Cheesy Spaghetti Squash Casserole: A Delicious and Healthy Comfort Food

Spaghetti squash is a fantastic, low-carb alternative to traditional pasta. It’s mild in flavor, making it a blank canvas for all sorts of delicious sauces and toppings. This cheesy spaghetti squash casserole takes full advantage of that versatility, creating a comforting and satisfying dish that’s surprisingly healthy. Forget the guilt of heavy pasta casseroles – this version is packed with nutrients and flavor, perfect for a weeknight dinner or a potluck contribution. It’s also easily adaptable to different dietary needs and preferences.

## Why You’ll Love This Cheesy Spaghetti Squash Casserole

* **Healthy and Low-Carb:** Spaghetti squash naturally has fewer carbs and calories than pasta, making it a great option for those watching their weight or blood sugar.
* **Packed with Nutrients:** Spaghetti squash is a good source of vitamins A and C, as well as fiber and potassium.
* **Comfort Food at its Finest:** The combination of tender spaghetti squash, creamy cheese sauce, and your favorite toppings creates a comforting and satisfying meal.
* **Easy to Make:** This recipe is straightforward and requires minimal prep time.
* **Versatile:** Customize the flavors and ingredients to suit your taste and dietary preferences.
* **Great for Leftovers:** This casserole reheats well, making it perfect for meal prepping or a quick lunch.

## Ingredients You’ll Need

### For the Spaghetti Squash:

* 1 medium spaghetti squash (about 2-3 pounds)
* 1 tablespoon olive oil
* Salt and pepper to taste

### For the Cheese Sauce:

* 4 tablespoons butter
* 4 tablespoons all-purpose flour (or gluten-free flour blend)
* 3 cups milk (any kind, but whole milk or 2% will create a richer sauce)
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 teaspoon nutmeg (optional, but adds a lovely warmth)
* 2 cups shredded cheddar cheese (or a blend of your favorite cheeses)

### Optional Add-Ins:

* 1 pound ground beef, sausage, or turkey, cooked and drained
* 1 cup chopped vegetables (such as bell peppers, onions, mushrooms, spinach, or broccoli)
* 1/2 cup ricotta cheese
* 1/4 cup grated Parmesan cheese
* Italian seasoning, garlic powder, onion powder, or other spices to taste
* Bread crumbs for topping (optional)

## Equipment You’ll Need

* Large knife
* Cutting board
* Baking sheet
* Large bowl
* Saucepan
* Whisk
* 9×13 inch baking dish

## Step-by-Step Instructions

### Part 1: Preparing the Spaghetti Squash

1. **Preheat the Oven:** Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
2. **Cut the Spaghetti Squash:** Carefully cut the spaghetti squash in half lengthwise. A sharp, sturdy knife is essential. If the squash is difficult to cut, you can microwave it for 2-3 minutes to soften it slightly. Be extremely careful when handling a hot squash.
3. **Remove the Seeds:** Use a spoon to scoop out the seeds and stringy pulp from the center of each half. Discard the seeds, or save them to roast later.
4. **Prepare for Roasting:** Brush the cut sides of the spaghetti squash with olive oil. Season with salt and pepper.
5. **Roast the Squash:** Place the squash halves cut-side down on the prepared baking sheet. Roast for 40-50 minutes, or until the flesh is easily pierced with a fork. The roasting time will vary depending on the size of your squash.
6. **Cool Slightly:** Once the squash is tender, remove it from the oven and let it cool slightly. This will make it easier to handle.
7. **Shred the Squash:** Use a fork to shred the spaghetti squash flesh into strands. You should have spaghetti-like strands.

### Part 2: Making the Cheese Sauce

1. **Melt the Butter:** In a saucepan over medium heat, melt the butter.
2. **Add the Flour:** Whisk in the flour and cook for 1-2 minutes, stirring constantly. This creates a roux, which will thicken the sauce. Be careful not to burn the roux.
3. **Whisk in the Milk:** Gradually whisk in the milk, a little at a time, ensuring that no lumps form. Continue whisking until the sauce is smooth.
4. **Simmer and Thicken:** Bring the sauce to a simmer, stirring constantly. Reduce the heat to low and continue to simmer for 5-7 minutes, or until the sauce has thickened. It should be thick enough to coat the back of a spoon.
5. **Add Seasonings:** Remove the saucepan from the heat. Stir in the salt, pepper, and nutmeg (if using).
6. **Melt the Cheese:** Add the shredded cheddar cheese (or your cheese blend) to the sauce and stir until it is melted and smooth.

### Part 3: Assembling the Casserole

1. **Preheat the Oven (If Needed):** If you lowered the oven temperature after roasting the squash, preheat it back to 350°F (175°C).
2. **Combine Squash and Sauce:** In a large bowl, combine the shredded spaghetti squash with the cheese sauce. Mix well to ensure that the squash is evenly coated.
3. **Add Optional Ingredients:** If you are using any optional add-ins, such as cooked ground meat, vegetables, or ricotta cheese, stir them into the squash and cheese sauce mixture.
4. **Transfer to Baking Dish:** Pour the mixture into a greased 9×13 inch baking dish.
5. **Top with Parmesan and Breadcrumbs (Optional):** If desired, sprinkle the top of the casserole with grated Parmesan cheese and breadcrumbs.
6. **Bake the Casserole:** Bake in the preheated oven for 20-25 minutes, or until the casserole is heated through and the top is golden brown and bubbly.
7. **Let Cool Slightly:** Remove the casserole from the oven and let it cool for a few minutes before serving. This will allow the sauce to set up slightly.

