Description

This Baked Spaghetti Squash and Cheese recipe is a comforting, nutritious twist on traditional cheesy pasta dishes. Using tender roasted spaghetti squash strands combined with a creamy, homemade cheese sauce and fresh spinach, this meal provides a delicious low-fat alternative that’s perfect for a family dinner or meal prep. Baked to perfection with a golden Parmesan crust, it’s a delightful combination of creamy, cheesy flavors with the light texture of roasted squash.

Ingredients

Scale

Spaghetti Squash

5 ½ cups cooked spaghetti squash (from about 2 small spaghetti squash)

Vegetables

¼ cup minced onion
4 cups baby spinach

Cheese Sauce

1 tablespoon butter
1 tablespoon olive oil
¼ cup flour (use gluten-free flour for gluten-free option)
2 cups skim milk
1 cup fat-free chicken broth (vegetable broth for vegetarian)
Salt and pepper to taste
⅛ cup grated Parmesan cheese
2 cups (8 oz) Sargento 2% reduced-fat mild cheddar cheese

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Instructions

Cook Spaghetti Squash: Preheat your oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise and carefully remove the seeds with a spoon. Place the squash halves cut-side down on a baking sheet lined with parchment paper or foil. Bake for about 1 hour, or until the squash is tender when pierced with a fork.
Prepare Squash Strands: Once baked, use a fork to scrape the flesh of the squash into strands resembling spaghetti. Drain and squeeze out any excess liquid to prevent sogginess in the dish.
Make Cheese Sauce: In a medium saucepan over medium heat, melt the butter together with the olive oil. Add the minced onions and cook for about 2 minutes until translucent. Stir in the flour and cook, stirring constantly, for 3 to 4 minutes to form a roux.
Add Liquids and Thicken: Gradually whisk in the skim milk and fat-free chicken broth (or vegetable broth if vegetarian). Bring the mixture to a boil, then reduce heat and let it simmer for about 2 minutes until thickened. Season with salt and pepper to taste.
Combine Cheese and Vegetables: Remove the saucepan from heat and stir in the mild cheddar cheese until fully melted and smooth. Fold in the spaghetti squash strands and baby spinach to evenly incorporate them into the sauce.
Assemble and Bake: Pour the cheese and squash mixture into a greased baking dish. Sprinkle the grated Parmesan cheese evenly on top. Bake at 375°F (190°C) for about 25 to 30 minutes, or until the casserole is bubbly and the top is golden brown.

Notes

For a gluten-free version, substitute flour with gluten-free flour or cornstarch.
Use vegetable broth instead of chicken broth to make the dish vegetarian-friendly.
To reduce sodium, use low-sodium broth and adjust salt to taste.
Squeezing excess liquid from spaghetti squash is crucial to prevent watery casserole.
Fresh spinach can be substituted with frozen spinach, but be sure to thaw and drain it well before adding.
This dish reheats well and can be stored in an airtight container in the fridge for up to 3 days.