This Healthy Spaghetti Squash Au Gratin is a fun twist on a classic dish! With creamy cheese and tender squash, it’s both comforting and light.
I love how this dish feels rich without all the heavy calories. Plus, it’s a sneaky way to get in some veggies! Who knew healthy could taste so good? 😊
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! When cooked, it creates strands similar to pasta. If you can’t find spaghetti squash, try using zucchini as a lighter alternative.
Cheese: Low-fat mozzarella is a great choice for creaminess without too many calories. If you’re dairy-free, use a plant-based cheese that melts well, like almond or cashew cheese.
Milk: I like using unsweetened almond milk for a nutty flavor. Any milk works here, so feel free to use oat milk or skim milk instead based on what you have.
Onion and Garlic: These add great flavor! If you’re in a rush, you can use dried onion and garlic powder instead, but fresh is always better for taste!
How Do You Get the Perfect Texture for the Sauce?
The sauce is key to making this dish creamy and delicious. Here’s how to achieve a smooth, thick sauce:
- Start by heating oil and sautéing onions until they’re soft. This builds a flavor base.
- When adding flour, stir for a minute to cook it slightly. This helps avoid a raw, floury taste.
- Slowly whisk in your milk to prevent lumps. Keep stirring as it thickens to maintain a smooth texture.
- Remove the sauce from heat before adding cheese, as too much heat can make it grainy.
With these tips, you’ll achieve that creamy goodness every time!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Dish:
- 1 medium spaghetti squash (about 3-4 pounds)
- 2 tablespoons olive oil or avocado oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup low-fat milk or unsweetened almond milk
- 1 cup low-fat shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 2 tablespoons whole wheat flour or all-purpose flour
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried thyme or Italian seasoning
- Salt and black pepper to taste
- 1/4 teaspoon nutmeg (optional)
- Fresh parsley, chopped (for garnish)
How Much Time Will You Need?
This recipe takes about 15 minutes for preparation and 1 hour for cooking and baking. You’ll spend about 45 minutes roasting the spaghetti squash, while the rest of the time goes into making the creamy cheese sauce and baking it all together. Total time: about 1 hour and 15 minutes!
Step-by-Step Instructions:
1. Roast the Spaghetti Squash:
Start by preheating your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle 1 tablespoon of olive oil inside each half, and sprinkle with salt and pepper. Place the squash cut side down on a baking sheet lined with parchment paper and roast for 40-45 minutes, or until the flesh is tender and can be easily shredded with a fork.
2. Prepare the Cheese Sauce:
While the squash is roasting, heat 1 tablespoon of oil in a medium skillet over medium heat. Add the finely chopped onion and cook for about 5 minutes, until softened. Then, add the minced garlic and cook for another minute until it’s fragrant.
3. Make the Roux and Sauce:
Sprinkle the flour over the onion and garlic mixture, stirring constantly for about 1 minute to create a roux. Gradually whisk in your choice of milk, and continue to cook and stir until the sauce thickens, roughly 3-5 minutes. Once thickened, remove the sauce from heat and stir in Dijon mustard, thyme, nutmeg (if using), salt, and pepper. Toss in half of the mozzarella and Parmesan cheese, stirring until melted and smooth.
4. Combine and Bake:
After roasting, take the squash out of the oven and use a fork to scrape out the spaghetti-like strands into a large mixing bowl. Mix the cheese sauce with the squash strands until everything is well combined. Pour the mixture into a lightly greased baking dish, and top with the remaining mozzarella and Parmesan cheese.
5. Finish in the Oven:
Bake at 375°F (190°C) for 20-25 minutes, or until the top is bubbly and golden brown. Once done, garnish with chopped fresh parsley before serving!
Enjoy your delicious and healthy Spaghetti Squash Au Gratin! It’s a great way to enjoy vegetables while still feeling indulgent!
Frequently Asked Questions
Can I Use Different Types of Squash?
Yes! While spaghetti squash is the star of this dish, you can use other squash varieties like butternut or acorn squash. Just adjust the cooking time as needed since different squashes may take longer or shorter to roast.
What if I Don’t Have Dijon Mustard?
No problem! You can substitute Dijon mustard with yellow mustard, although it will change the flavor slightly. Alternatively, omit it altogether if you prefer a mustard-free version.
Can I Make This Recipe Vegan?
Absolutely! To make this dish vegan, use plant-based milk, dairy-free cheese options, and substitute the butter with olive oil or vegetable oil. This will keep it creamy and delicious without any animal products!
How to Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm it gently in the microwave or in the oven at a low temperature to maintain the creamy texture. You can add a little splash of milk if it thickens too much.
