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Keto Spaghetti Squash Au Gratin 🥘

Published: · Updated: by Cast Iron Keto · 6 Comments

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Indulge in the comforting flavors of our Cheesy Spaghetti Squash, a delectable keto dish that will satisfy your cravings while keeping you on track. This recipe transforms a large spaghetti squash into a cheesy and flavorful delight with a combination of dairy-free butter, minced onion and garlic, fresh thyme, shredded dairy-free parmesan, and sour cream. Get ready to experience a mouthwatering fusion of textures and tastes in this Cheesy Spaghetti Squash masterpiece!

Keto Spaghetti Squash Au Gratin in a cast iron skillet on a blue background with a tea towel
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Preparation and cooking overview

Begin by roasting a large spaghetti squash until tender, then sauté minced onion, garlic, and fresh thyme in dairy-free butter. Create a creamy sauce by melting shredded dairy-free parmesan and sour cream. Combine the spaghetti squash strands with the cheese sauce, bake until golden and bubbly, and voila! In just under an hour, you'll have a mouthwatering Cheesy Spaghetti Squash ready to delight your taste buds.

Chef's note

The beauty of this Cheesy Spaghetti Squash recipe lies in its versatility. Feel free to get creative with the toppings and add-ons! You can sprinkle crispy bacon bits, diced tomatoes, or fresh herbs like basil or parsley for an extra burst of flavor. Experiment with different dairy-free cheese options or incorporate your favorite keto-friendly ingredients to make it uniquely yours. Embrace the fun and flexibility of keto cooking, and let your taste buds be your guide to culinary bliss!

  • Prep Time: 20 minutes
  • Cooking Time: 20 minutes
  • Total Time: 40 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 8 Servings

🥘 Ingredients for this keto spaghetti squash au gratin recipe

  • 1 large spaghetti squash of about 5 pounds
  • 2 tablespoons butter (unsalted) dairy-free if desired
  • 1 small yellow onion minced
  • 2 garlic cloves minced
  • 1 teaspoon fresh minced thyme
  • 1 cup shredded parmesan dairy-free if desired- dairy-free par such as our favorite Violife
  • ¼ cup sour cream dairy-free if desired- like we use Forager
  • Sea salt and freshly cracked black pepper to taste
  • unsalted butter- dairy-free unsalted butter. We like Miyokos

Ingredient substitutions

  • Butter: If you want to make this recipe dairy-free, use a plant-based butter substitute or coconut oil instead of butter.
  • Onion: If you don't have yellow onion, use white onion or shallots instead.
  • Garlic: If you don't have fresh garlic, use garlic powder instead. One clove of garlic is equivalent to about â…› teaspoon of garlic powder.
  • Parmesan cheese: If you want to make this recipe dairy-free, use a plant-based parmesan cheese substitute or nutritional yeast flakes, or go for regular cheddar cheese!
  • Sour cream: If you don't have sour cream, use keto-friendly plain Greek yogurt or a plant-based yogurt alternative like coconut yogurt. Remember that cream cheese is key to the texture.
  • Sea salt and black pepper: You can use any type of salt or pepper you prefer or omit them altogether if you're trying to reduce your sodium intake. You can also add store-bought pepper flakes or Italian seasoning for an enhanced flavor.

Cooking tools required

To make this Keto Spaghetti Squash AU Gratin recipe, you need the following tools:

  • Large baking dish - for baking
  • Sharp knife - for cutting.
  • Spoon - to scoop out the seeds
  • Fork - to scrape the strands.
  • Saucepan - to make the cheese sauce.
  • Whisk - mix the sauce ingredients together.
  • Cutting board
  • Measuring cups and spoons
  • Oven

Optional tools

  • Cheese grater - if you need to shred the cheese yourself instead of buying pre-shredded.
  • Aluminum foil or plastic wrap - to cover while it's baking, or you can have a baking sheet from the store.

