This Healthy Spaghetti Squash Au Gratin is a fun twist on a cheesy comfort food. With tender spaghetti squash and a creamy cheese sauce, it’s both tasty and guilt-free!
Trust me, you won’t even miss the heavy carbs! I like to pair it with a crisp salad for a light meal that really satisfies—perfect for any day of the week! 😊
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! When cooked, it forms spaghetti-like strands. Can’t find squash? Try zucchini or cauliflower as a base, although they will change the texture.
Low-Fat Milk: I usually use almond milk for a nutty flavor and fewer calories. Any plant-based milk works; just ensure it’s unsweetened. For a creamier option, you can use low-fat evaporated milk.
Cottage Cheese/Ricotta: I prefer cottage cheese as it blends well and is lower in calories. If you’re avoiding dairy, silken tofu can be a great alternative, providing creaminess without the milk.
Cheese: Reduced-fat sharp cheddar adds flavor without too many calories. If you’re plant-based, nutritional yeast can give a cheesy flavor without dairy. Just adjust the quantity based on taste.
Thyme or Italian Seasoning: Using dried herbs adds depth. I love fresh herbs! If you have them, feel free to substitute with fresh thyme, basil, or oregano for a stronger flavor.
How Do I Get the Spaghetti Squash Perfectly Cooked?
Cooking spaghetti squash just right is crucial for this dish. It’s best when it’s tender and easy to shred. Here’s how to do it:
- Make sure to cut the squash in half lengthwise. Start at the middle for stability, and use a sharp knife.
- Scoop out the seeds with a spoon to empty both halves. Drizzle olive oil, season, and flip cut-side down.
- Roast in a preheated oven at 400°F (200°C). This usually takes about 40 minutes—it’s done when a fork can easily scrape the flesh into strands.
Letting it cool a bit before scraping helps avoid burns and makes it easier to handle!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Main Dish:
- 1 medium spaghetti squash (about 3 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 cornstarch (for thickening)
- 1/2 cup low-fat cottage cheese or ricotta cheese
- 1 cup shredded reduced-fat sharp cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes of prep time and 55 minutes total, including cooking. You’ll need around 40 minutes to roast the squash and 15 minutes to prepare the cheese sauce and bake everything together.
Step-by-Step Instructions:
1. Roast the Spaghetti Squash:
Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds using a spoon. This will create room for delicious flavors to soak in!
Drizzle a little olive oil inside the squash halves, and season with salt and pepper. Place them cut-side down on a baking sheet. Roast in the oven for about 40 minutes, or until the flesh is tender and easily shreds with a fork. When done, let them cool a bit before handling.
2. Make the Cheese Sauce:
While the squash is baking, heat a tablespoon of olive oil in a skillet over medium heat. Add the finely chopped onion and cook until it’s translucent, about 5 minutes. Then, toss in the minced garlic and cook for another minute until it’s fragrant.
Next, sprinkle the flour over the onions and garlic, stirring constantly for 1-2 minutes to eliminate the raw flour taste. Gradually whisk in the milk, continuing to stir until the mixture thickens and lightly bubbles. Remove from heat.
3. Combine Ingredients:
Now it’s time for the gooey goodness! Stir in the cottage cheese or ricotta, half of the shredded cheddar cheese, Parmesan cheese, thyme, salt, and pepper until everything is smooth and creamy.
Once the spaghetti squash is cool enough to handle, use a fork to scrape out the delicious spaghetti-like strands into a large mixing bowl. Pour the dreamy cheese sauce over the strands and gently fold to combine everything evenly.
4. Bake the Au Gratin:
Transfer the mixture to a lightly greased baking dish, spreading it out evenly. Top with the remaining cheddar cheese, and place it in the oven set to 350°F (175°C). Bake for about 15-20 minutes, or until the cheese is melted and golden brown on top!
5. Serve and Enjoy:
Once it’s out of the oven, let it cool slightly before serving. Garnish with fresh parsley for a burst of color and flavor, and enjoy your healthy, creamy Spaghetti Squash Au Gratin!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Cheese?
Absolutely! If you’re not a fan of cheddar, you can substitute it with mozzarella for a milder taste or gouda for a richer flavor. Feel free to mix different cheeses for a unique twist!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it in the oven at 350°F (175°C) for about 15-20 minutes until heated through, or microwave it until hot.
Can I Make This Recipe Dairy-Free?
Yes! You can use unsweetened almond milk, and substitute the cottage cheese and cheddar with plant-based alternatives. Nutritional yeast can be added for a cheesy flavor without dairy!
What Can I Serve With Spaghetti Squash Au Gratin?
This dish pairs beautifully with a fresh green salad or steamed veggies to balance the richness. You could also serve it as a side dish alongside grilled chicken or fish for a complete meal!
