Creamy Garlic Spaghetti Squash Casserole (Paleo, Gluten-Free, and Dairy-Free)

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This creamy garlic spaghetti squash casserole is so saucy and delicious! Do you long for a creamy, dairy-free sauce packed with garlicky goodness? Well, look no more! Plus, this dish is made with spaghetti squash, which is a much healthier casserole option. Go ahead, get your squash on, and make a big old pan of this filling and flavorful casserole!
This casserole is full of creamy garlicky goodness that just hits the spot! You won’t even notice the spaghetti squash isn’t real noodles, and if you use a spicy Italian sausage, you’ll also get just a touch of heat to go with the creamy deliciousness. We love making a big pan of this to have leftovers on hand because sometimes it feels like the leftovers are even better!

Check out more of our recipes at realsimplegood.com

Further Food Nutritionist Commentary:

Looking to cut gluteny noodles out of your diet? Spaghetti squash is the perfect replacement! Spaghetti squashes are low in fat, cholesterol, sodium, and carbs. Broccoli adds a more nutrient dense aspect to this dish with it's good serving of fiber to keep your gut healthy, plus it's mega-dose of Vitamin C will keep your immune system fighting strong during cold season. Lastly, the coconut cream is a great sub for the typical cream used in casseroles. Coconuts have lauric acid in them which is linked to lowering cholesterol, plus it has antibacterial properties.

By Paige Geimer
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Creamy Garlic Spaghetti Squash Casserole (Paleo, Gluten-Free, and Dairy-Free)

  • Prep Time: 5 minutes
  • Cook Time: 55 minutes
  • Servings: 6

Ingredients

1 medium spaghetti squash
4 cups broccoli florets
1 pound sausage (spicy Italian or Chorizo are excellent choices)
2 cups mushrooms – diced
2 tablespoons minced garlic
16 ounces coconut milk
1/4 cup arrowroot flour
Salt and pepper

Instructions

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Slice the spaghetti squash lengthwise and scoop out the seeds. Place the two halves face-down on a baking sheet and place in the oven to bake for 30 minutes.
  3. While the squash is cooking, get the sausage going. Heat a large pan over medium heat and add in the sausage.
  4. Break it into pieces with a spatula and cook, stirring occasionally, until browned and cooked through, about 8 minutes. Remove from pan and set aside. Reserve at least 1 tbsp of fat in the pan for the sauce you’ll make later.
  5. Remove squash from oven after 30 minutes and set aside to cool. Keep the oven on at 425 degrees.
  6. While the squash is cooling, prepare the creamy garlic sauce. Heat the same pan you cooked the sausage in over medium heat. Once hot, add mushrooms and cook until they begin to soften, about 2 minutes. Add in the arrowroot flour and crushed garlic and stir around to mix well with the mushrooms, about 1-2 minutes.
  7. Next, add in coconut milk, stirring constantly for 2 minutes. Be sure to mix well to dissolve all of the flour into the milk (you don’t want any flour clumps). Use a whisk to mix if needed. The sauce will bubble and thicken, keep stirring to prevent burning. After 2 minutes turn heat down to low and simmer.
  8. Now, put it all together. With a fork, scrape out the spaghetti squash “noodles” into a medium casserole dish. Add the cooked sausage, broccoli, and creamy garlic sauce. Mix everything together well.
  9. Place back in the oven to bake for 15 more minutes. Remove and serve.
Preheat oven to 425 degrees Fahrenheit. Slice the spaghetti squash lengthwise and scoop out the seeds. Place the two halves face-down on a baking sheet and place in the oven to bake for 30 minutes. While the squash is cooking, get the sausage going. Heat a large pan over medium heat and add in the sausage. Break it into pieces with a spatula and cook, stirring occasionally, until browned and cooked through, about 8 minutes. Remove from pan and set aside. Reserve at least 1 tbsp of fat in the pan for the sauce you’ll make later. Remove squash from oven after 30 minutes and set aside to cool. Keep the oven on at 425 degrees. While the squash is cooling, prepare the creamy garlic sauce. Heat the same pan you cooked the sausage in over medium heat. Once hot, add mushrooms and cook until they begin to soften, about 2 minutes. Add in the arrowroot flour and crushed garlic and stir around to mix well with the mushrooms, about 1-2 minutes. Next, add in coconut milk, stirring constantly for 2 minutes. Be sure to mix well to dissolve all of the flour into the milk (you don’t want any flour clumps). Use a whisk to mix if needed. The sauce will bubble and thicken, keep stirring to prevent burning. After 2 minutes turn heat down to low and simmer. Now, put it all together. With a fork, scrape out the spaghetti squash “noodles” into a medium casserole dish. Add the cooked sausage, broccoli, and creamy garlic sauce. Mix everything together well. Place back in the oven to bake for 15 more minutes. Remove and serve.

Nutrition Information

Per Serving:  Calories: 308; Total Fat: 22 g; Saturated Fat: 9 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 51 mg; Sodium: 1255 mg; Potassium: 204 mg; Carbohydrate: 13 g;  Fiber: 2 g; Sugar: 2 g; Protein: 20 g
Nutrition Bonus:
Vitamin C: 36%; Vitamin A: 9%; Iron: 6%; Calcium: 17%;
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9 thoughts on “Creamy Garlic Spaghetti Squash Casserole (Paleo, Gluten-Free, and Dairy-Free)

  1. Kim Reeves

    Very tasty, I substituted Zuchini for the spaghetti squash and didnt have to cook it as I shredded it before it went in the oven. Yum

    Reply
    1. Realsimplegood Post author

      Hi there! You can substitute with tapioca flour, cassava flour or regular flour (we just don’t eat gluten). Basically you just want to use a fine flour. Hope that helps! 🙂

      Reply

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