This Healthy Spaghetti Squash Au Gratin is a cheesy delight made with roasted spaghetti squash. It’s creamy, cheesy, and loaded with flavor without all the guilt!
I love how this dish feels indulgent but is still on the healthy side. Plus, the best part? You can eat a big serving without feeling bad. Let’s just say, I’m all for seconds! 😄
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish, providing a nice base and a fun texture. If spaghetti squash isn’t available, you could use zucchini or even cauliflower, which has a similar lightness.
Cheese: I love using reduced-fat sharp cheddar for a great taste with fewer calories. If cheddar isn’t your favorite, try mozzarella for a milder flavor or a blend of cheeses for variety.
Milk: Low-fat milk keeps it creamy, but if you’re dairy-free, unsweetened almond or oat milk works well too. I prefer almond milk because it adds a hint of nuttiness.
Greek Yogurt: This adds creaminess and protein. If you want it even lighter, you can use a plant-based yogurt or skip it altogether if you prefer. Use sour cream for a tangy twist!
How Do You Make a Creamy Sauce Without Clumping?
Creating a smooth sauce is key for this dish. Here’s a step-by-step to avoid clumps:
- Start by cooking flour with olive oil to form a roux. This helps to stabilize the sauce.
- Gradually add milk while whisking consistently. Pouring too quickly can cause clumps.
- Keep stirring until the mixture is thick and bubbly. This might take about 3-5 minutes.
If it does clump, don’t worry! Just blend it until smooth with an immersion blender.
What’s the Best Way to Cook Spaghetti Squash?
Roasting spaghetti squash brings out its natural sweetness and makes it easy to shred. Follow these tips:
- Cut it in half lengthwise for more even cooking.
- Place it cut side down on a baking sheet. This traps moisture and helps it cook evenly.
- Check for tenderness after 40 minutes by poking it with a fork. If it’s easy to shred, you’re good to go!
By roasting properly, you’ll get perfect strands without mushiness.
Enjoy making this delicious dish that’s not just healthy, but also brings joy to the table!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
Main Ingredients:
- 1 medium spaghetti squash (about 3–4 pounds)
- 1 tablespoon olive oil
- 1 cup low-fat milk (or unsweetened almond milk for dairy-free)
- 2 tablespoons whole wheat flour (or all-purpose flour)
- 1 cup shredded reduced-fat sharp cheddar cheese
- 1/2 cup grated Parmesan cheese
- 1/4 cup plain Greek yogurt (or light sour cream)
- 2 cloves garlic, minced
Seasoning and Garnish:
- 1 teaspoon Dijon mustard
- 1/2 teaspoon onion powder
- Salt and freshly ground black pepper, to taste
- 1/4 teaspoon smoked paprika (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe will take about 1 hour from start to finish. You’ll need about 10-15 minutes to prep the ingredients and 40 minutes to roast the spaghetti squash. The cooking and assembling will take another 15-20 minutes while it bakes in the oven. A great dish that is comforting and comes together fairly quickly!
Step-by-Step Instructions:
1. Prepare the Spaghetti Squash:
First, preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise, and scoop out the seeds using a spoon. This creates space for the tasty filling!
2. Season and Roast the Squash:
Drizzle the inside of the squash with olive oil, and sprinkle with salt and pepper. Place the squash halves cut side down on a baking sheet lined with parchment paper. Roast them for about 40 minutes, until the flesh is tender. You should be able to easily shred it with a fork when it’s done. Once roasted, remove from the oven and let it cool down slightly.
3. Scrape the Squash:
Take a fork and scrape the flesh of the spaghetti squash into strands, transferring them to a large bowl. Set the bowl aside for now.
4. Make the Cheese Sauce:
In a medium saucepan, heat a tiny drizzle of olive oil over medium heat and add minced garlic. Sauté the garlic for about 1-2 minutes until it’s fragrant, but be careful not to burn it!
5. Create the Roux:
Whisk in the flour, cooking for 1 minute to form a roux. It might look a bit pasty, but that’s all fine! Now, slowly pour in the milk while whisking continuously; this will help avoid any lumps. Keep stirring until the mixture thickens, about 3–5 minutes.
6. Combine Ingredients:
Remove the saucepan from heat and stir in Dijon mustard, onion powder, smoked paprika (if using), Greek yogurt, half of the cheddar cheese, and all of the Parmesan cheese. Season it with salt and pepper to your liking.
7. Mix Everything Together:
Add the spaghetti squash strands into the cheese mixture, gently stirring to combine everything well.
8. Transfer to Baking Dish:
Pour the combined mixture into a lightly greased baking dish, spreading it out evenly. Top it off with the remaining shredded cheddar cheese—after all, who doesn’t love cheese?
9. Bake It Up:
Place your dish into the oven and bake for about 15–20 minutes. You want the top to be bubbly and golden brown. Yum!
10. Cool and Serve:
Once done, remove it from the oven and let it cool for a few minutes before serving. This helps the dish set a bit. Don’t forget to garnish with fresh parsley for a pop of color!
Enjoy your comforting, cheesy Healthy Spaghetti Squash Au Gratin that is both delicious and nutritious!
FAQ About the Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Squash?
Absolutely! While spaghetti squash is ideal for this recipe, you can use butternut squash or even zucchini as an alternative. Just keep in mind that cooking times may vary based on the type of squash you choose.
How to Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3–4 days. To reheat, pop it in the microwave or warm it in the oven at 350°F (175°C) until heated through.
Is There a Way to Make This Dish Vegan?
Yes! You can easily make this dish vegan by substituting the cheese with vegan cheese, using plant-based yogurt, and swapping the milk for a dairy-free alternative such as almond or oat milk. For the flour, ensure it is plant-based as well!
Can I Make This Recipe Ahead of Time?
Yes! You can prepare the dish in advance by roasting the squash and making the cheese sauce. Combine everything and store it in the refrigerator until you’re ready to bake it. Just add an extra 5-10 minutes to the baking time if you’re starting with a chilled dish.
