When people tell you that spaghetti squash tastes just like noodles, they’re lying. Or their taste buds are off, or they have some magical way of cooking it. But despite not tasting like carbolicious spaghetti, spaghetti squash does taste good, and it is filling enough to use as a recipe base in lieu of a starch.
This homey spaghetti squash casserole is satisfying like a much less healthy casserole would be. It also contains enough diverse vegetables and enough protein that you can serve it as a one-dish meal. For extra protein, I’d throw pine nuts or chopped walnuts in the bread-crumb mixture that goes on top of the dish.
Spaghetti Squash Casserole
(a casein-free, gluten-free, egg-free, soy-free meal)
1 3-4 lb. spaghetti squash
1 c. water
2-4 cloves garlic
2 T olive oil, divided in half
1 med. onion, chopped
8 oz. mushrooms, chopped
2 t. dried Italian seasoning (or other savory seasoning), divided in half
1/2-1 tsp. salt
3/4 c. goat yogurt (or other yogurt, or sour cream)
1/3 c. freshly grated Pecorino (or other hard cheese)
4-5 gluten-free, egg-free (etc.) bread slices, chopped to crumbs in blender or food processor (I used Food for Life rice bread)
1 small head broccoli, chopped
Preheat the oven to 350 degrees.
Slice the squash in half lengthwise, cutting off the ends if desired. It will take some serious strength to saw through/around the squash with a traditional knife, even a sharp one; alternately, for all varieties of winter squash, my husband and I have found the pumpkin-carving tools that come in Halloween packs to be very helpful. The tiny saws that come in a pumpkin-carving kit can work on your spaghetti squash. Once the squash is sawed in half (whatever method you use!), scrape out the seeds and goo from the inside of the spaghetti squash; again, a pumpkin-carving tool—the tiny shovel—may be useful, or you may want to use a grapefruit spoon.
Pour the water into a large baking dish. Peel the garlic cloves. Place the garlic cloves under the cut part of the squash, and put the squash with the cut part down. Cook squash in the preheated oven for 45 minutes. (The garlic will help flavor the squash.)
Meanwhile, prep your other veggies, grate your cheese, and crumble your bread.
Heat 1 T of oil in a skillet over medium heat. Cook the onions, mushrooms, seasoning, and salt together, stirring frequently, until the onions are translucent and tender. Turn off the heat on that eye.
When it is ready, remove the squash from the oven. Let it cool slightly. Turn the oven to 400 degrees. Spray a casserole dish with cooking spray. Using a fork, shred the squash into spaghetti-like strings into the casserole dish. Chop the cloves of garlic that were under the squash, and add them to the squash. Add the onion/mushroom mix, yogurt, and Parmesan, and stir well to combine. Stir in the chopped broccoli pieces. Sprinkle the breadcrumbs on top, and drizzle olive oil and additional herbs on top of that.
Bake for 20 minutes, or until dish is heated through and breadcrumbs have begun to brown. Enjoy immediately.
I’m submitting this post to this month’s set of heart-healthy stew and casserole recipes at Heart of the Matter. If you have made a heart-healthy stew or casserole in the last month and blogged about it, submit your recipe to Michelle at mphilli4 at uoregon dot edu by Feb. 24th.