Vegetarian Spaghetti Squash Casserole
User Reviews
5
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Prep Time
10 mins
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Cook Time
55 mins
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Total Time
1 hr 5 mins
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Servings
4 servings
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Calories
390 kcal
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Course
Main Course
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Cuisine
American
Vegetarian Spaghetti Squash Casserole
Description
The recipe begins by roasting halved spaghetti squash face-down to tenderize the flesh for easy shredding into strands resembling spaghetti. Meanwhile, sautéed onions, garlic, and mushrooms add savory depth, complemented by fresh spinach and chopped tomato for freshness and moisture. Ricotta cheese mixed with egg (optional) and Parmesan adds richness and helps bind the casserole.
Seasonings such as Italian herb blend, dried basil, garlic powder, salt, pepper, and red pepper flakes provide a balanced spiced profile that enhances the natural earthiness of the vegetables without overpowering them. A layer of mozzarella cheese on top melts to form a golden, bubbly crust during baking.
This casserole serves as a filling vegetarian main or side, utilizing spaghetti squash as a lower-carb pasta substitute. It can be garnished with fresh parsley for a hint of bright herbal flavor. The flexibility in squash size allows substitution with two smaller squashes without altering cooking times.
Ingredients
- 1 spaghetti squash approx. 3 lbs, large
- 1-2 tsp olive oil
- ½ cup onion
- 1-2 cloves garlic smashed and minced
- 5 oz mushrooms (2 cups chopped)
- 2-3 oz spinach 1.5 cups chopped, fresh
- 1 plum tomato chopped
- 1.5 cups ricotta cheese
- 1 egg optional, white
- ⅔ cup Parmesan Cheese freshly grated
- 1-2 tsp Italian seasoning blend (I love Mrs. Dash)
- ½ tsp basil dried
- ½ tsp garlic powder
- salt to taste
- black pepper to taste
- ½ cup spaghetti sauce
- 2 oz mozzarella grated
- ¼ tsp red pepper flakes crushed
- 1 TBSP parsley optional garnish, chopped
Instructions
- Pre-heat oven to 400 degrees F.
- Slice your spaghetti squash in half lengthwise and scoop out the seeds. For easy cutting, you can poke a few holes in the squash and microwave it whole for 4-5 minutes to soften it up just a tad. The knife slides through much easier this way!
- Rub the cut side of the squash with a teeny bit of olive oil and place on a lipped baking sheet and roast face-down for about 40 minutes, or until tender and easily pierced with a fork. Cooking time will vary a bit depending on the size of your squash so adjust accordingly. Once ready, the once rock-hard exterior of the squash will be visibly softened with a tender interior.
- While the squash roasts, prep your cheese and veggies.
- Chop your onion, garlic, mushrooms, spinach and tomato, separately, then set aside.
- Bring a pan or skillet to medium-high heat with a drizzle of olive oil and sauté onion until tender and slightly golden, then add garlic and mushrooms and continue to cook until softened. Set aside.
- In a large bowl, combine ricotta, egg white, freshly grated parmesan cheese, fresh chopped spinach, Italian seasoning, basil, and garlic powder.
- Drain your mushroom/onion mixture and add to the bowl along with your chopped tomato. Mix well, adding a little salt and pepper to taste.
- Once your squash is ready, allow to cool slightly, then use a fork to separate the squash's interior into spaghetti-like strands.
- Next spritz a baking dish with olive oil and add your forked strands of spaghetti squash, top with cheese and veggie filling and mix.
- Add a layer of red sauce and top with mozzarella cheese (as much or as little as your heart desires of each) and an optional pinch of red pepper flakes (skip if sensitive to heat) and bake at 350 F until hot and bubbly, approx. 20-25 minutes.
- For golden flecks of mozzarella, switch oven to broil on HIGH for 2 minutes at the end and remove once bubbling.
- Garnish with parsley, if desired and serve piping hot with a healthy side salad or roasted veggies for a balanced meal that's sure to rock your plate! Enjoy!
Notes
- If large spaghetti squashes aren’t available, two 1.5-pound squashes can be used with the same roasting time and preparation.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 390 kcal
% Daily Value*
| Calories | 390kcal | 20% |
| Carbohydrates | 27g | 9% |
| Protein | 24g | 48% |
| Fat | 22g | 34% |
| Saturated Fat | 12g | 60% |
| Cholesterol | 69mg | 23% |
| Sodium | 662mg | 28% |
| Potassium | 754mg | 16% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
| Vitamin A | 2515IU | 50% |
| Vitamin C | 15.8mg | 18% |
| Calcium | 545mg | 55% |
| Iron | 2.4mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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