Hearty Spaghetti Squash Casserole Recipe

Spaghetti squash casserole recipe - Dr. Axe

Eating seasonally is one of the best parts about home cooking. I don’t know about you, but when I think about autumn, I think of the abundance of squash available at my local farmers market and warm, comforting casseroles.

Too often, though, casseroles are recipes packed with heavy, refined carbs and few, if any, vegetables. While they may taste good, you won’t feel too great after a serving. That’s what makes this healthy spaghetti squash casserole such a stellar autumn meal.

Here, spaghetti squash replaces the pasta you typically find in casseroles. You’ll add a colorful medley of vegetables, but with both mozzarella and raw goat cheese, this easy-to-make spaghetti squash casserole feels indulgent — it’s the best of both worlds!


What Makes This Spaghetti Squash Casserole So Healthy?

The key ingredient to this casserole is the spaghetti squash. At first glance, this vegetable doesn’t resemble anything close to spaghetti. But once the squash is cooked, its flesh turns to spaghetti-like strands, perfect for sauces, casseroles or any other meal where pasta is normally used.

Spaghetti squash casserole step 1 - Dr. Axe

Best of all, spaghetti sauces is packed with nutrients you just won’t find in pasta. Its bright hue is thanks to the beta-carotene. This cartenoid is one of the reasons why spaghetti squash is full of antioxidants and great for your skin, eyes and respiratory health.

But spaghetti squash isn’t the only good-for-you ingredient in this healthy casserole. You’ll also include two of my favorite leafy greens, kale and spinach.

Kale is an impressive anti-inflammatory food. Because it’s full of omega-3s, it helps balance our omega-3 to omega-6 ratio, critical for keeping inflammation at bay. It’s also great for heart health and helping to lower cholesterol and promote cellular health.

Spinach is another green nutrition giant. It helps guard cells from mutations that lead to cancerous tumor growth and protects against heart disease. (1) The fiber found in spinach both slows the blood’s absorption of glucose and reduces cholesterol levels, two important factors in reducing your risk of a heart attack or stroke. (2) The high levels of vitamins A and C also boost immunity, helping you keep bacteria and viruses at bay.

Can your usual casserole recipe do all that?!


Spaghetti Squash Casserole Nutrition Facts

Let’s take a closer look at what one serving of this spaghetti squash casserole offers: (3)

Spaghetti squash casserole ingredients - Dr. Axe
  • 190 calories
  • 8.65 grams protein
  • 8.22 grams fat
  • 23.46 grams carbohydrates
  • 1408 IUs vitamin A (60 percent DV)
  • 48.5 micrograms vitamin K (54 percent DV)
  • 4.362 milligrams vitamin B3 (31 percent DV)
  • 0.49 milligrams manganese (27 percent DV)
  • 17.2 milligrams vitamin C (23 percent DV)
  • 223 milligrams calcium (22 percent DV)
  • 154 milligrams phosphorus (22 percent DV)

As you can see, the variety of vegetables in this spaghetti squash casserole make this an easy, vegetarian-friendly main dish. If you wanted, you could add protein to bulk this up even more. You can also easily make this vegan by omitting the cheese. Overall, this squash casserole is really easy to modify for your family’s nutritional needs and tastes.


How to Make Spaghetti Squash Casserole

So how do you make spaghetti squash casserole? Let’s get started.

Spaghetti squash casserole step 2 - Dr. Axe

Start by preheating the oven to 400 F. While that happens, line a baking sheet with parchment paper and place the halved squash sides on it, face down. Bake the pieces until the squash if fork tender, around 30 to 40 minutes.

Spaghetti squash casserole step 3 - Dr. Axe

While the squash is cooking, chop up your veggies.

Spaghetti squash casserole step 4 - Dr. Axe

There will be no onion left behind in this spaghetti squash casserole!

Spaghetti squash casserole step 5 - Dr. Axe

When the squash is done, turn the oven heat down to 350 F. We’re not finished with it just yet.

Spaghetti squash casserole step 6 - Dr. Axe

Once the spaghetti squash has cooled off, scrape the flesh into a cast-iron skillet.

Spaghetti squash casserole step 7 - Dr. Axe

Then add in the other ingredients, except for the cheese and basil.

Spaghetti squash casserole step 8 - Dr. Axe

Use a wooden spatula to combine all of the ingredients.

Spaghetti squash casserole step 9 - Dr. Axe

Now it’s cheese time! Top the casserole with the buffalo mozzarella and bake for 25–30 minutes.

Spaghetti squash casserole step 10 - Dr. Axe

When the casserole is out of the oven, grate the raw goat cheese on top…

Spaghetti squash casserole recipe - Dr. Axe

…and finish off with the fresh basil.

Spaghetti squash casserole recipe - Dr. Axe

This gorgeous, healthy spaghetti squash is officially ready to eat!

Spaghetti squash casserole recipe - Dr. Axe

Serve warm and enjoy.


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Hearty Spaghetti Squash Casserole Recipe

Total Time: 1 hour 10 minutes
Serves: 8–10

Ingredients:

  • 1 spaghetti squash, cut in ½ length-wise
  • 1 cup spinach
  • 1 cup kale
  • ½ red onion, chopped
  • ½ green bell pepper, chopped
  • 1 cup broccoli
  • 1½ cup marinara sauce
  • ¼ cup fire-roasted diced tomatoes
  • ¼ teaspoon sea salt
  • ¼ teaspoon pepper
  • One 7-ounce package of buffalo mozzarella
  • ¼ cup raw goat cheese, grated
  • fresh basil for topping

Directions:

  1. Preheat the oven to 400 F.
  2. On a baking sheet lined with parchment paper, place the squash face down and bake for 30–40 minutes, or until fork tender.
  3. Reduce oven to 350 F.
  4. Allow the spaghetti squash to cool and, using a fork, scrape the inside of the squash and place the strands in a bowl.
  5. In a medium-size cast iron skillet, add the spaghetti squash and remaining ingredients, except for the cheeses and basil.
  6. Using a wooden spatula, mix everything until well-combined.
  7. Top with buffalo mozzarella and bake for 25–30 minutes.
  8. Add the raw cheese and basil, serve and enjoy!
Josh Axe

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16 Comments

  1. Tahnee on

    Hi,
    I just prepared this dish tonight. I forgot to buy the kale, so I added an extra cup of spinach. I also used 1/2 sweet yellow onion as I am sensitive to other onions. Also topped it with some black olives and the basil I used was fresh picked from my garden. I love the Fall season and eating the squash and other veggies that are fresh and ripe now!
    This was absolutely delish! Thank you, Dr. Axe, for sharing this amazing recipe- I give it 5 stars!
    Blessings :)

    Reply
  2. Freda chini on

    Looking good
    I am going
    Make it to night
    I am sure
    It will
    Be good
    Also
    When I take juice out
    I will not throw it away I will put it in my salad dressing and eat it has lot nutrition vitamin in the juice thank you????????

    Reply
    • Freda chini on

      Dear Betty
      Put
      The juice from
      Veggies
      In your salad dressing only add more vinegar
      your favor
      organic apple cider or balsamic
      Enjoy It

      Reply
  3. maryann on

    So you used nightshades, FULL OF LECTINS, and unless they are pressure-cooked, cause leaky gut.

    “4. Nightshades – Nightshades are vegetables that include eggplant, any kind of pepper, potatoes, and tomatoes. The peels and the seeds of these plants contain loads of lectins, too. Make sure to peel and deseed them or pressure cook or ferment them. All these techniques reduce the amount of lectins.” Gundry

    Reply

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