Cheesy Garlic Parmesan Spinach Spaghetti Squash Recipe

Are you looking for a delicious way to enjoy comforting, cheesy pasta vibes without all the carbs? Maybe you’re exploring low-carb options or simply trying to incorporate more vegetables into your meals. What if I told you that a humble winter squash could transform into tender, noodle-like strands, ready to be smothered in a rich, creamy garlic Parmesan sauce?

Meet your new favorite healthy comfort food: Cheesy Garlic Parmesan Spinach Spaghetti Squash! This incredible dish takes roasted spaghetti squash “noodles” and tosses them with a luscious, easy-to-make cream sauce featuring garlic, spinach, Parmesan, and cream cheese. Topped with bubbly mozzarella, it’s baked right in the squash shells for a stunning presentation and minimal cleanup. It’s keto-friendly, gluten-free, and absolutely packed with flavor!

Ingredients

This recipe uses simple ingredients to create a rich, satisfying, and low-carb meal. Freshly grated Parmesan melts best!

Ingredient	Amount/Quantity	Notes
Medium Spaghetti Squash	1 (approx. 2-3 lbs)
Minced Garlic	2.5 Tablespoons	Use fresh for best flavor
Avocado Oil or Olive Oil	1 tsp + extra for rubbing
Fresh Spinach, chopped	5 oz	Can use frozen, thawed & squeezed dry
Heavy Cream	½ cup
Cream Cheese	1 Tablespoon	Optional, but adds extra creaminess
Parmesan Cheese, freshly grated	½ cup	Plus extra for topping
Salt	To taste
Black Pepper, freshly ground	To taste
Mozzarella Cheese, grated/sliced	To taste	For the bubbly topping

this now & bake later ❤️

Timing

The majority of the time for this recipe is hands-off roasting time for the spaghetti squash. The sauce comes together in minutes!

• Preparation Time: 15 minutes (includes softening squash)
• Cooking Time: 1 hour (40 mins roast + 20 mins bake)
• Total Time: Approximately 1 hour 15 minutes

Step-by-Step Instructions

Follow these simple steps to create delicious, cheesy spaghetti squash boats packed with flavor.

Step 1: Preheat Oven and Prepare Squash

First, preheat your oven to 400°F (200°C). Carefully slice your spaghetti squash in half lengthwise from stem to end. Use a spoon to scoop out the seeds and stringy pulp from the center of each half.

• Actionable Tip (Easy Cutting Hack): Spaghetti squash can be tough to cut! To soften it slightly, pierce the whole squash a few times with a knife (for venting). Microwave on high for 3-5 minutes (3 for smaller, 5 for larger). Let it cool just enough to handle, and it will be much easier to slice through.

Step 2: Roast the Spaghetti Squash

Rub the cut surfaces of the squash halves with a tiny bit of olive or avocado oil. Place them cut-side down on a rimmed baking sheet or in a large baking dish. Roast for about 40 minutes, or until the squash flesh is tender and can be easily pierced with a fork. The outer shell will also visibly soften.

• Actionable Tip: Roasting cut-side down helps steam the inside of the squash, making the strands tender and easy to separate. Cooking time varies depending on size; larger squash might need 50 minutes or more.

Step 3: Prepare the Creamy Garlic Spinach Sauce

While the squash is roasting, make the sauce. Heat 1 tsp of olive or avocado oil in a medium pot or skillet over medium-high heat. Add the minced garlic and sauté for about 30-60 seconds until fragrant – don’t let it brown! Add the chopped spinach and stir frequently until it wilts down completely, about 2-3 minutes.

• Actionable Tip: If using frozen spinach, make sure it’s fully thawed and squeeze out as much excess water as possible before adding it to the pan.

Step 4: Finish the Sauce

Reduce the heat to low. Stir in the heavy cream, the optional cream cheese (if using), and ½ cup of grated Parmesan cheese. Stir continuously until the cheeses melt and the sauce is smooth and creamy. Season generously with salt and pepper to your taste. Remove the sauce from the heat.

Step 5: Create Spaghetti Squash Noodles

Once the squash is tender, carefully remove it from the oven. Let it cool for a few minutes until it’s safe to handle (or use an oven mitt). Using a fork, gently scrape the inside flesh of the squash halves lengthwise. The squash will naturally separate into long, spaghetti-like strands. Fluff them up within their shells.

• Actionable Tip: Be careful not to scrape too hard or puncture the bottom skin of the squash, as you’ll be using the shells as “boats” for baking.

Step 6: Combine Sauce and Squash

Pour half of the prepared creamy garlic spinach sauce into each roasted squash boat. Use your fork to gently toss the sauce with the spaghetti squash strands, distributing it evenly within each shell.

Step 7: Top with Cheese and Bake Again

Sprinkle the tops of the filled squash boats generously with shredded or sliced mozzarella cheese and a little extra Parmesan, if desired. Reduce the oven temperature to 350°F (175°C). Return the squash boats to the oven and bake for about 20 minutes, or until the filling is hot, bubbly, and the cheese is fully melted.

