• 6 cups cooked spaghetti squash (from about 2 small)
  • 1/2 Tbsp butter
  • 1/2 Tbsp olive oil
  • 1⁄4 cup minced onion
  • 1⁄4 cup (whole wheat) flour
  • 2 cups skim milk (adjust if necessary, depending on preference)
  • 1⁄2 tsp salt
  • 1⁄4 tsp pepper or to taste
  • 8 oz Sargento 2% reduced fat sharp cheddar
  • 5 cups (about 5 oz) baby spinach
  • 2 Tbsp grated parmesan


Preheat the oven to 375oF.
Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour. Separate the strands of squash with a fork and place in a medium bowl; discard shells. Maintain the oven temperature.
Heat the butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes. Stir in flour. Reduce heat to low and cook, stirring continually 3 – 4 minutes.
Add milk and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with salt and pepper.
Once it becomes thick, remove from heat, add cheddar cheese and mix well until cheese is melted. Add cooked spaghetti squash and baby spinach and then pour the mixture into a baking dish and sprinkle parmesan cheese on top. Bake until bubbly and golden 25 to 30 minutes.

Makes 8 servings
Serving Size: ~1 cup


Calories 170
Fat 7.4g
Saturated Fat 4g
Cholesterol 19mg
Sodium 475mg
Potassium 342mg
Carbohydrate 14g
Fiber 2.2g
Sugar 6g
Protein 12

Modified from