This Healthy Spaghetti Squash Au Gratin is a creamy and cheesy delight packed with flavor! It swaps traditional pasta for spaghetti squash, making it a lighter option.
It’s super easy to make—just roast the squash, mix in some cheese, and bake until bubbly. I love serving it with a sprinkle of herbs on top for a fresh touch! 🌿
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! Look for a firm squash with a uniform color. If you can’t find it, zucchini or any other type of squash can be used, but the texture will be different.
Greek Yogurt: It adds creaminess and a bit of tang. For a dairy-free option, use silken tofu blended until smooth or a thick plant-based yogurt.
Cheese: Reduced-fat sharp cheddar is great for flavor without all the calories. You can substitute with mozzarella or gouda, but keep the flavors in mind. Nutritional yeast is a nice dairy-free cheese alternative!
Whole Wheat Flour: This thickens your cheese sauce. If you’re gluten-free, you can swap it out for almond flour or cornstarch.
How Do I Perfectly Roast Spaghetti Squash?
Roasting your spaghetti squash correctly is crucial for the best texture. You want it tender enough to scrape into strands but not mushy.
- Preheat your oven to 400°F (200°C).
- Cut the squash lengthwise and scoop out the seeds first. Drizzle with olive oil and season.
- Place it cut side down on a baking sheet and roast for 35-40 minutes. The squash is done when a fork easily pierces the flesh.
Allow it to cool a bit so you can handle it better, then scrape out those lovely strands! They’ll perfectly hold your creamy sauce.
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Base:
- 1 medium spaghetti squash (about 3-4 pounds)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
For the Cheese Sauce:
- 1 cup low-fat milk (or unsweetened almond milk)
- 1 cup low-fat Greek yogurt
- 1 cup shredded reduced-fat sharp cheddar cheese
- 1/2 cup grated Parmesan cheese
- 2 tablespoons whole wheat flour
- 1 teaspoon Dijon mustard
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
Optional Topping:
- 1/4 cup whole wheat breadcrumbs (optional for topping)
- Fresh parsley or thyme for garnish
How Much Time Will You Need?
This recipe takes around 15 minutes of prep time and about 45-65 minutes in total (including roasting the squash and baking) to create this delicious and healthy dish!
Step-by-Step Instructions:
1. Prep the Spaghetti Squash:
Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the inside with olive oil and sprinkle with a little salt and pepper. Place the halves cut side down on a baking sheet lined with parchment paper. Roast for 35-40 minutes, or until the flesh is tender and can be easily shredded with a fork.
2. Sauté the Aromatics:
While the squash is roasting, heat a nonstick skillet over medium heat with a splash of olive oil. Add the chopped onion and sauté until it becomes translucent, about 5 minutes. Stir in the minced garlic and cook for an additional minute. Remove from heat and set aside.
3. Make the Cheese Sauce:
In a medium saucepan, whisk together the whole wheat flour and low-fat milk over medium heat until smooth. Continue to cook, stirring constantly, until the mixture thickens, which should take about 3-5 minutes. Remove from heat, then whisk in the Greek yogurt, Dijon mustard, ground nutmeg, cheddar cheese, and half of the Parmesan cheese. Season with salt and pepper to taste.
4. Combine and Prepare for Baking:
Once the spaghetti squash has roasted and is cool enough to handle, use a fork to scrape out the strands into a large bowl. Add the sautéed onions and garlic to the squash strands. Pour the cheese sauce over the mixture and gently mix until everything is well combined.
5. Bake the Dish:
Transfer the mixture into a greased 8×8-inch baking dish. If you like a crunchy topping, sprinkle the top with the remaining Parmesan cheese and, if using, the whole wheat breadcrumbs for added texture. Bake in the oven at 375°F (190°C) for 20-25 minutes, or until the top is golden and bubbly.
6. Serving:
Once baked, remove from the oven and let cool for a few minutes. Garnish with chopped fresh parsley or thyme if desired, and serve hot. Enjoy your creamy, healthy spin on the classic Au Gratin!
Frequently Asked Questions (FAQ)
Can I Use Other Types of Squash?
Yes! While spaghetti squash is the star of this dish, you can substitute it with zucchini or butternut squash. Keep in mind the flavor and texture will vary, but they’ll still make a delicious au gratin!
Can I Prepare This Ahead of Time?
Absolutely! You can roast the spaghetti squash and prepare the cheese sauce a day in advance. Just store them separately in the fridge, then combine and bake the following day. This makes for a quick meal prep solution!
How to Store Leftovers?
Any leftovers should be stored in an airtight container in the fridge for up to 3-4 days. To reheat, pop them in the microwave or bake in the oven until warmed through. You can add a splash of milk to keep the sauce creamy!
What Can I Substitute for Greek Yogurt?
If you don’t have Greek yogurt, you can use sour cream or a plant-based yogurt for a dairy-free option. If you’re looking for a lower-calorie alternative, pureed silken tofu is a great choice to maintain the creamy texture.
