This Healthy Spaghetti Squash Au Gratin is a creamy and cheesy dish that swaps pasta for spaghetti squash. It’s packed with flavors and feels indulgent without the guilt!
You won’t believe how tasty this veggie twist can be! I love adding a sprinkle of herbs on top for a pop of color. And hey, you might just forget it’s healthy after the first bite! 😄
Key Ingredients & Substitutions
Spaghetti Squash: This is your star ingredient! A medium spaghetti squash (3-4 pounds) is perfect. If you can’t find it, you could use zucchini or even cauliflower, but the texture will be different.
Milk: Low-fat milk works great for creaminess, but you can swap it with unsweetened almond milk or skim milk for a lighter option. You can also use coconut milk for a richer flavor!
Cheese: I like part-skim mozzarella and Parmesan for their great melting qualities. If you’re looking for dairy-free alternatives, try vegan cheese or nutritional yeast for a cheesy flavor without the dairy.
Greek Yogurt: This adds creaminess and protein. You can substitute it with sour cream or silken tofu for a dairy-free version, but the flavor might change a bit.
How Can I Achieve Perfectly Roasted Spaghetti Squash?
Roasting the spaghetti squash is a key step for a tasty au gratin. Here’s how to do it right:
- Preheat your oven to 400°F (200°C).
- Carefully cut the squash in half lengthwise and scoop out the seeds. This helps it roast evenly.
- Place the halves cut-side down on a parchment-lined baking sheet to avoid direct contact with the pan.
- Roast for 35-45 minutes until the flesh is tender. You should be able to scrape it easily with a fork to create those lovely “spaghetti” strands.
Let it cool slightly before scraping; this makes it easier to handle. Enjoy this simple yet effective technique for perfectly cooked spaghetti squash!
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 tablespoon whole wheat flour (or all-purpose flour)
- 1/2 cup grated part-skim mozzarella cheese
- 1/2 cup grated Parmesan cheese
- 1/4 cup plain Greek yogurt
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried thyme
- 1/4 teaspoon nutmeg (optional)
- Salt and freshly ground black pepper, to taste
- Fresh parsley or chives, chopped, for garnish
How Much Time Will You Need?
This delightful dish will take about 15 minutes to prepare and about 1 hour to cook and bake. In total, you can expect to spend around 1 hour and 15 minutes to enjoy this creamy and comforting meal.
Step-by-Step Instructions:
1. Prepping the Spaghetti Squash:
First, preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Be careful with those sharp edges!
2. Roasting the Squash:
Place the squash halves cut-side down on a lined baking sheet. Roast them in the oven for 35-45 minutes, until the flesh is tender and can be easily scraped with a fork.
3. Scraping the Squash:
Once roasted, take the squash out of the oven and allow it to cool slightly. Use a fork to scrape the flesh into strands and transfer the strands into a bowl. This is the “spaghetti” part! Set it aside.
4. Sautéing the Aromatics:
In a medium skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until it’s soft and translucent, which should take about 5 minutes. Stir in the minced garlic and cook for an additional minute until you can smell that delicious aroma.
5. Making the Sauce:
Sprinkle the flour over the onions and garlic, stirring constantly to make a paste (this is called a roux). Cook this for about 1-2 minutes, then gradually whisk in the milk, ensuring there are no lumps. Keep cooking and whisking until the sauce thickens, which should take around 3-5 minutes.
6. Adding Flavor:
Remove the skillet from the heat and fold in the Greek yogurt, Dijon mustard, dried thyme, nutmeg (if using), salt, and black pepper to taste. Mix it all together!
7. Combining Cheese for Creaminess:
Add half of the mozzarella and Parmesan cheeses to the sauce, stirring until they melt and combine beautifully.
8. Mixing it All Together:
Now, add the cooked spaghetti squash strands to the cheesy sauce and stir until every strand is coated in that creamy goodness.
9. Baking the Au Gratin:
Transfer the cheesy spaghetti squash mixture into a greased 8×8-inch (or similar-sized) baking dish. Sprinkle the remaining mozzarella and Parmesan cheeses evenly on top to achieve that lovely golden brown finish.
10. Final Baking:
Pop it into the oven and bake for 15-20 minutes, or until the top is golden brown and bubbly. Your kitchen will smell amazing by now!
11. Garnish and Serve:
Once it’s out of the oven, let it cool for a few minutes. Then, garnish with freshly chopped parsley or chives for a colorful touch before serving.
Enjoy your creamy, comforting, yet healthy spaghetti squash au gratin as a delightful side or a light main dish! Happy cooking!
FAQ for Healthy Spaghetti Squash Au Gratin
Can I Substitute the Spaghetti Squash?
Yes! If you can’t find spaghetti squash, you can use zucchini or cauliflower as alternatives. Keep in mind that the texture and flavor may differ slightly, but they will still create a delicious dish!
How Can I Make This Recipe Dairy-Free?
To make this au gratin dairy-free, substitute low-fat milk with unsweetened almond milk or coconut milk. Use dairy-free cheese alternatives for the mozzarella and Parmesan, and replace Greek yogurt with a dairy-free yogurt option or silken tofu.
Can I Prepare This Dish Ahead of Time?
Absolutely! You can prepare the entire dish up to the baking step and store it covered in the refrigerator for a day. Just add a few extra minutes to the baking time if you’re baking it straight from the fridge.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, warm it gently in the oven or microwave until heated through, adding a splash of milk if the sauce has thickened too much.
