This is a great meat-free main dish, or you can serve it as a hearty side dish. The spaghetti squash, unlike "real" spaghetti is low in carbohydrates and calories, and the squash also contains a significant amount of fiber, vitamins, minerals, and anti-oxidants--i.e., it's good for you! The bake is especially great if you're on a diabetic diet. The combination of squash and cheeses also is incredibly good. It's a little like macaroni and cheese but with spaghetti squash in lieu of the macaroni. A combination of cheeses gives the bake plenty of protein as well as taste. I like to make the "bake" in the air fryer, but you can also use a regular oven. Just preheat the oven to 350 degrees and bake the dish for about 45 minutes. We like the squash bake "as is" or topped with an easy pumpkin sauce (I'll post the recipe later). Enjoy!
Spaghetti Squash and Cheese Bake (Diabetic Friendly) -- Serves 4+
2 cups of cooked spaghetti squash (see below for an easy way to cook it)
1 tablespoon of grated Parmesan cheese
2/3 cup of shredded Italian-style cheese
1/3 cup of thick-cut mild white shredded cheddar (or use regular shredded white or
orange cheddar)
1/2 cup of low-fat cottage cheese
1/4-1/2 teaspoon of salt
1/4 teaspoon of pepper
1/2 teaspoon of garlic powder
1/2 teaspoon of onion powder
1/2 teaspoon of dried basil
1/2 teaspoon of dried Italian seasoning
2 teaspoons of minced dried onions
2 large eggs
Spritz an 8-inch square pan or dish with non-stick cooking spray (or line the dish with foil and spritz the foil with spray for easier cleanup). In a large bowl combine the squash with the cheeses, seasonings, and minced dried onions. Add the eggs to the mixture and stir until everything is completely combined. Pour the mixture into the prepared pan and spread it out evenly. Air fry the mixture at 320 degrees for 30-35 minutes or until it is firm and spotty brown. Let the bake cool for five minutes and cut it into squares to serve it.
Spaghetti Squash -- The Easy Way
Spaghetti squash is easy to cook in the microwave, and I highly recommend microwaving it rather than baking it in the oven. Simply pierce a small, washed spaghetti squash (2-3 pounds) with a sharp knife in 3-6 places, put the squash on a paper towel on a microwave-safe plate, cover the squash with another paper towel, and microwave the squash for 7-12 minutes, turning the squash over mid-way through the cooking time. Let the squash stand until it's cool enough to handle. Then split the squash open, remove the seeds (give them to the birds or squirrels!), and pull the strands of squash from the hard shell. I use a fork, generally, but also use a spoon to ensure I've gotten all the squash from the shell.
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