This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! It combines tender spaghetti squash with cheesy goodness, all baked to perfection.
You’ll love how this dish feels hearty without the heavy carbs. I always sneak an extra scoop just for the cheesy topping—who can resist that? 😋
Making it is easy too! Just bake the squash, mix in some cheese, and pop it in the oven until golden. Perfect for a cozy dinner or a tasty side!
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! Picking a firm squash will ensure you get a good texture when roasted. If you can’t find spaghetti squash, you could try using zucchini or butternut squash as alternatives.
Cheese: I suggest using low-fat cheddar for creaminess. If you prefer, part-skim mozzarella can work too, adding a nice meltiness. For dairy-free options, try nutritional yeast for a cheesy flavor.
Milk: Low-fat milk makes this dish lighter, but unsweetened almond milk is a great non-dairy alternative too. Just watch out for sweetened varieties, as they can change the flavor!
Flour: Whole wheat flour helps thicken the cheese sauce. If you need a gluten-free option, try almond flour or cornstarch. Just keep in mind how much you use for thickening.
How Do You Get the Best Flavor in the Cheese Sauce?
The cheese sauce can make or break this dish. Here’s how to get great flavor:
- Start with a hot skillet to sauté the onions until soft; it releases their sweetness.
- Scraping the pan after adding flour helps prevent lumps. It’s key to whisk constantly when adding the milk; this helps thicken without sticking.
- Take your time when cooking the sauce until it thickens—this is where the flavors meld together!
- Stir in the mustard and herbs at the end for a punch of flavor. Don’t forget to taste and adjust seasoning!
With these tips, you’ll create a deliciously creamy sauce that complements the spaghetti squash perfectly!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
- 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)
- 1 cup low-fat shredded cheddar cheese (or part-skim mozzarella)
- 1/4 cup grated Parmesan cheese
- 1 tablespoon whole wheat flour (or gluten-free flour)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes of prep time and 1 hour total, including cooking and baking. You’ll spend a little time roasting the squash and making a creamy cheese sauce before bringing it all together and baking for a tasty and healthy dish!
Step-by-Step Instructions:
1. Prepare 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 place them cut-side down on a baking sheet lined with parchment paper. Roast in the oven for about 40-45 minutes until the flesh is tender and easily shreds with a fork. Once done, remove from the oven and allow to cool slightly.
2. Make the Cheese Sauce:
While the squash is roasting, heat a tablespoon of olive oil in a medium skillet over medium heat. Add the finely chopped onion and cook for about 5 minutes until soft and translucent. Then add the minced garlic and cook for another minute until fragrant.
Next, sprinkle a tablespoon of flour over the onion and garlic mixture and stir to combine, cooking for about 1 minute to remove the raw flour taste. Gradually whisk in the milk, stirring constantly to avoid lumps. Continue cooking until the sauce thickens, which should take about 3-5 minutes. Once thickened, remove from the heat and stir in the Dijon mustard, dried thyme, half of the cheddar cheese, and half of the Parmesan cheese. Season with salt and pepper to taste.
3. Combine and Bake:
Using a fork, scrape out the cooked spaghetti squash strands into a large mixing bowl, discarding the squash skin. Add the prepared cheese sauce to the spaghetti squash strands and mix well to combine. Transfer this mixture into a greased baking dish, approximately 8×8 inches in size.
Sprinkle the remaining cheddar and Parmesan cheeses evenly over the top of your squash mixture. Bake in the preheated oven at 375°F (190°C) for 20-25 minutes, or until the top is golden brown and bubbling with deliciousness.
4. Serve and Enjoy:
Once done, remove the dish from the oven and let it cool for a few minutes. To finish, garnish with freshly chopped parsley for a pop of color. Serve warm and enjoy this lighter, healthier take on traditional au gratin!
This Healthy Spaghetti Squash Au Gratin is sure to become a favorite dish in your home. Enjoy every bite! 😊
Frequently Asked Questions (FAQ)
Can I Use a Different Type of Squash?
Absolutely! While spaghetti squash is the ideal choice for this recipe due to its unique texture, you could also use zucchini or butternut squash as alternatives. Keep in mind that cooking times may vary slightly.
How Can I Make This Recipe Dairy-Free?
To make this dish dairy-free, substitute the dairy milk with unsweetened almond milk or another plant-based milk. Use nutritional yeast instead of cheese for a cheesy flavor without dairy, or opt for dairy-free cheese alternatives available in stores.
Can I Prepare This Dish in Advance?
Yes! You can roast the spaghetti squash and make the cheese sauce a day ahead. Just combine them and bake them just before serving. If you refrigerate the mixture, ensure to let it reach room temperature before baking, or adjust the baking time accordingly.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. You can reheat individual servings in the microwave or in an oven preheated to 350°F (175°C) until warmed through.
Feel free to ask if you have more questions or need further assistance with the recipe!
