This Spaghetti Squash Casserole tastes remarkably similar to the “Cheesy Hash Brown Casserole” that my mom used to make. Instead of using frozen hash browns, this healthy casserole features nutrient-rich spaghetti squash!
Cooked spaghetti squash has a surprisingly similar texture to hash browns, and blends seamlessly into this simple casserole, while being low in calories in carbohydrates. Spaghetti squash also contains vitamins A and C, along with B vitamins, like niacin and thiamin, which are thought to help promote healthy cellular function.
My mom’s hash brown casserole called for sour cream and tons of cheese, so I’ve lightened up this version by using plain goat’s milk yogurt, which has a similar tangy flavor and creaminess.
Research has shown that goat’s milk is easier to digest than cow’s milk, which is why I choose to use it in any recipe that calls for dairy, but you’re welcome to use traditional dairy products if they are easier for you.
The most time-consuming part of this recipe is baking the spaghetti squash. You can speed the process by cooking your spaghetti squash in the Instant Pot, either by cutting it in half and scooping out the seeds before cooking it OR you can simply cook it whole. There are pros and cons to both methods. (Here’s how to cook spaghetti squash in the oven.)
I think it’s easier to scoop out the seeds from the raw squash without loosing any of the good spaghetti-strands, but the raw squash is challenging to cut.
If you cook it whole, it’s very easy to cut in half later, but then the seeds are a little more tricky to scoop out without losing the nicely cooked spaghetti squash, too.
Cheesy Spaghetti Squash Casserole
- 1 medium spaghetti squash
- 1 tablespoon butter
- 1/2 yellow onion , chopped
- 1 garlic clove , minced
- 1 cup plain goat's milk yogurt , or greek yogurt
- 3 oz . raw goat cheddar , shredded and divided
- 1 teaspoon sea salt , or to taste
- black pepper , to taste
- Preheat the oven to 400F and line a baking sheet with a Silpat or parchment paper. Cut the spaghetti squash in half, and remove the seeds. Place the squash halves cut-side-down on the baking sheet, and cook for 35-45 minutes, or until a fork can easily pierce the outer shell.
- Once you have removed the cooked squash from the oven, melt the butter in a skillet over medium-high heat and saute the chopped onion and garlic until tender and slightly golden, about 5 minutes.
- Transfer the cooked onion and garlic to a large mixing bowl, and combine with the yogurt and 2 oz. of shredded goat cheddar, and season with salt and pepper. When the spaghetti squash is cool enough to handle, use a fork to scrape the noodle-like strands into the bowl, and mix well.
- Transfer the mixture to a 2.5-quart casserole dish, and smooth the top with a spatula. Sprinkle the remaining ounce of goat cheddar over the top, and return to the oven to bake for 30 minutes at 400F.
- The casserole is ready when the top is a light golden brown, which makes for a crunchy crust! Serve immediately.
Per serving: Calories: 114, Carbohydrates: 10, Protein: 4, Fat: 6
- If you’d prefer not to use goat dairy products, I think Greek yogurt and sharp cheddar cheese would be the closest substitute.
- Vegans can feel free to try vegan cheese and yogurt as a substitute, too– just make sure the yogurt has no added sugar, or the taste will be off.
- For those following food combining, spaghetti squash is unique in the sense that it is very hydrating and not starchy, so it can be considered “neutral” for food combining, like a vegetable. That means you can enjoy it with a high-quality meat added in to make it more of a meal-like casserole if you’d like to.
As always, if you make a modification to this recipe please leave a comment below letting us know what worked for you, so we can all benefit from your experience.
Reader Feedback: Are you a fan of hash brown casseroles? It was one of my favorite dishes growing up, so I’m happily enjoying this properly combined version now!