese and tender spaghetti squash, it’s light yet comforting.
Who knew veggies could taste so good? I love that I can enjoy cheesy goodness without the guilt. Pair it with a salad for extra crunch, and you’ve got a winner!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! Look for a medium squash that feels heavy for its size. If you’re short on time, you can use pre-cooked or frozen spaghetti squash, which works well.
Milk: I often use unsweetened almond milk for a dairy-free option, but low-fat milk keeps it creamy. You could also try oat or soy milk if you prefer something different.
Cheese: Parmesan adds a nice punch of flavor. If you want to keep it dairy-free, look for vegan cheese alternatives. For the cheddar, you can use any cheese you like, but keep the flavors in check.
Greek Yogurt: This ingredient is perfect for creaminess with fewer calories. If you’re lactose intolerant, a dairy-free yogurt works too. Just check the ingredients for added sugars.
What’s the Best Way to Prepare Spaghetti Squash?
Preparing spaghetti squash can seem tricky, but it’s simple once you get the hang of it. Here’s how to make sure it’s perfectly tender every time:
- Start by preheating your oven to 400°F (200°C). This helps cook the squash evenly.
- Cut the squash lengthwise carefully; it’s tough! Use a sharp knife and a towel to stabilize it if needed.
- Scoop out the seeds, and place it cut side down on a baking sheet. This prevents burning and keeps it moist.
- Roast for about 40 minutes. Once cooled, scrape it with a fork for those lovely strands.
Taking these steps will ensure your squash is tender and ready to absorb all that yummy cheese sauce!
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)
- 1/2 cup low-fat Greek yogurt
- 1/2 cup grated Parmesan cheese
- 1 cup shredded reduced-fat sharp cheddar cheese
- 1 tablespoon whole wheat flour (or all-purpose flour)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried thyme (optional)
- Salt and freshly ground black pepper, to taste
- 1/4 cup whole wheat bread crumbs (optional, for topping)
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This delicious Spaghetti Squash Au Gratin takes about 15 minutes of prep time and about 1 hour total, allowing 40 minutes for roasting the squash and 20-25 minutes for baking. So, grab a drink and enjoy a little downtime while it cooks!
Step-by-Step Instructions:
1. Preparing the Squash:
First, preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise with a sharp knife, and scoop out the seeds with a spoon. You want to create cavities to hold all that delicious filling!
2. Roasting the Squash:
Place the squash halves cut side down on a baking sheet lined with parchment paper. Roast it in the oven for about 40 minutes. You’ll know it’s done when the flesh is tender and can be easily shredded with a fork. Once it’s out of the oven, let it cool for a few minutes.
3. Sautéing the Aromatics:
While the squash is roasting, heat the olive oil in a medium skillet over medium heat. Add the chopped onion and sauté for about 4-5 minutes until soft and translucent. Then, toss in the minced garlic and cook for another minute until it becomes fragrant! Remove this mixture from the heat and set it aside.
4. Scraping the Spaghetti Squash:
When the squash is cool enough to handle, use a fork to scrape out the strands into a large mixing bowl. You want those lovely spaghetti-like strands for your gratin!
5. Making the Cheese Sauce:
In a small saucepan, whisk together the flour and milk over medium heat. Continuously stir until the mixture thickens, about 3-5 minutes. Then, take it off the heat and whisk in the Greek yogurt, Dijon mustard, Parmesan cheese, dried thyme (if using), and add salt and pepper to taste—mix until it’s all smooth and creamy!
6. Combining Everything:
Now, add the sautéed onion and garlic mixture into the sauce. Pour this delightful sauce over the spaghetti squash strands and mix everything well. This is where the magic happens!
7. Baking the Au Gratin:
Transfer the mixture into a lightly greased baking dish (about 8×8 inches). Sprinkle the shredded cheddar cheese evenly on top. For a little crunch, feel free to add the optional whole wheat bread crumbs!
8. Final Bake:
Bake uncovered in the oven at 375°F (190°C) for 20-25 minutes, until the cheese is bubbly and golden brown on top. It’s going to smell heavenly!
9. Serving:
Once baked, remove it from the oven and let it cool for a few minutes. Garnish with chopped fresh parsley for a pop of color and flavor. Now, it’s time to dig in!
Enjoy your healthy, creamy, and cheesy Spaghetti Squash Au Gratin!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use A Different Type of Squash?
While spaghetti squash is ideal for this recipe, you can experiment with other squash types like butternut or acorn squash. Just keep in mind that cooking times may vary slightly!
What Can I Substitute for Greek Yogurt?
If you don’t have Greek yogurt on hand, you can use sour cream or a dairy-free yogurt alternative. Just make sure it’s unflavored to keep the dish savory!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm it in the microwave or gently on the stove, adding a splash of milk if it seems dry.
Can I Make This Recipe Ahead of Time?
Absolutely! You can prepare the sauce and roast the squash in advance. Just refrigerate everything separately and combine before baking when you’re ready to serve for a quick meal!