Step 8: Broil for Golden Finish (Optional)

For a beautifully browned, extra-bubbly cheese topping, switch your oven setting to Broil (High). Place the squash boats under the broiler for just 1-2 minutes, watching very carefully to prevent burning, until the cheese is lightly golden brown.

Step 9: Serve Hot!

Carefully remove the Cheesy Garlic Parmesan Spinach Spaghetti Squash from the oven. Let it rest for a minute or two, then serve immediately while it’s hot and cheesy!

Nutritional Information

This dish is naturally low-carb and keto-friendly. Here’s an approximate nutritional estimate per serving (assuming 1 squash makes 2 large servings). Values can vary.

• Calories: Approx. 450-550 kcal
• Net Carbs: Approx. 10-15 g
• Protein: 15-20 g
• Fat: 35-45 g
• Fiber: 5-8 g

Notable Benefits: Spaghetti squash is a good source of fiber, vitamins, and minerals, while being significantly lower in carbs than traditional pasta. This dish is packed with healthy fats and protein.

Keto & Low-Carb Variations

This recipe is already keto-friendly, but you can customize it further:

• Add Protein: Stir cooked, shredded chicken, crumbled Italian sausage, or sautéed shrimp into the cream sauce before pouring it over the squash for a heartier meal.
• Different Cheeses: Swap the mozzarella for provolone, fontina, or Gruyère for a different flavor profile.
• Spice it Up: Add a pinch of red pepper flakes to the sauce along with the garlic for a subtle kick of heat.

Serving Suggestions

These cheesy spaghetti squash boats are a satisfying meal on their own!

• Complete Meal: Serve one half as a generous main course. It contains vegetables, healthy fats, and protein (especially if you add extra like chicken).
• Side Dish: Smaller portions can be served as a rich and flavorful side dish alongside grilled steak, roasted chicken, or fish.
• Simple Salad: Pair with a crisp green salad tossed with a light vinaigreette to balance the richness of the cheesy squash.

Common Mistakes to Avoid

For perfect spaghetti squash every time, watch out for these common issues:

• Undercooked Squash: If the squash isn’t roasted long enough, the strands will be crunchy and difficult to separate. Solution: Ensure the squash is easily pierced with a fork and the outer shell has softened before attempting to shred it. Roasting time varies by size.
• Watery Sauce: Using frozen spinach without squeezing it dry can add excess water to the sauce. Solution: If using frozen, thaw completely and squeeze out as much liquid as possible in a clean kitchen towel or paper towels.
• Burning Under the Broiler: The cheese topping can go from golden to burnt in seconds. Solution: Stay right by the oven and watch constantly during the optional broiling step. 1-2 minutes is usually plenty.

Storing Tips

Leftovers are delicious and reheat well!

• Refrigerate: Once cooled, cover the squash boats tightly with foil or plastic wrap, or transfer the filling to an airtight container. Store in the refrigerator for up to 4 days.
• Reheat: Reheat individual portions in the microwave until hot. For larger portions or to revive crispness on top, reheat uncovered in a 350°F (175°C) oven for 15-20 minutes.
• Freezing: While possible, freezing cream-based sauces can sometimes result in a slightly grainy texture upon thawing. If freezing, scoop the filling out of the shells and freeze it in an airtight container for up to 3 months. Thaw in the fridge and reheat gently.

Conclusion

This Cheesy Garlic Parmesan Spinach Spaghetti Squash is a game-changer for anyone seeking delicious, low-carb comfort food. It brilliantly transforms versatile spaghetti squash into satisfying “noodles” enveloped in a rich, creamy, and flavorful sauce, all baked together for a simple yet impressive meal. It’s healthy, easy, satisfying, and proves that eating your vegetables can be an incredibly indulgent experience!

Ready to try this amazing low-carb dish? Let us know how it turns out in the comments below! We love hearing your thoughts and variations. Don’t forget to rate the recipe and subscribe for more delicious and healthy meal ideas!

FAQs

Q1: Can I make this recipe dairy-free or vegan?

Yes, with substitutions. Use a vegan cream cheese alternative, nutritional yeast instead of Parmesan (adjust amount to taste), a plant-based mozzarella alternative, and full-fat unsweetened cashew cream or coconut cream instead of heavy cream. Ensure your oil/butter substitute is plant-based.

Q2: How do I know when the spaghetti squash is perfectly roasted?

The best test is to pierce the flesh with a fork – it should go in easily with little resistance. The outer skin will also slightly soften and may develop some light brown spots. You should be able to easily scrape the strands once it’s cooked.

Q3: Can I cook the spaghetti squash in the microwave instead of roasting?

Yes, microwaving is faster but yields a slightly wetter result. Cut the squash in half, remove seeds, place cut-side down in a microwave-safe dish with about an inch of water, and microwave on high for 10-15 minutes (depending on size) until fork-tender. Drain well before proceeding. Roasting develops a better flavor.

Q4: Can I prepare the roasted spaghetti squash ahead of time?

Absolutely! This is great for meal prep. Roast the squash as directed, let it cool, then store the cooked halves (either shredded or whole) in an airtight container in the refrigerator for up to 3-4 days. When ready to assemble, simply make the sauce, combine, top with cheese, and bake.

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