This Healthy Spaghetti Squash Au Gratin is a creamy and cheesy delight without the guilt! It features tender spaghetti squash, yogurt, and cheese, baked to golden perfection.
Honestly, it’s a fun way to sneak veggies into dinner, and who can resist that bubbly cheese topping? I love serving it as a side, or even as a lighter main dish for meatless nights! 🥳
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! You want one that’s firm and heavy for its size. If you can’t find spaghetti squash, try zucchini or butternut squash for a different texture and flavor.
Greek Yogurt: This gives creaminess without the calories of heavy cream. If you prefer, cottage cheese or a dairy-free yogurt works too. Just check for unsweetened varieties.
Cheeses: I love using part-skim mozzarella for a gooey texture and Parmesan for that nutty flavor. You can switch to cheddar or gouda for a twist. Vegan cheese could be an option as well!
Onion and Garlic: These add great flavor. If you’re avoiding onions, leeks or shallots make a nice substitute. Garlic powder can work if you don’t have fresh garlic.
How Do You Roast Spaghetti Squash Perfectly?
Roasting spaghetti squash can be tricky, but here’s how to get it right:
- Preheat your oven to 400°F (200°C); use parchment paper to prevent sticking.
- Cut the squash in half and scoop out the seeds—it makes it easier for roasting.
- Drizzle olive oil directly on the flesh, and don’t skip the seasoning to bring out the flavors!
- Place the squash cut-side down to help it steam in its own moisture, ensuring tender strands.
Give it 40-45 minutes in the oven until fork-tender. If it’s soft but not breaking apart, that’s perfect!
Healthy Spaghetti Squash Au Gratin Recipe
Ingredients You’ll Need:
For the Spaghetti Squash:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
For the Filling:
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup plain Greek yogurt (non-fat or low-fat)
- 1/2 cup low-fat or part-skim shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
For Topping:
- 2 tablespoons whole wheat breadcrumbs or panko (optional, for topping)
- Fresh parsley or chives, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare, and roasting the spaghetti squash will take about 40-45 minutes. Once everything is assembled, the baking will take an additional 15-20 minutes. Altogether, you’re looking at around 1 hour and 15 minutes from start to finish!
Step-by-Step Instructions:
1. Preheat and Prepare the Squash:
First, preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to catch any drips. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Drizzle the cut sides with olive oil and season with a pinch of salt and pepper.
2. Roast the Squash:
Turn the squash cut-side down on the baking sheet and roast in the preheated oven for about 40-45 minutes. You’ll know it’s done when a fork can easily pierce the flesh, and it’s tender enough to shred into strands.
3. Sauté the Aromatics:
While the squash is roasting, heat a small skillet over medium heat. Add a little olive oil and sauté the finely chopped onion until it becomes translucent, about 4-5 minutes. Then, add the minced garlic and cook for another minute until fragrant. Remove from heat and set aside.
4. Mix the Filling:
After the squash has cooled for a few minutes, use a fork to scrape out the flesh into a large mixing bowl. Add the sautéed onion and garlic, Greek yogurt, 1/4 cup of Parmesan cheese, shredded mozzarella, ground nutmeg, dried thyme, and season with salt and pepper. Mix everything together until well combined.
5. Assemble the Dish:
Transfer the cheesy spaghetti squash mixture into a lightly greased small baking dish. If you like, you can put the mixture back into the squash shells for a fun presentation! Top with the remaining Parmesan cheese and optional breadcrumbs for a crispy finish.
6. Bake to Perfection:
Lower the oven temperature to 375°F (190°C) and bake for 15-20 minutes, or until the top is golden brown and bubbly.
7. Garnish and Serve:
Once out of the oven, let it cool for a few minutes. Garnish with chopped fresh parsley or chives for a pop of color and freshness. Serve warm and enjoy your delicious, healthy twist on au gratin!
Your heart and taste buds will thank you! 🎉
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use Different Cheeses in This Recipe?
Absolutely! Feel free to swap in other cheeses like cheddar, gouda, or even a vegan cheese blend to suit your taste preferences or dietary needs.
What If I Don’t Have Greek Yogurt?
No problem! You can substitute Greek yogurt with cottage cheese or sour cream. For a dairy-free option, use a plant-based yogurt; just make sure it’s unsweetened.
How Long Will Leftovers Last in the Fridge?
Your leftovers can be stored in an airtight container in the fridge for up to 3 days. To reheat, simply warm it up in the oven or microwave until heated through.
Can I Prepare This Dish in Advance?
Yes! You can prepare the spaghetti squash and filling ahead of time. Just store them separately in the fridge, and assemble when you’re ready to bake. This way, you can enjoy a homemade meal without all the prep on the day you want to serve it!
