This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It uses tender spaghetti squash instead of pasta, making it lighter and packed with flavor.
The creamy cheese sauce is cheesy goodness without the guilt. When I make this, I love to sprinkle a bit of extra cheese on top for that bubbly finish—who can resist? 😋
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! When cooked, it creates beautiful strands similar to pasta. If you can’t find spaghetti squash, zucchini or butternut squash can be used, though the texture will be different.
Cheese: Low-fat cheeses like mozzarella or cheddar keep it lighter. For a vegan option, try dairy-free cheese shreds. Nutritional yeast can also add a cheesy flavor without dairy.
Milk: I prefer low-fat milk for creaminess, but unsweetened almond or oat milk are great alternatives if you want a dairy-free dish.
Flour: Whole wheat flour is a healthier choice than regular flour, but feel free to use cornstarch for a gluten-free option to thicken your sauce.
How Do I Roast Spaghetti Squash Perfectly?
Roasting spaghetti squash is simple but needs some attention! To get it just right, follow these steps:
- Preheat your oven to 400°F (200°C). Cutting it in half gives a better roasting surface!
- Scoop out the seeds for even cooking. Placing it cut side down prevents it from drying out.
- Roast for 35-45 minutes, checking for tenderness; the flesh should easily shred with a fork.
Trust me, patience is key! This step makes all difference in flavor and texture for the dish.
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Main Dish:
- 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 for dairy-free)
- 1 cup low-fat shredded cheese (such as mozzarella or cheddar)
- 1/4 cup grated Parmesan cheese
- 2 tablespoons whole wheat flour (or all-purpose flour)
- 1 tablespoon Dijon mustard
- 1/4 teaspoon ground nutmeg
- Salt and freshly ground black pepper, to taste
- Fresh parsley or chives, chopped, for garnish
How Much Time Will You Need?
This tasty dish will take about 10 minutes for prep and roughly 50-60 minutes for cooking. You’ll spend about 45 minutes roasting the spaghetti squash and 15 more to prepare and bake the gratin, making it a perfect dish for a cozy dinner!
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 with a spoon. Place the halves cut side down on a baking sheet lined with parchment paper. Roast in the oven for about 35-45 minutes or until the flesh is tender and can be easily shredded with a fork. Once done, set aside to cool slightly.
2. Sauté the Onion and Garlic:
While the squash is roasting, heat the olive oil in a medium skillet over medium heat. Add the finely chopped onion and sauté for about 5 minutes, or until it becomes translucent. Then, add the minced garlic and continue to cook for another minute until it becomes fragrant. Remove the skillet from heat and set it aside.
3. Make the Cheese Sauce:
In a saucepan, whisk together the flour and low-fat milk over medium heat, stirring until the mixture thickens, about 3-5 minutes. Stir in the Dijon mustard, ground nutmeg, salt, and pepper. Once thickened, add the shredded low-fat cheese and grated Parmesan. Stir until the cheese has melted and the sauce is smooth, then mix in the sautéed onion and garlic.
4. Combine the Squash and Cheese Sauce:
Once the spaghetti squash has cooled enough to handle, use a fork to shred the flesh into spaghetti-like strands. Transfer the shredded squash to a large mixing bowl and gently mix in the creamy cheese sauce until everything is well combined.
5. Bake the Au Gratin:
Transfer the mixture into a greased baking dish. If you like, sprinkle a bit of extra Parmesan on top for an even cheesier finish. Bake in the oven at 375°F (190°C) for 15-20 minutes, or until the top is golden and bubbly.
6. Serve and Enjoy:
Remove from the oven and let it cool for a few minutes. Garnish with fresh parsley or chives for a pop of color before serving. Enjoy your delicious and healthy Spaghetti Squash Au Gratin!
FAQs for Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Squash?
Absolutely! While spaghetti squash works best for this recipe, you can try using zucchini or even butternut squash. Just keep in mind that the texture and flavor may vary slightly!
Can I Make This Recipe Ahead of Time?
Yes, you can prepare the cheese sauce and roast the spaghetti squash a day in advance. Assemble the dish and store it in the fridge. When you’re ready to serve, just pop it in the oven — it may need an extra few minutes since it’s starting cold.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, place it in the oven at 350°F (175°C) until warmed through, or use the microwave for a quicker option!
Can I Make This Recipe Dairy-Free?
Definitely! Substitute the low-fat milk with unsweetened almond milk and use dairy-free cheese alternatives. Nutritional yeast can also add a cheesy flavor if you’re avoiding all dairy!
