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Cheesy Spaghetti Squash Bake – vegetarian recipe
Stav Kogan

Cheesy Spaghetti Squash Bake

Tired of the same old pasta night? 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.
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Prep Time 35 minutes
Cook Time 35 minutes
Total Time 1 hour 20 minutes
Servings: 6 serving
Calories: 170
Ingredients Method Nutrition

Ingredients
  

  • 1 medium spaghetti squash, about 2.25 pounds / 1 kg (2.2 lb)
  • 1/4 cup (60 ml) water
  • 2 cups (150 g / 5.3 oz) sliced fresh mushrooms
  • 3/4 cup (115 g / 4.1 oz) chopped red or green bell pepper
  • 1/2 cup (75 g / 2.65 oz) chopped onion
  • 3 cloves garlic, minced
  • 1 tablespoon (15 ml / 0.5 fl oz) olive oil
  • Nonstick cooking spray
  • 1/2 teaspoon (10 ml / 0.3 fl oz) dried Italian seasoning, crushed
  • 1/8 teaspoon (40 ml / 1.4 fl oz) ground black pepper
  • 1.5 cups (355 ml) tomato-based pasta sauce
  • 1 cup (4 ounces) / 113 g (4 oz) shredded mozzarella cheese
  • 2 tablespoons (30 ml / 1 fl oz) snipped fresh Italian (flat-leaf) parsley
  • 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 (240 ml) of cooked lentils, chickpeas, or a plant-based ground 'meat' into the vegetable and sauce mixture before layering.

Method
 

  1. PREP: 35 minutesBAKE: 35 minutesSTAND: 10 minutesOVEN: 350°F (180°C) / 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.
  3. Place the squash halves, cut-sides down, in a microwave-safe 2-quart rectangular baking dish.
  4. Add the water, cover with vented plastic wrap, and microwave on high for 13-15 minutes, or until tender when pierced with a fork.
  5. Drain any excess water and let it cool slightly.
  6. Sauté the Veggies: While the squash cooks, heat the olive oil in a large skillet over medium heat.
  7. Add the mushrooms, bell pepper, onion, and garlic.
  8. Cook for about 5 minutes, stirring occasionally, until the vegetables are tender and fragrant.
  9. 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 / 720 ml). Wipe out the baking dish and coat it with nonstick cooking spray.
  10. Spread half of the squash strands in the bottom of the dish.
  11. Top with half of the sautéed mushroom mixture, then sprinkle with the Italian seasoning and black pepper.
  12. Pour half of the pasta sauce over the top and sprinkle with half of the mozzarella cheese.
  13. Assemble Layer Two & First Bake: Create a second layer with the remaining squash, mushroom mixture, and pasta sauce.
  14. Bake, uncovered, for 30 minutes.
  15. 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.
  16. Let the casserole stand for 10 minutes before serving—this helps it set up!
  17. Garnish with fresh parsley and enjoy.

Nutrition

Calories: 170kcalCarbohydrates: 21gProtein: 8gFat: 7g

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