Spaghetti squash is a versatile and nutritious vegetable that serves as a great alternative to pasta. In this recipe, we’re combining the natural sweetness of roasted spaghetti squash with a cheesy, veggie-packed filling made of broccoli and cauliflower. This dish is perfect for a wholesome, comforting meal that’s also low-carb and nutrient-dense.
Introduction
Are you on the hunt for a healthy yet indulgent recipe that combines comfort food with nutritious vegetables? Look no further! Our Cheesy Broccoli and Cauliflower Stuffed Spaghetti Squash is the perfect dish. Packed with fiber-rich veggies, creamy cheeses, and savory seasonings, this meal delivers the best of both worlds: taste and health. Whether you’re preparing dinner for your family or want a meal-prep-friendly recipe, this dish has you covered.
Not only does it taste amazing, but it also fits seamlessly into a variety of diets, such as keto, gluten-free, and vegetarian. Let’s dive into everything you need to know to master this dish, from prep time to serving tips.
Ingredients
Here’s everything you’ll need to prepare this hearty dish:
- 1 medium spaghetti squash 🥒
- 1 cup broccoli florets, steamed 🥦
- 1 cup cauliflower florets, steamed 🥦
- 1/2 cup shredded cheddar cheese 🧀
- 1/4 cup grated Parmesan 🧀
- 1/4 cup cream cheese, softened 🧀
- 1/4 tsp garlic powder 🧄
- Salt and pepper to taste 🧂
- Olive oil for roasting
Prep Time and Cooking Time
- Prep Time: 15 minutes
- Cooking Time: 45 minutes
- Total Time: 1 hour
Directions
1. Preparing the Spaghetti Squash
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise using a sharp knife. Be careful, as the squash can be tough to cut through.
- Scoop out the seeds with a spoon.
- Drizzle the cut sides with olive oil and season with a pinch of salt and pepper.
- Place the squash halves cut-side down on a baking sheet lined with parchment paper.
- Roast in the oven for 40-45 minutes, or until the squash is tender and easily pierced with a fork.
Pro Tip: For faster cooking, you can microwave the squash for 5 minutes before cutting it. This softens the skin and makes it easier to slice.
2. Preparing the Cheesy Filling
- While the squash is roasting, steam the broccoli and cauliflower until tender but not mushy (about 5-7 minutes).
- In a large mixing bowl, combine the steamed broccoli, cauliflower, shredded cheddar cheese, grated Parmesan, and cream cheese.
- Add the garlic powder, salt, and pepper to taste. Mix well until all the ingredients are evenly coated in the cheesy mixture.
Pro Tip: For an extra creamy filling, add a splash of heavy cream or milk while mixing the cheeses.
3. Stuffing the Squash
- Once the squash is roasted, remove it from the oven and let it cool for 5-10 minutes.
- Using a fork, gently scrape the inside of the squash to create spaghetti-like strands. Be careful not to puncture the squash skin, as it will act as your serving bowl.
- Divide the cheesy broccoli and cauliflower mixture evenly between the two squash halves. Spoon the mixture into the hollowed squash and press gently to fill all the spaces.
4. Baking the Stuffed Squash
- Return the stuffed squash halves to the oven.
- Bake at 400°F (200°C) for 10-15 minutes, or until the cheese is melted and bubbly.
- For a golden-brown top, broil on high for 2-3 minutes at the end of the baking time.
5. Serving the Dish
- Remove the squash from the oven and let it cool slightly.
- Serve directly from the squash halves for a rustic presentation.
- Garnish with additional Parmesan or fresh parsley if desired.
Pro Tip: Pair this dish with a simple side salad or a slice of garlic bread for a complete meal.
Nutritional Information
- Serving Size: Half a stuffed squash
- Calories (kcal): Approximately 250-300 per serving
- Protein: 10g
- Carbohydrates: 15g
- Fat: 15g
Tips for the Perfect Cheesy Broccoli and Cauliflower Stuffed Spaghetti Squash
- Choose the right squash: Look for a spaghetti squash that is firm, with no soft spots or blemishes.
- Steam veggies evenly: Ensure the broccoli and cauliflower are steamed until tender for the best texture.
- Customize the filling: Add other veggies like spinach, bell peppers, or mushrooms for more variety.
- Make it spicier: Add a pinch of red pepper flakes or a dash of hot sauce to the filling for some heat.
Health Benefits
- Rich in Fiber: Spaghetti squash, broccoli, and cauliflower are excellent sources of dietary fiber, which supports digestive health.
- Low in Calories: This dish is perfect for weight management while still being satisfying.
- High in Vitamins: Packed with vitamin C, vitamin K, and other essential nutrients.
- Great for Low-Carb Diets: The spaghetti squash is a healthy substitute for traditional pasta, making this dish keto-friendly.
FAQs
1. Can I make this dish ahead of time?
Yes! You can prepare the roasted squash and the cheesy filling in advance. Store them separately in airtight containers in the fridge, then assemble and bake when ready to serve.
2. What’s the best way to store leftovers?
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until warmed through.
3. Can I freeze this dish?
Yes, but note that the texture of the squash might change slightly after freezing. To freeze, let the stuffed squash cool completely, then wrap tightly in plastic wrap and aluminum foil. Freeze for up to 3 months.
4. What other cheeses can I use?
Feel free to substitute the cheddar and Parmesan with mozzarella, Gruyere, or even feta for a unique twist.
Conclusion
Our Cheesy Broccoli and Cauliflower Stuffed Spaghetti Squash is a deliciously satisfying dish that proves healthy eating doesn’t have to be boring. With its creamy, cheesy filling and nutrient-packed veggies, this recipe is bound to become a family favorite. It’s easy to make, customizable, and perfect for any occasion. Whether you’re looking for a weeknight dinner idea or a show-stopping dish for guests, this recipe is sure to impress.
Give it a try and enjoy the perfect blend of flavor, nutrition, and comfort in every bite!
