Tired of the same old pasta night? Let’s swap the carbs for a vibrant, veggie-packed alternative that’s just as satisfying! This Cheesy Spaghetti Squash Bake is the ultimate comfort food makeover. It’s a gorgeous, layered casserole that delivers all the cozy, saucy, cheesy goodness you crave, but with a healthy, low-carb twist. Get ready to fall in love with your new favorite weeknight dinner!
Ingredients
• 1 medium spaghetti squash, about 2.25 pounds / 1 kg
• 1/4 cup / 60 ml water
• 2 cups / 150 g sliced fresh mushrooms
• 3/4 cup / 115 g chopped red or green bell pepper
• 1/2 cup / 75 g chopped onion
• 3 cloves garlic, minced
• 1 tablespoon / 15 ml olive oil
• Nonstick cooking spray
• 1/2 teaspoon dried Italian seasoning, crushed
• 1/8 teaspoon ground black pepper
• 1.5 cups / 355 ml tomato-based pasta sauce
• 1 cup / 4 ounces / 113 g shredded mozzarella cheese
• 2 tablespoons snipped fresh Italian (flat-leaf) parsley
Instructions
1. PREP: 35 minutesBAKE: 35 minutesSTAND: 10 minutesOVEN: 350°F / 175°CMAKES: 6 servings
2. Prep & Cook the Squash: Preheat your oven to 350°F / 175°C. Carefully halve the spaghetti squash crosswise and scoop out the seeds. Place the squash halves, cut-sides down, in a microwave-safe 2-quart rectangular baking dish. Add the water, cover with vented plastic wrap, and microwave on high for 13-15 minutes, or until tender when pierced with a fork. Drain any excess water and let it cool slightly.
3. Sauté the Veggies: While the squash cooks, heat the olive oil in a large skillet over medium heat. Add the mushrooms, bell pepper, onion, and garlic. Cook for about 5 minutes, stirring occasionally, until the vegetables are tender and fragrant.
4. Create the “Noodles” & Assemble Layer One: Once the squash is cool enough to handle, use two forks to scrape and shred the pulp into spaghetti-like strands (you should get about 3 cups). Wipe out the baking dish and coat it with nonstick cooking spray. Spread half of the squash strands in the bottom of the dish. Top with half of the sautéed mushroom mixture, then sprinkle with the Italian seasoning and black pepper. Pour half of the pasta sauce over the top and sprinkle with half of the mozzarella cheese.
5. Assemble Layer Two & First Bake: Create a second layer with the remaining squash, mushroom mixture, and pasta sauce. Bake, uncovered, for 30 minutes.
6. Final Bake & Rest: Sprinkle the remaining mozzarella cheese over the top and bake for about 5 more minutes, until the cheese is bubbly and melted. Let the casserole stand for 10 minutes before serving—this helps it set up! Garnish with fresh parsley and enjoy.
Nutritional Information
• Nutrition Per Serving
• Calories: 170
• Total Fat: 7 g (3 g saturated)
• Cholesterol: 12 mg
• Sodium: 350 mg
• Carbohydrates: 21 g
• Fiber: 2 g
• Protein: 8 g
Pro Tips
• For safely cutting hard winter squash, place a damp paper towel under your cutting board to prevent slipping. Use a large, sharp chef’s knife and press down firmly and evenly.
• To avoid a watery casserole, gently pat the shredded squash strands with a paper towel or squeeze them in a clean kitchen towel to remove excess moisture before layering.
• For a deeper, nuttier flavor, roast the spaghetti squash instead of microwaving. Drizzle the cut sides with olive oil, season with salt and pepper, and roast cut-side down at 400°F / 200°C for 30-40 minutes until tender.
• Make it Vegan! Easily transform this dish by swapping the mozzarella cheese for your favorite dairy-free, mozzarella-style shreds.
• To boost the protein, stir 1 cup of cooked lentils, chickpeas, or a plant-based ground ‘meat’ into the vegetable and sauce mixture before layering.
FAQ
Q: How can I add more protein to this spaghetti squash bake
A: To make this dish even more filling, you can easily boost the protein. Stir 1 cup of cooked lentils, chickpeas, or your favorite plant-based ground ‘meat’ into the sautéed vegetable and pasta sauce mixture before you start layering the casserole.
Q: Can I make this spaghetti squash bake vegan
A: Absolutely! This recipe is easily adapted for a vegan diet. Simply substitute the mozzarella cheese with your favorite brand of dairy-free, mozzarella-style shreds. The rest of the ingredients are already plant-based.
Q: How do I store and reheat leftovers
A: Store any leftover Cheesy Spaghetti Squash Bake in an airtight container in the refrigerator for up to 4 days. To reheat, you can microwave individual portions or place the casserole back in an oven-safe dish and bake at 350°F / 175°C until warmed through.
Q: Why is my spaghetti squash casserole watery
A: Spaghetti squash naturally holds a lot of water. To prevent a watery result, it’s crucial to remove excess moisture. After shredding the squash, gently pat the strands with a paper towel or squeeze them in a clean kitchen towel before layering them in the baking dish.
