Low Fat Spaghetti Squash Casserole
Indulge in the comforting flavors of this Low Fat Spaghetti Squash Casserole, a wholesome and delicious alternative to traditional pasta bakes. Bursting with roasted spaghetti squash, sautéed garlic, onions, and a vibrant low-fat marinara sauce, this casserole is packed with nutrient-rich baby spinach and lightly seasoned with Italian herbs. Topped with a gooey layer of part-skim mozzarella and a sprinkle of Parmesan, it delivers cheesy satisfaction without the guilt. Ready in just over an hour, this naturally gluten-free dish is perfect for meal prep or weeknight dinners, serving up a hearty, family-friendly meal with a fraction of the calories. Garnish with fresh basil for a pop of flavor, and savor a comforting, low-fat twist on a classic comfort food!
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Recipe Information
Ingredients
- 1 large spaghetti squash
- 1 tablespoon olive oil
- 1 medium yellow onion
- 3 cloves garlic cloves
- 2 cups low-fat marinara sauce
- 3 cups baby spinach
- 1 cup part-skim mozzarella cheese
- 0.25 cup grated Parmesan cheese
- 1 teaspoon Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh basil leaves (optional)
Instructions
Preheat your oven to 400°F (200°C).
Cut the spaghetti squash in half lengthwise and remove the seeds. Place the halves cut side down on a baking sheet lined with parchment paper.
Bake the spaghetti squash for 30-40 minutes, or until the flesh is tender and easily shredded with a fork. Remove from the oven and let it cool slightly.
While the squash is baking, heat the olive oil in a large skillet over medium heat. Dice the onion and mince the garlic, then sauté them in the olive oil until softened, about 5 minutes.
Add the marinara sauce, Italian seasoning, salt, and pepper to the skillet, and stir to combine. Let the mixture simmer for 5 minutes.
Stir in the baby spinach and cook until wilted, about 2 minutes.
Once the spaghetti squash is cool enough to handle, use a fork to scrape out the strands of squash into a large bowl. Add the marinara and spinach mixture to the bowl and mix thoroughly.
Lightly grease a 9x13-inch casserole dish. Spread the squash mixture evenly in the dish.
Sprinkle the mozzarella cheese and Parmesan cheese over the top of the casserole.
Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbly.
If desired, turn on the broiler for 2-3 minutes at the end to brown the top slightly.
Remove from the oven and let the casserole rest for 5 minutes before serving.
Garnish with fresh basil leaves, if desired, and serve warm.
Nutrition Facts
Calories |
1465 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.3 g | 97% | |
| Saturated Fat | 26.8 g | 134% | |
| Polyunsaturated Fat | 11.9 g | ||
| Cholesterol | 110 mg | 37% | |
| Sodium | 6007 mg | 261% | |
| Total Carbohydrate | 148.6 g | 54% | |
| Dietary Fiber | 33.7 g | 120% | |
| Total Sugars | 66.1 g | ||
| Protein | 63.2 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1355 mg | 104% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 3177 mg | 68% | |
*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.
