If you’re craving comfort food without the carbs, this Low-Carb Cheesy Spaghetti Squash Casserole is the answer. It’s rich, creamy, and full of flavor, making it a satisfying meal for any night of the week. With gooey cheese and tender spaghetti squash, this dish is sure to become a family favorite. Let’s get cooking!
Steps
- Preheat your oven to 400°F. Roast the spaghetti squash until tender, then use a fork to remove the strands and place them in a large bowl. Lower the oven temperature to 350°F for later use.
- Heat olive oil in a large skillet over medium-high heat. Add ground turkey, diced red onion, bell pepper, salt, and black pepper, cooking until the turkey browns and the vegetables soften, about 8 minutes.
- Stir in the drained diced tomatoes, minced garlic, Italian seasonings, and red pepper flakes, cooking until most tomato liquid evaporates, approximately 4 minutes. Add the spaghetti squash strands and cook for another 1-2 minutes until most of the moisture is gone, then mix in half of the shredded cheese.
- Lightly coat an 8×8-inch baking dish with nonstick spray. Transfer the squash mixture to the dish, spreading it evenly. Bake uncovered for 20 minutes.
- Remove the casserole from the oven, sprinkle the remaining cheese on top, and return it to the oven for another 5-10 minutes, or until the cheese melts. For a golden finish, broil for a few minutes if desired.
- Take the casserole out of the oven, garnish with chopped parsley or basil, and allow it to rest for 5 minutes before serving hot.
Ingredients
- 1 small/medium spaghetti squash (approximately 2 pounds)
- 2 teaspoons extra-virgin olive oil
- 1 pound 93% lean ground turkey
- 1 small red onion, diced
- 1 green bell pepper, cored and diced
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 1 can (14.5 ounces) diced tomatoes with Italian spices, drained
- 3 cloves garlic, minced
- 1 teaspoon Italian seasonings (such as oregano, basil, and thyme)
- ½ teaspoon crushed red pepper flakes (use 1/4 teaspoon for less spice)
- 1 cup freshly grated part-skim mozzarella or provolone cheese, divided
- Chopped fresh parsley or basil for garnish
Nutritional Values
Total Calories: 1158kcal | Total Carbohydrates: 48g | Total Protein: 120g | Total Fat: 60g | Total Saturated Fat: 24g | Total Cholesterol: 426mg | Total Sodium: 2868mg | Total Fiber: 12g | Total Sugar: 18g
FAQ
- Can I prepare the spaghetti squash in advance?
- Yes, you can roast and shred the spaghetti squash up to three days before making the casserole. Store it in an airtight container in the refrigerator until you’re ready to use it.
- Is it possible to freeze the Spaghetti Squash Casserole?
- While the casserole can be frozen for up to three months, be aware that spaghetti squash may become watery after thawing. If this isn’t a concern for you, bake the casserole as directed, let it cool, cover tightly, and freeze. Thaw in the refrigerator overnight before reheating.
- Can I make this recipe dairy-free or Paleo-friendly?
- Absolutely, simply omit the cheese to make the casserole compatible with dairy-free or Paleo diets.
- How should I store leftovers?
- Leftover Spaghetti Squash Casserole can be stored in the refrigerator for up to five days. Ensure it is kept in an airtight container to maintain freshness.
- Can I substitute the ground turkey with another protein?
- Yes, you can replace the ground turkey with other proteins such as chicken or even plant-based alternatives to suit your preferences.
Tips
- Prepare in Advance: Roast and shred the spaghetti squash up to three days ahead and store it in an airtight container. This way, you can quickly assemble the casserole when you’re ready to cook.
- Cheese Customization: If you’re serving a mixed crowd, consider offering cheese on the side. This allows those who prefer a dairy-free or Paleo option to enjoy their meal without the cheese, while others can add it to their liking.
- Reduce Excess Moisture: When cooking the spaghetti squash mixture, ensure most of the tomato liquid is cooked off before adding it to the baking dish. This will help prevent the casserole from becoming too watery.
- Freezing Tip: If you’re planning to freeze the casserole, be aware that thawed spaghetti squash can release extra liquid. If this is not a concern for you, freeze the baked casserole tightly covered for up to three months. Reheat it in the oven, covered, before serving.
Equipment
- Large, deep skillet
- 8×8-inch baking dish or 2-quart casserole dish
- Slotted spoon
- Nonstick spray
