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Spaghetti Squash Casserole: Loaded with Nutrients

Name: Hearty Spaghetti Squash Casserole
Prep time: 15 min
Cook time: 1 h 10 min
Total time: 1 h 25 min
Yield: 4
Cuisine: Italian
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, chopped; 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 goat cheddar cheese, grated; fresh basil for topping

February 1, 2024 by Dr. Josh Axe, DC, DNM, CN

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Eating seasonally is one of the best parts about home cooking. And when autumn and winter hits, warm, comforting casseroles fit the bill.

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 cold-weather 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!

Key Ingredients

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.

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 the healthiest leafy greens: kale and spinach.

Spaghetti squash casserole step 1 - Dr. Axe

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. 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.

The high levels of vitamins A and C also boost immunity, helping you keep bacteria and viruses at bay. The average casserole recipe cannot do that.

Spaghetti squash casserole ingredients - Dr. Axe

Nutrition Facts

Let’s take a closer look at what one serving (479 g) of this spaghetti squash casserole offers:

Calories: 325
Total Carbohydrates: 29.4 g
Fiber: 6.7 g
Sugar: 13.2 g
Total Fat: 16.4 g
Saturated Fat: 8.9 g
Polyunsaturated Fat: 1.3 g
Monounsaturated Fat: 4.4 g
Trans Fat: 0 g
Protein: 18.1 g
Cholesterol: 48 mg
Sodium: 610 mg (41% DV*)
Vitamin A: 2723 IU (117% DV)
Vitamin K: 105 mcg (117% DV)
Vitamin C: 82.8 mg (110% DV)
Vitamin B12: 1.2 mcg (48% DV)
Vitamin B6: 0.589 mg (45% DV)
Niacin: 6.3 mg (45% DV)
Phosphorus: 312 mg (45% DV)
Copper: 0.39 mg (43% DV)
Calcium: 381 mg (38% DV)
Manganese: 0.63 mg (35% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

As you can see, the variety of vegetables in this spaghetti squash casserole make this an easy, vegetarian-friendly main dish. You can also easily make this vegan by omitting the cheese. It’s a well balanced macronutrient meal as well.

How to Make Spaghetti Squash Casserole

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

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 2 - Dr. Axe

While the squash is cooking, chop up your veggies.

Spaghetti squash casserole step 3 - Dr. Axe

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

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

Spaghetti squash casserole step 6 - 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.

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

Spaghetti squash casserole step 9 - Dr. Axe

When the casserole is out of the oven, grate the goat cheese on top. Finish off with the fresh basil.

Spaghetti squash casserole step 10 - Dr. Axe

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

Spaghetti squash casserole recipe - Dr. Axe

Other Healthy Squash Dishes

Hearty Spaghetti Squash Casserole

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Author: Dr. Josh Axe
Total Time: 1 hour 25 minutes
Yield: 4 1x
Diet: Vegetarian

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Description

Of the many varieties of squash, the spaghetti squash is the best one suited for a casserole dish. This one is both fun to make and delicious. It’s also extremely good for you!

Ingredients

Scale

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, chopped
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 goat cheddar cheese, grated
fresh basil for topping

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Instructions

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

Prep Time: 15 min
Cook Time: 70 min
Category: Main Dishes
Method: Oven
Cuisine: Italian

Nutrition

Serving Size: 1 serving (479 g)
Calories: 325
Sugar: 13.2 g
Sodium: 610 mg
Fat: 16.4 g
Saturated Fat: 8.9 g
Unsaturated Fat: 5.7 g
Trans Fat: 0 g
Carbohydrates: 29.4 g
Fiber: 6.7 g
Protein: 18.1 g
Cholesterol: 48 mg

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Spaghetti Squash Casserole: Loaded with Nutrients

Key Ingredients

Nutrition Facts