This Broccoli Cheddar Spaghetti Squash bake is the ultimate cozy comfort food. With the delicate strands of spaghetti squash paired with savory, tender broccoli, and melty sharp cheddar, it’s a deliciously satisfying dish. The Parmesan adds an extra layer of rich flavor, and the touch of red pepper flakes (if added) gives the dish a subtle kick.
This recipe is perfect for those looking for a low-carb alternative to pasta, and it’s a great way to get in your veggies while still enjoying a cheesy, hearty meal. It’s the kind of dish that’ll have everyone coming back for seconds, and it’s simple enough to make on a busy weeknight. Pair it with a side salad for a complete meal that’s both nutritious and comforting.
Full recipe:
Ingredients:
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1 medium spaghetti squash
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1 tablespoon olive oil
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1 onion, diced
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2 cloves garlic, minced
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2 cups broccoli florets
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1 1/2 cups shredded sharp cheddar cheese
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1/4 cup grated Parmesan cheese
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1/4 teaspoon salt
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1/4 teaspoon black pepper
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1/4 teaspoon red pepper flakes (optional)
Directions:
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Preheat the oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise, scoop out the seeds, and drizzle the cut sides with olive oil. Place the squash halves cut side down on a baking sheet and roast for 40-45 minutes, or until the squash is tender and easily shredded with a fork.
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While the squash is roasting, heat olive oil in a large skillet over medium heat. Add the diced onion and cook for 3-4 minutes, until softened. Add the garlic and cook for an additional 1 minute, until fragrant.
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Add the broccoli florets to the skillet and cook for 4-5 minutes until tender but still bright green. Season with salt, black pepper, and red pepper flakes (if using).
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Once the squash is done, use a fork to shred the flesh into spaghetti-like strands. Add the shredded squash to the skillet with the broccoli mixture.
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Stir in the shredded cheddar cheese and Parmesan cheese. Continue cooking over low heat until the cheese has melted and everything is well combined.
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Serve immediately, topped with additional Parmesan if desired.
Prep Time: 10 minutes | Cooking Time: 45 minutes | Total Time: 55 minutes Kcal: 250 kcal | Servings: 4 servings
Why Choose Spaghetti Squash?
Spaghetti squash is a fantastic vegetable for anyone looking to reduce their carbohydrate intake while still enjoying the texture and satisfaction of traditional pasta. Unlike regular pasta, which is high in carbs, spaghetti squash is low in calories and carbohydrates, making it an excellent choice for those following a low-carb or keto diet. When cooked, its flesh naturally separates into spaghetti-like strands, providing a light and healthy alternative to pasta.
In addition to being low in calories and carbs, spaghetti squash is high in fiber, which helps with digestion and contributes to feelings of fullness. It’s also a good source of vitamins A and C, which are essential for immune function and skin health. The bright yellow flesh of the squash is packed with antioxidants that promote overall well-being, making it a nutritious and delicious component in any meal.
The Health Benefits of Broccoli
Broccoli is often hailed as one of the healthiest vegetables due to its dense nutrient profile. Packed with vitamins and minerals, broccoli is an excellent source of vitamin C, vitamin K, folate, and fiber. Vitamin C is crucial for immune health and skin repair, while vitamin K is essential for blood clotting and bone health.
In addition to these vitamins, broccoli contains a variety of phytonutrients, including sulforaphane, which is known for its antioxidant and anti-inflammatory properties. These compounds can help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes. The fiber content in broccoli also aids in digestion and promotes a healthy gut, making it an excellent choice for anyone looking to improve their overall digestive health.
Cheddar Cheese: A Flavorful Boost
While it’s important to keep things healthy, we also want flavor, and that’s where the cheddar cheese comes in. Sharp cheddar cheese not only adds a creamy, rich texture to the dish but also provides a savory depth of flavor that complements the mild taste of the spaghetti squash and the freshness of the broccoli. Cheddar is a good source of calcium, protein, and fat, which helps support bone health and muscle function.