How to make Keto Spaghetti Squash au Gratin: step-by-step guide

Cooking methods

  • Baking
  • Instant pot
  • Microwave

Cooking instructions

  1. Preheat the oven to 375°F (190°C). Take care of the oven temperature to avoid any mishaps.
  2. Spaghetti squashes have seeds in them, so to scoop them out, you will have to cut them in two halves and use a spoon to scoop them. Place the halves cut side down in a baking dish and bake in the preheated oven for about 30-40 minutes or until the squash is tender.
  3. While baking is in progress, melt the butter in a saucepan over medium heat. Add the minced onion, garlic, and sauté for about 2-3 minutes or until the onion is translucent.
  4. Add the fresh minced thyme to the saucepan and stir to combine.
  5. Reduce the heat to low and add the shredded parmesan cheese and sour cream to the saucepan. Stir continuously until the cheese is melted and the sauce is smooth.
  6. Once the spaghetti squash is tender, remove it from the oven and use a fork to scrape out the spaghetti-like strands from each half.
  7. Add the shredded strands to the cheese sauce in the saucepan and stir to combine.
  8. Season with sea salt and freshly cracked black pepper to taste.
  9. Transfer everything to a baking dish and sprinkle with additional parmesan cheese if desired for an amazing cheese flavor.
  10. Bake for about 10-15 minutes or until the cheese is melted, bubbly, and golden brown.
  11. Serve the cheesy spaghetti squash recipe, and enjoy!

How to make it healthier

  • Choose a fresh, firm spaghetti squash free from bruises or soft spots.
  • Roast instead of boiling, as this helps to preserve its nutrients and flavor.
  • Serve with nutrient-dense toppings, such as roasted vegetables, lean protein sources like grilled chicken or tofu, or healthy fats like avocado or nuts.
  • Use herbs and spices to flavor instead of adding excessive amounts of salt or unhealthy sauces.
  • Try using it as a low-carb alternative to pasta in your favorite recipes, such as spaghetti squash marinara or stir-fry. It always compliments as an amazing side dish.

Time-saving tips

  • Use a microwave to cook the spaghetti squash mixture instead of baking it. Cut the squash in half, remove the seeds, and place it cut-side down in a microwave-safe dish. Microwave on high for 10-12 minutes or until tender. This will significantly reduce the cooking time.
  • Use pre-minced vegetables to save time on chopping.
  • Use a food processor to shred the parmesan cheese instead of shredding it by hand.
  • Make the cheese sauce in advance and store it in the refrigerator until you're ready to use it. Simply reheat the sauce on the stove or in the microwave before adding it to the recipe, and enjoy
  • Use leftovers for another meal. This will eliminate the need to cook from scratch.
  • Double the recipe and freeze the leftovers for another meal.

Storage and reheating instructions

Leftover reheating methods and best practices

Here are some tips for reheating leftovers for this amazing dish:

  • Oven method: Preheat to 350°F (175°C). Place the leftover in a casserole dish and cover it with foil. Bake for 15-20 minutes or until heated through.
  • Microwave method: Place the leftovers in a microwave-safe dish and cover it with a lid or plastic wrap. Microwave on high for 2-3 minutes or until heated through. Stir the low-carb spaghetti halfway through the cooking time to ensure even heating.
  • Stovetop method: Place the leftovers in a saucepan and heat over medium-low heat, stirring occasionally, until heated through.

Pro tips

  • Store the leftovers in an airtight container in the refrigerator for up to 4 days.
  • Reheat only the portion you plan to eat and leave the rest in the refrigerator or freezer.
  • Do not reheat leftovers more than once.
  • To prevent the cheese sauce from separating, reheat the meal slowly and stir it frequently.
  • Add a splash of milk or cream to the leftovers before reheating to help revive the sauce and prevent it from becoming too thick.

