Spaghetti Squash Casserole

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It looks like spaghetti, kind of tastes like spaghetti, butttt it’s yummier and about one third of the carbohydrates. It’s a Spaghetti Squash Casserole. Major ingredients include: fresh mozzarella, organic tomato, and squash! NO PASTA! Brilliant! This kind of meal doesn’t spike my blood sugars like regular pasta would, so this is a great substitute!

Further Food Nutritionist Commentary:

I'm always a big fan of vegetable pastas, so this dish gets two thumbs up from me. I especially like that this recipe is high in protein, fiber, and unsaturated fats, all of which will fill you up and help keep blood sugars from spiking too high and/or too much. Spaghetti squash is one of many great alternatives to pasta because it is low in calories, yet takes on a stringy, pasta consistency when cooked. Pastas tend to be a source of empty calories, so using squash not only gives you a slew of nutrients, but it leaves more room (calorie wise) for other delicious ingredients.

By Katie Bishop, MS, Nutritionist

Spaghetti Squash Casserole

  • Prep Time:90 minutes
  • Cook Time:80 minutes
  • Servings: 5

Ingredients

1 spaghetti squash (cut in half, lengthwise)
2 tablespoons olive oil
5 ounces caramelized onions
salt and pepper (to taste)
1 jar of pasta sauce
4-6 tablespoons parsley (chopped)
4-6 tablespoons oregano
4-6 tablespoons thyme
1/4 cup grated parmesan
8 ounces fresh mozzarella (drained)

1/4 cup water

Instructions

  1. Heat oven to 375F degrees.
  2. Microwave whole squash 2 minutes to soften skin a bit.
  3. Cut squash in half lengthwise and scrape out seeds and strings and discard.
  4. Rub cut insides of squash halves with olive oil.
  5. Place cut side down on a cookie sheet or roasting pan.
  6. Add 1/4 cup water to pan and roast in oven for about 45-50 minutes, until squash is tender all the way through.
  7.  Remove squash from oven and set aside to cool.
  8. Once squash is cooled, scoop out flesh with a large fork and place it in a bowl. As you remove the flesh, it will begin to separate into long strings, like spaghetti.
  9. Time to assemble casserole. Spray a 13 x 9 inch baking dish with nonstick spray. Turn oven down to 350F degrees.
  10. Starting the first layer: Use your hands and put half the long squash threads in the prepared dish.
  11. Then layer with half the caramelized onions. Add a little pepper and salt over the top.
  12. Pour 1 ½ cups of the sauce, sprinkle with half the fresh herb mix, and sprinkle on half the parmesan.
  13. On to the second layer: Layer the rest of the squash threads in the dish.
  14. Top with the rest of the caramelized onions, then the salt and pepper, then the rest of the sauce, as well as the rest of the fresh herb mix, the rest of the parmesan, and all of the mozzarella balls, spacing them relatively evenly on top.
  15. Finally, bake uncovered for about 30 minutes until casserole is bubbly and cheese is melted.
  16. Remove from oven and serve
Heat oven to 375F degrees. Microwave whole squash 2 minutes to soften skin a bit. Cut squash in half lengthwise and scrape out seeds and strings and discard. Rub cut insides of squash halves with olive oil. Place cut side down on a cookie sheet or roasting pan. Add 1/4 cup water to pan and roast in oven for about 45-50 minutes, until squash is tender all the way through.  Remove squash from oven and set aside to cool. Once squash is cooled, scoop out flesh with a large fork and place it in a bowl. As you remove the flesh, it will begin to separate into long strings, like spaghetti. Time to assemble casserole. Spray a 13 x 9 inch baking dish with nonstick spray. Turn oven down to 350F degrees. Starting the first layer: Use your hands and put half the long squash threads in the prepared dish. Then layer with half the caramelized onions. Add a little pepper and salt over the top. Pour 1 ½ cups of the sauce, sprinkle with half the fresh herb mix, and sprinkle on half the parmesan. On to the second layer: Layer the rest of the squash threads in the dish. Top with the rest of the caramelized onions, then the salt and pepper, then the rest of the sauce, as well as the rest of the fresh herb mix, the rest of the parmesan, and all of the mozzarella balls, spacing them relatively evenly on top. Finally, bake uncovered for about 30 minutes until casserole is bubbly and cheese is melted. Remove from oven and serve

Nutrition Information

Per Serving:  Calories: 355; Total Fat: 20g; Saturated Fat: 10g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 59mg; Sodium: 1661mg; Potassium: 597mg; Carbohydrate: 29g; Fiber: 7g; Sugar: 6g; Protein: 18g

Nutrition Bonus:  Calcium: 67%; Vit A: 37%; Iron: 28%; Vit C: 24%

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One thought on “Spaghetti Squash Casserole

  1. Emilie Josephine

    Hi Gretchen, This recipe looks great! is there a way to do it thought if you don’t have a microwave? (I live in the stone age). Thanks!

    Reply

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