This Healthy Spaghetti Squash Au Gratin is a lighter take on a classic dish. With creamy cheese and roasted squash, it’s comfort food that’s actually good for you!
I love how the squash adds a fun twist to the usual gratin. Plus, it’s so easy to make! Just bake, mix, and dish it out. If you’re feeling cheeky, sprinkle on a little extra cheese! 😄
Key Ingredients & Substitutions
Spaghetti Squash: This is the star of the dish! It’s a great low-carb alternative to pasta. If you can’t find spaghetti squash, zucchini can be a nice substitute. Just spiralize it instead before adding it to the sauce.
Cheeses: I love using reduced-fat sharp cheddar for its bold flavor. You can mix it up with other cheese types like Gruyère or even goat cheese for a different taste. If dairy isn’t your thing, try using a dairy-free cheese option instead!
Milk: Low-fat milk works well here for a creamy texture. Unsweetened almond milk is a great dairy-free option that keeps it light. Coconut milk can also add a unique taste, just be aware it’s richer!
Whole Wheat Flour: This is used to thicken the sauce, giving it a nice creaminess. If you’re gluten-free, swap it out for almond flour or cornstarch – just adjust the amounts as needed.
How Do I Caramelize the Onions for Maximum Flavor?
Caramelizing onions brings out their natural sweetness, really enhancing the dish. Here’s how to do it right:
- Start with medium heat so they cook slowly, about 5 minutes until translucent.
- Stir often to prevent burning – no one likes burnt onions!
- Once they start to turn golden, reduce heat to low and continue cooking for an additional 10-15 minutes until deeply browned.
This simple technique adds a flavor boost that’s worth the time!
How Can I Make the Sauce Creamy Without Heavy Ingredients?
Creating a creamy cheese sauce without heavy cream is easy using low-fat milk and the right technique:
- Cook the flour in oil first to create a roux; this helps thicken the sauce.
- Whisk in the milk gradually to avoid lumps – a whisk is your best friend here!
- Let it simmer while stirring until it thickens. Then, add the cheese off the heat for a smooth finish.
This keeps things light while still delivering that creamy comfort you crave!
Healthy Spaghetti Squash Au Gratin
Ingredients You’ll Need:
For the Dish:
- 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 shredded reduced-fat sharp cheddar cheese
- 1/2 cup grated Parmesan cheese
- 2 tablespoons whole wheat flour
- 1 tablespoon Dijon mustard
- 1/2 teaspoon dried thyme
- Salt and black pepper to taste
- 1/4 cup part-skim mozzarella cheese (optional, for topping)
- Fresh parsley, chopped (for garnish)
Time Needed:
You’ll need about 70 minutes total to prepare this dish: 10 minutes for prep, 35-45 minutes to bake the squash, and 15-20 minutes for the gratin to bake. It’s a great way to enjoy a comforting meal without spending all day in the kitchen!
Step-by-Step Instructions:
1. Prepare the Spaghetti Squash:
Start by preheating your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise. Scoop out the seeds gently and discard them. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Bake in the oven for about 35-45 minutes until the flesh is tender and can easily be shredded with a fork. Once it’s done, let it cool slightly.
2. Make the Cheese Sauce:
While your squash is baking, grab a medium skillet and heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes or until it becomes translucent. Then, stir in the minced garlic and cook for another minute. Next, sprinkle in the whole wheat flour and mix well, cooking for about 1 minute while stirring constantly.
3. Whisk in Milk and Cheese:
Now, gradually whisk in the low-fat milk, making sure there are no lumps. Keep stirring often until the sauce thickens, which should take about 5 minutes. Remove the skillet from heat and stir in the shredded cheddar, grated Parmesan, Dijon mustard, dried thyme, salt, and pepper. Continue to mix until the cheeses melt and the sauce is smooth.
4. Combine and Bake:
Once the squash is cool enough to handle, use a fork to scrape the flesh into strands into a large bowl. Add the creamy cheese sauce to the spaghetti squash strands and mix gently to combine everything evenly. Transfer this delicious mixture into a lightly greased baking dish. If you’d like, sprinkle the part-skim mozzarella on top for an extra cheesy layer.
5. Final Bake and Serve:
Bake at 375°F (190°C) for 15-20 minutes, or until the top is golden and bubbly. When it’s ready, take it out of the oven and let it cool for a couple of minutes. Garnish with chopped fresh parsley before serving, and enjoy your healthy, cheesy, and comforting Spaghetti Squash Au Gratin!
FAQ About Healthy Spaghetti Squash Au Gratin
Can I Use Pre-Cooked Spaghetti Squash?
Absolutely! If you have leftover cooked spaghetti squash, you can skip the baking step and mix it directly with the cheese sauce. Just ensure it’s well-drained to avoid extra moisture in the dish.
What Can I Substitute for Cheese?
If you’re looking for dairy-free options, try using nutritional yeast for a cheesy flavor without the cheese. There are also many plant-based cheese alternatives available that melt well—just check that they fit your taste preferences!
How to Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in the oven or microwave. Adding a splash of milk can help restore creaminess when reheating.
Can I Add Other Vegetables to This Dish?
Definitely! Feel free to mix in vegetables like spinach, kale, or even mushrooms to add extra nutrients and flavor. Just sauté them with the onions before adding the flour mixture for best results!
