Spaghetti Squash Loaded with Nutrients Casserole

Eating seasonally is a wonderful aspect of home cooking. And when autumn and winter arrive, warm and comforting casseroles are just what the doctor ordered. However, too often, casseroles are loaded with heavy, refined carbs and lack sufficient vegetables. While they may taste good, they don’t leave you feeling great. That’s where this healthy spaghetti squash casserole shines. It replaces pasta with spaghetti squash, and with a medley of vegetables and cheesy goodness, it’s indulgent yet nutritious.

The key ingredient in this casserole is the spaghetti squash. At first glance, it doesn’t resemble pasta at all. But once cooked, its flesh turns into spaghetti-like strands, perfect for sauces and casseroles. And it’s packed with nutrients that you won’t find in pasta. The beta-carotene gives it its bright color and is rich in antioxidants, beneficial for your skin, eyes, and respiratory health. Along with kale and spinach, two of the healthiest leafy greens, this casserole is a powerhouse of nutrition.

Kale is an amazing anti-inflammatory food, and its omega-3s help balance our omega-3 to omega-6 ratio, crucial for reducing inflammation. It’s also great for heart health and helps lower cholesterol and promote cellular health. Spinach is another nutritional giant, protecting against cancerous tumor growth and heart disease. The fiber in spinach slows glucose absorption and reduces cholesterol, reducing the risk of heart attack and stroke. The high levels of vitamins A and C boost immunity, keeping bacteria and viruses at bay.

Key Ingredients

Let’s take a closer look at the nutritional benefits of this spaghetti squash casserole. One serving (479 g) 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.

Nutrition Facts

This spaghetti squash casserole is not only delicious but also a vegetarian-friendly main dish. It can easily be made vegan by omitting the cheese. It’s also well-balanced in macronutrients.

How to Make Spaghetti Squash Casserole

Preheat the oven to 400°F. Line a baking sheet with parchment paper and place the halved squash face down. Bake until fork tender, around 30 to 40 minutes. While the squash cooks, chop the veggies. Once done, reduce the oven temperature to 350°F. Let the spaghetti squash cool, then scrape the flesh into a cast-iron skillet. Add the remaining ingredients, except for the cheese and basil, and combine with a wooden spatula. Top with the buffalo mozzarella and bake for 25–30 minutes. Add the goat cheese and fresh basil, and enjoy this gorgeous and healthy casserole.

Other Healthy Squash Dishes

• Butternut squash ravioli
• Acorn squash soup
• Candied pecan butternut squash salad
• Roasted acorn squash
• Butternut squash soup

Hearty Spaghetti Squash Casserole