Recipe wrap-up and conclusion

We hope you enjoyed our ultimate low-carb delight with our Keto Spaghetti Squash Au Gratin! This recipe is a game-changer, offering a scrumptious twist on traditional spaghetti squash that'll have your taste buds doing a happy dance.

With some handy time-saving tips up your sleeve, you'll breeze through the preparation and still end up with a dish that's creamy, cheesy, and oh-so-satisfying. Whether it's a cozy family dinner or a meal prep adventure, this recipe is guaranteed to become your go-to comfort food.

Get ready to savor every cheesy, savory bite and embark on a low-carb journey that's both delicious and guilt-free!

Frequently asked questions

Yes, it is a low-carb alternative to traditional pasta, with only 5-6 grams of carbs per 100 grams of cooked squash.

It is done cooking when it is tender and easily pierced with a fork. The cooking time will vary depending on the size of the squash and the cooking method used.

The number of calories depends on the specific ingredients used and the serving size. On average, a serving contains around 200-300 calories.

To make this recipe dairy-free and/or plant-based, you can use vegan cheese or nutritional yeast instead of regular cheese and use plant-based milk, such as almond milk, instead of heavy cream.

It should be baked in the oven at 375°F (190°C) for approximately 35-45 minutes or until tender when pierced with a fork. However, the baking time may vary based on the size and serving of the recipe.

For a serving of 8 people, as instructed in the recipe, the net carbs are 11%.

📖 Recipe

Keto Spaghetti Squash Au Gratin in a cast iron skillet on a blue background with a tea towel

Keto Spaghetti Squash Au Gratin

This Keto Spaghetti Squash Au Gratin is a delicious low-carb side dish that’s perfect for holiday dinners but easy enough for any night of the week.
5 from 1 vote
Print Rate Pin Recipe
Course: Side Dish
Cuisine: French
Keyword: keto thanksgiving
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 8
Calories: 137kcal

Ingredients

  • 1 large spaghetti squash about 5 pounds
  • 2 tablespoons unsalted butter dairy-free if desired
  • 1 small yellow onion minced
  • 2 garlic cloves minced
  • 1 teaspoon fresh minced thyme
  • 1 cup shredded parmesan dairy-free if desired
  • ¼ cup sour cream dairy-free if desired
  • Sea salt and freshly cracked black pepper to taste.

Instructions

  • Preheat your oven broiler to high.
  • Cook the spaghetti squash using your preferred method (we cut off the ends, poke all over with a fork, then microwave for 20 minutes) then remove the noodle-like strands, place the strands in a colander to drain the excess moisture then set-aside.
  • Heat the butter over medium-high heat in a large 10.5″ cast iron skillet. Add the onion, garlic, and thyme to the skillet and cook about 1 minute, just until fragrant.
  • Add in the drained spaghetti squash and stir to combine. Stir in the sour cream and half of the parmesan. Simmer for 5 minutes then top with remaining parmesan and transfer to the broiler for 3-5 minutes until the top is golden brown. Top with additional thyme and serve.

Nutrition

Nutrition Facts
Keto Spaghetti Squash Au Gratin
Amount Per Serving
Calories 137 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 5g31%
Cholesterol 22mg7%
Sodium 218mg9%
Potassium 176mg5%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 4g4%
Protein 6g12%
Vitamin A 385IU8%
Vitamin C 4mg5%
Calcium 179mg18%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Lesley says

    Gourdy? LOL!

    Reply

  2. Laura says

    Hi how many servings is the rescipe

    Reply

    • Alex Lester says

      Hi Laura, the serving sizes can be found at the top of the recipe card.

      Reply

  3. Vickie LaCoste says

    Ok people, this is delicious!!! Best recipe for spaghetti squash I’ve ever made!!

    Reply

  4. Tom says

    What are some items to serve with this?

    Reply

    • Cast Iron Keto says

      Any grilled meat is a great option, spiral ham or turkey or roasted chicken is always great too!

      Reply

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