Heart-Healthy Spaghetti Casserole
Elevate your pasta night with this Heart-Healthy Spaghetti Casserole, a wholesome twist on a comfort-food classic. Packed with nutrient-rich ingredients like whole-grain spaghetti, fresh zucchini, carrots, spinach, and a luscious low-sodium tomato sauce, this casserole delivers bold flavor without compromising your health. Layers of creamy low-fat ricotta, part-skim mozzarella, and Parmesan add indulgence while maintaining a better-for-you profile. Perfectly seasoned with dried herbs and a hint of garlic, this recipe comes together in just 20 minutes of prep time and bakes to golden perfection. Ideal for feeding a family or meal prepping for the week, this satisfying dish is both heart-conscious and utterly delicious.
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Recipe Information
Ingredients
- 12 ounces Whole-grain spaghetti
- 2 tablespoons Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic cloves, minced
- 1 medium Zucchini, diced
- 1 medium Carrot, shredded
- 28 ounces Low-sodium crushed tomatoes (canned)
- 2 tablespoons Tomato paste (no salt added)
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- 0.5 teaspoons Crushed red pepper flakes (optional)
- 4 cups Fresh spinach, chopped
- 1 cup Low-fat ricotta cheese
- 1 cup Shredded part-skim mozzarella cheese
- 0.5 cup Grated Parmesan cheese
- 0.5 teaspoons Black pepper, freshly ground
Instructions
Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish lightly with olive oil or cooking spray.
Cook the whole-grain spaghetti according to the package instructions until al dente. Drain and set aside.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes until translucent.
Stir in the minced garlic, zucchini, and shredded carrot. Cook for an additional 5-7 minutes until the vegetables are tender.
Add the crushed tomatoes, tomato paste, dried basil, dried oregano, and red pepper flakes (if using) to the skillet. Stir well to combine. Simmer for 10 minutes to allow the flavors to meld.
Stir the chopped fresh spinach into the skillet and cook for 1-2 minutes until wilted. Season with freshly ground black pepper.
In a large mixing bowl, combine the cooked spaghetti with the vegetable-tomato sauce mixture, ensuring everything is evenly coated.
Spread half of the spaghetti mixture into the prepared casserole dish. Dollop and gently spread the ricotta cheese over the layer.
Add the remaining spaghetti mixture on top, spreading it evenly. Sprinkle the shredded mozzarella and grated Parmesan cheese over the casserole.
Cover the casserole loosely with aluminum foil and bake in the preheated oven for 20 minutes.
Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and golden brown.
Let the casserole cool for 5 minutes before serving. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1920 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.3 g | 116% | |
| Saturated Fat | 39.7 g | 198% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 194 mg | 65% | |
| Sodium | 2040 mg | 89% | |
| Total Carbohydrate | 194.3 g | 71% | |
| Dietary Fiber | 43.7 g | 156% | |
| Total Sugars | 52.7 g | ||
| Protein | 114.4 g | 229% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2482 mg | 191% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 5525 mg | 118% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
