Description
This Healthy Spaghetti Squash Au Gratin offers a nutritious and delicious alternative to traditional cheesy gratin dishes. Roasted spaghetti squash strands are combined with a savory mixture of sautéed onions, garlic, low-fat Greek yogurt, Parmesan, and herbs, then topped with melted mozzarella for a creamy, comforting meal that’s lower in calories and fat.
Ingredients
Scale
Main Ingredients
- 1 medium-sized spaghetti squash
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup low-fat Greek yogurt
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
- 1/2 cup shredded mozzarella cheese
- Fresh parsley for garnish
Instructions
- Preheat Oven: Preheat your oven to 400°F (200°C) to prepare for roasting the squash.
- Prepare Squash: Cut the spaghetti squash in half lengthwise and carefully remove the seeds to make roasting easier.
- Roast Squash: Place the squash halves face down on a baking sheet and roast for 35-40 minutes until the flesh is tender and can be shredded with a fork.
- Sauté Aromatics: While the squash roasts, heat olive oil in a skillet over medium heat. Add onion and garlic and sauté until the onion is translucent and fragrant.
- Make Yogurt Mixture: In a mixing bowl, combine the cooked onion and garlic with Greek yogurt, Parmesan cheese, dried thyme, oregano, salt, and pepper. Stir well to integrate all flavors.
- Shred Squash Flesh: Once the squash is cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands and transfer to a large bowl.
- Combine Mixture: Add the yogurt and cheese mixture to the shredded squash and stir until everything is evenly combined.
- Assemble Dish: Transfer the mixture into a baking dish and evenly sprinkle shredded mozzarella cheese over the top.
- Bake Au Gratin: Return the baking dish to the oven and bake for an additional 20 minutes until the cheese on top melts and turns golden brown.
- Garnish and Serve: Allow the dish to cool slightly, then garnish with fresh parsley before serving warm for a comforting side or main dish.
Notes
- Spaghetti squash size can vary; adjust cooking time if needed to ensure tenderness.
- Low-fat Greek yogurt keeps the dish creamy but lighter than traditional cream or heavy cheese bases.
- You can add more herbs like basil or rosemary for different flavor profiles.
- Use fresh mozzarella instead of shredded for a creamier topping if desired.
- This dish is suitable as a vegetarian main or side.