## Tips and Variations

* **Roasting vs. Microwaving:** While roasting spaghetti squash yields the best flavor and texture, you can microwave it for a quicker option. To microwave, pierce the squash several times with a fork, then microwave on high for 10-15 minutes, or until tender. Let cool slightly before cutting and shredding.
* **Cheese Variations:** Feel free to experiment with different types of cheese. Gruyere, mozzarella, provolone, or pepper jack would all be delicious additions.
* **Spice it Up:** Add a pinch of red pepper flakes or a dash of hot sauce to the cheese sauce for a spicy kick.
* **Vegetarian Option:** To make this casserole vegetarian, omit the meat and add extra vegetables, such as mushrooms, spinach, or bell peppers.
* **Vegan Option:** To make this casserole vegan, use a plant-based milk alternative (such as almond milk or soy milk) and a vegan cheese substitute. You can also add nutritional yeast to the cheese sauce for a cheesy flavor.
* **Add Protein:** Besides ground beef, sausage, or turkey, you can add cooked chicken, shrimp, or tofu for a protein boost.
* **Make it Gluten-Free:** Use a gluten-free flour blend for the cheese sauce.
* **Make it Ahead:** You can assemble the casserole ahead of time and store it in the refrigerator for up to 24 hours before baking. Add a few extra minutes to the baking time if baking from cold.
* **Don’t Overcook the Squash:** Overcooked spaghetti squash will be mushy and watery. The squash is done when the flesh is easily pierced with a fork, but still has some resistance.
* **Season Generously:** Don’t be afraid to season the squash and the cheese sauce generously. Salt, pepper, and other spices will enhance the flavor of the dish.
* **Prevent a Soggy Casserole:** Make sure to drain any excess liquid from the cooked ground meat or vegetables before adding them to the casserole. This will help prevent the casserole from becoming soggy.

## Serving Suggestions

This cheesy spaghetti squash casserole can be served as a main course or a side dish. It pairs well with:

* A simple green salad
* Garlic bread
* Roasted vegetables
* Grilled chicken or fish

## Storage Instructions

* **Refrigerating:** Leftover casserole can be stored in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat the casserole in the oven at 350°F (175°C) until heated through, or in the microwave.
* **Freezing:** While you *can* freeze spaghetti squash casserole, the texture may change slightly after thawing. The squash can become a little watery. To freeze, let the casserole cool completely, then wrap it tightly in plastic wrap and aluminum foil. Freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.

## Nutritional Information (Approximate)

* Calories: Approximately 300-400 per serving (depending on add-ins)
* Carbohydrates: 20-30 grams per serving
* Protein: 15-25 grams per serving
* Fat: 15-25 grams per serving

*Note: This is just an estimate. The actual nutritional information will vary depending on the specific ingredients and portion sizes you use.*

## Cheesy Spaghetti Squash Casserole Recipe

Here’s the complete recipe, consolidated for easy reference:

**Prep time:** 20 minutes
**Cook time:** 1 hour
**Total time:** 1 hour 20 minutes
**Serves:** 6-8

**Ingredients:**

* 1 medium spaghetti squash (about 2-3 pounds)
* 1 tablespoon olive oil
* Salt and pepper to taste
* 4 tablespoons butter
* 4 tablespoons all-purpose flour (or gluten-free flour blend)
* 3 cups milk (any kind, but whole milk or 2% will create a richer sauce)
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1/4 teaspoon nutmeg (optional)
* 2 cups shredded cheddar cheese (or a blend of your favorite cheeses)
* Optional add-ins: 1 pound cooked ground meat, 1 cup chopped vegetables, 1/2 cup ricotta cheese, 1/4 cup grated Parmesan cheese, bread crumbs, Italian seasoning, garlic powder, onion powder.

**Instructions:**

1. Preheat oven to 400°F (200°C). Cut spaghetti squash in half lengthwise. Remove seeds.
2. Brush cut sides with olive oil. Season with salt and pepper.
3. Place cut-side down on a baking sheet and roast for 40-50 minutes, or until tender.
4. Let cool slightly, then shred the flesh with a fork.
5. Reduce oven temperature (if needed) to 350°F (175°C).
6. In a saucepan, melt butter over medium heat. Whisk in flour and cook for 1-2 minutes.
7. Gradually whisk in milk until smooth. Simmer and thicken for 5-7 minutes.
8. Remove from heat and stir in salt, pepper, and nutmeg (if using).
9. Stir in cheddar cheese until melted.
10. In a large bowl, combine shredded spaghetti squash with cheese sauce. Add optional ingredients, if desired.
11. Pour into a greased 9×13 inch baking dish.
12. Top with Parmesan cheese and breadcrumbs (optional).
13. Bake for 20-25 minutes, or until heated through and golden brown.
14. Let cool slightly before serving.

Enjoy this delicious and healthy Cheesy Spaghetti Squash Casserole! It’s a guaranteed crowd-pleaser.