However, when using cheese in a recipe like this, it’s important to balance the quantity so that it adds flavor without overwhelming the dish with excess calories. By using a combination of sharp cheddar and Parmesan, you get the richness and creaminess you want without needing too much cheese. This method helps keep the calorie count reasonable while still providing that indulgent, cheesy experience.
How to Customize Your Broccoli Cheddar Spaghetti Squash
One of the best aspects of Broccoli Cheddar Spaghetti Squash is its versatility. While the core ingredients—spaghetti squash, broccoli, and cheddar cheese—remain the same, there are many ways to customize the recipe to suit your taste preferences or dietary needs. Here are a few variations you might want to consider:
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Add Protein: For those looking to add a bit more protein to the dish, consider mixing in some cooked chicken, turkey, or even sausage. These additions will make the dish more filling, and the savory flavors of the meat will pair beautifully with the broccoli and cheese.
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Make It Vegan: If you’re following a vegan diet, you can easily substitute the dairy ingredients. Swap the cheddar and Parmesan cheeses for dairy-free cheese alternatives or simply skip the cheese altogether. Nutritional yeast is another great option, as it provides a cheesy flavor without the dairy.
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Spice It Up: If you enjoy a little heat, add a pinch of red pepper flakes or a dash of hot sauce to the dish. This will add a nice kick to the creamy, cheesy flavors of the squash and broccoli. You can also experiment with different spices such as garlic powder, onion powder, or smoked paprika for added depth.
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Add Other Vegetables: While the combination of broccoli and spaghetti squash is delicious, feel free to throw in additional vegetables. Mushrooms, bell peppers, or even spinach can add extra flavor and nutrients to the dish. Just sauté them in olive oil before mixing them in with the broccoli for a richer flavor.
Serving Suggestions
Broccoli Cheddar Spaghetti Squash can be served in many ways, depending on the occasion. Here are some serving suggestions:
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As a Main Course: For a light yet satisfying dinner, serve this dish as the main attraction. It’s hearty enough to stand on its own while still being light enough for a healthy meal.
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As a Side Dish: Pair this dish with a lean protein, such as grilled chicken or fish, for a well-rounded meal. The richness of the cheesy squash and broccoli contrasts nicely with the lean protein, creating a balanced plate.
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Meal Prep: This dish also makes for great meal prep. It stores well in the fridge for up to 3-4 days and can easily be reheated in the microwave or oven. This makes it an excellent option for busy weeks when you want a nutritious and quick meal on hand.
The Role of Comfort Food in a Balanced Diet
Comfort food doesn’t have to mean heavy, greasy dishes that leave you feeling sluggish. With healthy alternatives like Broccoli Cheddar Spaghetti Squash, you can enjoy the warmth and satisfaction of comfort food while nourishing your body with wholesome ingredients. This dish strikes the perfect balance between indulgence and nutrition, offering a way to satisfy cravings without derailing your healthy eating goals.
Including comfort foods made with fresh, whole ingredients in your diet can also promote a healthy relationship with food. It’s important to find joy in what you eat, and enjoying a warm, cheesy dish like this can help you feel more content and less likely to crave unhealthy foods. By making simple swaps, like using spaghetti squash instead of traditional pasta, you can still indulge in your favorite comfort foods while supporting your health.
Conclusion
In conclusion, Broccoli Cheddar Spaghetti Squash is more than just a delicious meal; it’s a nourishing dish that offers a variety of health benefits. The combination of spaghetti squash, broccoli, and cheddar cheese provides a satisfying balance of flavor and nutrients, making it an excellent option for anyone looking to eat healthier without sacrificing taste. Whether you’re following a low-carb diet, looking for a vegetarian meal, or simply seeking a tasty and nutritious dish, this recipe is a winner.
With its versatility, you can easily adjust the recipe to fit your dietary preferences or to use up whatever vegetables or proteins you have on hand. This dish also makes for a perfect meal prep option, providing a satisfying and wholesome meal for the week ahead. Whether served as a main course or a side dish, Broccoli Cheddar Spaghetti Squash is sure to become a favorite in your meal rotation.