Low Fat Spaghetti Squash Casserole


    Low calorie, zero fat, and deliciously healthy spaghetti squash is on many health-conscious adult’s perfect vegetable lists! If you’ve never had spaghetti squash, you’re missing out on a real treat! It’s a great squash that acts like spaghetti (you know, the pasta kind), but it’s super good for you and very low calorie. In fact, there are only about 42 calories per cooked cup!  Yowza, that’s squash-tastic!

    Spaghetti squash is available year-round, but its finest hours are fall through winter.  You may want to serve it as a traditional spaghetti during the warmer months, but you could also serve it as a casserole in the cooler months.

    This Spaghetti Squash casserole makes a great side dish to a festive holiday meal, but you can also enjoy eating it as a meal unto itself. You can cook it in a single serving individual casserole dishes and serve with a hearty homemade french bread (or store-bought, if you prefer), and a salad.  A great vegetarian meal with all the comfort of a casserole.

    This doesn’t freeze well, but it may not last that long.


    • 1 (3 1/2 pound) spaghetti squash
    • Vegetable cooking spray
    • 1/2 cup chopped onion
    • 3/4 cup nonfat sour cream alternative
    • 3 tablespoons nonfat mayonnaise
    • 1/4 cup grated Romano cheese
    • 1/2 teaspoon dried basil
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper
    • 1/2 cup finely crushed unsalted whole-grain melba toasts (about 10)
    • 1 teaspoon grated Romano cheese
    • 1 teaspoon paprika
    • 1/4 teaspoon onion powder


    Cut the squash in half lengthwise; remove the seeds. Place the squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes or until tender.  Add more cooking time if necessary. Let stand covered, for 5 minutes. With a fork, comb out the strands to yield 5 cups; set aside.

    Lightly coat a nonstick skillet with cooking spray; place over medium heat until hot. Add onion; saute 3 minutes or until tender. Combine the squash, onion, and next 6 ingredients in a large bowl; stir well.

    Spoon into a 10x6x2 inch baking dish coated with cooking spray; set aside.

    Combine the melba toast crumbs and next 3 ingredients, and stir well.  Sprinkle over the squash mixture. Bake at 350° for 40 minutes or until thoroughly heated.

    Yields 6 Servings | 1 cup each

    CALORIES: 117 (18% from fat) / PROTEIN 5.6 g / FAT 2.3 g / CARB 18.3 g

    This is just delicious!


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