This creamy and cheesy Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It’s made with tender spaghetti squash, rich cheese, and a crispy topping that will have everyone coming back for seconds.
I love how this dish feels like a treat but is packed with veggies! It’s perfect as a side or even on its own. Just beware, your family might ask for this healthy dish every week! đ
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! Itâs a great low-carb alternative to pasta. For a variation, you might try butternut squash or zucchini noodles, but the texture will change.
Cheese: Part-skim mozzarella and sharp cheddar create that creamy taste. If you’re dairy-free, use nut-based cheeses or nutritional yeast for a cheesy flavor without the dairy.
Milk: Low-fat milk keeps it lighter. Unsweetened almond or oat milk works fine too, but be mindful of flavor differences. A splash of vegetable broth can add depth without added calories.
Breadcrumbs: Whole wheat breadcrumbs give a nice crunch. Panko is lighter and can add extra crispiness. For gluten-free options, look for gluten-free breadcrumbs or crushed nuts.
How Do I Roast Spaghetti Squash Just Right?
To get the perfect texture when roasting spaghetti squash, a few tips can help:
- Cut the squash lengthwise to expose the flesh for even cooking.
- Place it cut-side down on the baking sheet. This traps steam, making it tender.
- Monitor the roasting time; the squash is done when the fork easily shreds the flesh.
Let it cool a bit before shredding to avoid burning your fingers. This technique gives you those lovely spaghetti-like strands for the au gratin!
Whatâs the Best Way to Make a Creamy Cheese Sauce?
Creating a smooth cheese sauce is all about the technique:
- SautĂ© onions until soft – this brings out their sweetness.
- Add flour or cornstarch for thickening before the milk, cooking it for a minute to remove any raw taste.
- Gradually whisk in the milk, ensuring no lumps form, and cook until thickened.
- Finally, remove from heat before adding cheese, so it melts evenly!
This technique will help you achieve a rich and creamy cheese sauce without clumps. Enjoy crafting your healthy spaghetti squash au gratin! đ
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
For the Cheese Sauce:
- 1 cup low-fat milk (or unsweetened almond milk)
- 1 tablespoon whole wheat flour or cornstarch (for thickening)
- 1/2 cup grated part-skim mozzarella cheese
- 1/2 cup grated sharp cheddar cheese
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon ground nutmeg (optional)
- Salt and pepper to taste
For the Topping:
- 1/4 cup whole wheat breadcrumbs or panko
- 2 tablespoons chopped fresh parsley or chives for garnish
How Much Time Will You Need?
This recipe takes about 15-20 minutes to prepare and approximately 1 hour to cook. You’ll spend a little time roasting the squash and making the cheese sauce while the squash is cooking. Itâs a great balance of effort and deliciousness!
Step-by-Step Instructions:
1. Preparing the Spaghetti Squash:
Start by preheating your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle a tablespoon of olive oil inside each half and season lightly with salt and pepper. Place the squash, cut side down, on a baking sheet lined with parchment paper to roast.
2. Roasting the Squash:
Roast the squash in the preheated oven for about 35-45 minutes, or until the flesh is tender and can be easily shredded with a fork. Once it’s done, remove it from the oven and let it cool slightly.
3. Making the Cheese Sauce:
While the squash is roasting, heat the remaining olive oil in a skillet over medium heat. Add the chopped onion and cook until it turns translucent, about 5 minutes. Then add the minced garlic and cook for just 1 more minute until it gets fragrant.
4. Thickening the Sauce:
Next, stir in the whole wheat flour or cornstarch and cook for another minute. Gradually add the milk while whisking continuously to prevent lumps from forming. Keep stirring for about 3 to 5 minutes until the sauce thickens.
5. Adding the Cheese:
Remove the skillet from the heat and stir in the mozzarella, cheddar, and Parmesan cheese. If youâre using nutmeg, add that too! Season with salt and pepper to taste, mixing until everything is melted and smooth.
6. Combining the Squash and Cheese:
Once the squash has cooled enough to handle, use a fork to shred the flesh into spaghetti-like strands. Transfer these strands into a large mixing bowl. Pour the creamy cheese sauce over the spaghetti squash and gently stir to combine.
7. Baking the Au Gratin:
Transfer the squash and cheese mixture into a greased baking dish. Top with breadcrumbs or panko for that lovely crunch. Bake in the oven at 375°F (190°C) for about 20-25 minutes, or until the top is golden brown and bubbling.
8. Serving Your Dish:
Once it’s out of the oven, let the dish rest for about 5 minutes. Finally, garnish with chopped parsley or chives to add a pop of color. Enjoy your healthy and delicious Spaghetti Squash Au Gratin!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Use a Different Type of Squash?
Yes, you can substitute with other types of squash, like butternut squash or even zucchini. However, the texture and flavor will differ. Spaghetti squash gives the best ânoodleâ effect for this dish.
What Can I Use Instead of Olive Oil?
If you prefer, you can use melted butter or another cooking oil like coconut oil. Just keep in mind it may alter the flavor slightly, but it will still be delicious!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, just warm it gently in the microwave or oven, adding a splash of milk if needed to keep it creamy.
Can I Make This Recipe Gluten-Free?
Absolutely! Simply substitute the whole wheat flour with cornstarch or a gluten-free all-purpose flour. For the breadcrumbs, opt for gluten-free breadcrumbs or even crushed nuts for a nice crunch!
