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Jump to RecipeThis cheesy garlic Parmesan spinach spaghetti squash is low carb comfort food at its best. Tender strands of roasted spaghetti squash are tossed in a rich, garlicky Parmesan cream sauce with wilted spinach, then topped with melty mozzarella and baked until golden and bubbly. It tastes like a cheesy pasta bake, but it is naturally gluten free and much lighter.
It works as a satisfying vegetarian main or as a side dish with chicken or steak, and it is great for meal prep. If you love spaghetti squash, try my lemony ricotta spaghetti squash with asparagus, or pair this with my oven baked chicken breast for a complete dinner.
Why You Will Love This Spaghetti Squash
- Low carb comfort food. All the cheesy goodness of pasta without the carbs.
- Garlicky and creamy. A rich Parmesan cream sauce coats every strand.
- Kid friendly. Mild, cheesy flavors win over picky eaters.
- Meal prep friendly. It reheats beautifully for lunches.
- Versatile. Serve it as a main or a side, or add protein.
Ingredients You Will Need Garlic Parmesan Spinach Spaghetti Squash
Exact amounts are in the recipe card below.
For the squash
- Spaghetti squash: one large, about 3 to 4 pounds.
- Olive oil, salt and pepper: for roasting.
For the garlic Parmesan sauce
- Butter and garlic: the flavorful base of the sauce.
- Heavy cream: makes the sauce rich and creamy.
- Cream cheese: a little adds body and helps the sauce cling.
- Parmesan cheese: freshly grated, for a salty, nutty flavor.
- Fresh baby spinach: wilts into the sauce for color and nutrients.
- Italian seasoning and red pepper flakes: for herbs and a hint of heat.
For the topping
- Shredded mozzarella: for a gooey, golden top.
- Fresh parsley or basil: for garnish.
How to Make Cheesy Garlic Parmesan Spaghetti Squash
1. Roast the spaghetti squash
Preheat the oven to 400°F. Carefully halve the squash lengthwise with a sharp chef knife and scoop out the seeds. Brush the cut sides with olive oil and season with salt and pepper. Place cut side down on a lined sheet pan and roast for 40 to 50 minutes, until tender and easily shredded with a fork. Let cool slightly, then scrape the flesh into strands.
2. Make the garlic Parmesan sauce
While the squash roasts, melt the butter in a large oven safe skillet over medium heat. Add the garlic and cook for 1 minute until fragrant. Stir in the heavy cream and cream cheese, whisking until smooth, and simmer gently for 3 to 4 minutes until slightly thickened. Stir in the Parmesan, Italian seasoning and red pepper flakes, then add the spinach and cook until wilted. Season with salt and pepper.
3. Combine
Add the spaghetti squash strands to the skillet and toss gently until they are evenly coated in the cheesy spinach sauce. If your skillet is not oven safe, transfer everything to a greased baking dish.
4. Top and bake
Reduce the oven to 375°F. Sprinkle the mozzarella over the squash and bake for 12 to 15 minutes, until the cheese is melted and bubbly. For a golden top, broil for 1 to 2 minutes, watching closely.
5. Garnish and serve
Let it rest for a few minutes, then garnish with fresh parsley or basil and extra Parmesan. Serve hot.
Tips for the Best Cheesy Spaghetti Squash
- Roast cut side down. It steams the flesh so it turns tender and stringy.
- Drain the strands. Squash releases water, so let the strands sit in a colander for a few minutes before tossing.
- Do not overcook the squash. It should be tender but still hold its strands.
- Grate the Parmesan fresh. It melts smoothly into the sauce.
- Keep the sauce at a gentle simmer. High heat can make it separate.
How to Avoid Watery Spaghetti Squash
The most common problem with spaghetti squash casseroles is a watery sauce, because squash naturally contains a lot of moisture. There are a few ways to prevent it. First, roast the squash rather than boiling or microwaving it, since roasting evaporates more water. Second, do not overcook it. Overcooked squash turns mushy and releases more liquid.
Third, after shredding, place the strands in a colander, sprinkle with a pinch of salt and let them drain for 10 minutes, then gently press or pat them dry with paper towels. Finally, the cream cheese in the sauce helps thicken it and keeps it creamy even as the squash releases a little moisture in the oven.
Is Spaghetti Squash Keto?
Spaghetti squash is much lower in carbohydrates than pasta. One cup of cooked squash has about 10 grams of carbs and 2 grams of fiber, compared with around 40 grams of carbs in a cup of cooked spaghetti. Combined with a cream, butter and cheese sauce, this dish fits well into a low carb or keto style meal plan for many people. Each serving has about 12 grams of net carbs. To lower the carbs further, use a little less squash per serving and add extra spinach.
Easy Variations
- Add chicken: stir in shredded rotisserie chicken or diced grilled chicken.
- Add bacon: fold in crispy crumbled bacon for a smoky flavor.
- Mushrooms: sauté sliced mushrooms with the garlic.
- Sun dried tomatoes: add chopped sun dried tomatoes for sweetness.
- Different cheese: try fontina, Gruyère or white cheddar.
- Stuffed squash boats: fill the squash shells with the mixture and bake.
How to Cut and Roast Spaghetti Squash Easily
A whole spaghetti squash can feel intimidating, but a few tricks make it simple. Start by stabilizing it on a damp kitchen towel so it does not roll. If the skin is very hard, pierce it several times with a knife and microwave for 3 to 4 minutes to soften it slightly. Let it cool for a minute, then slice off the stem end to create a flat surface. Stand the squash on that end and cut straight down through the center with a large, sharp knife. Scoop out the seeds with a sturdy spoon.
For long, spaghetti like strands, you can also cut the squash crosswise into rings about 1 1/2 inches thick. The strands run around the squash, so rings roast faster and give you longer noodles. Roast them flat on the sheet pan for 25 to 30 minutes, then peel off the skin and separate the strands with a fork.
Turn It Into Stuffed Squash Boats
For a fun presentation, serve this recipe right in the squash shells. After roasting, carefully scrape the strands out, leaving about 1/4 inch of flesh so the shells hold their shape. Toss the strands with the cheesy spinach sauce, then pile the mixture back into the shells. Place them on the sheet pan, top with mozzarella and bake until golden. Each half makes a generous serving, and there is no baking dish to wash. Kids love having their own boat, and it makes a beautiful dish for guests.
Meal Prep Tips
Portion the baked squash into individual containers with a serving of grilled chicken or turkey meatballs for easy low carb lunches. It keeps well for up to 4 days in the fridge and reheats in about 2 minutes in the microwave.
What to Serve With It
This cheesy squash pairs well with roast chicken, grilled steak, pork chops or salmon. For a vegetarian meal, serve it with a crisp green salad, roasted cherry tomatoes or garlic green beans. It is also delicious next to my honey mustard chicken.
Storage and Reheating
- Refrigerator: store leftovers in glass meal prep containers for up to 4 days.
- Reheating: reheat in the microwave or in a 350°F oven for 15 minutes until hot.
- Freezing: not ideal, since the squash becomes watery and the cream sauce can separate.
- Make ahead: roast the squash up to 3 days ahead and store the strands in the fridge.
Common Mistakes to Avoid
- Skipping the draining step. It leads to a watery casserole.
- Boiling the cream sauce. Gentle heat keeps it smooth.
- Underseasoning. Squash is mild, so season the sauce well.
- Burning the mozzarella. Watch closely if you use the broiler.
Frequently Asked Questions
Can I use frozen spinach?
Yes. Thaw it and squeeze out the excess water before adding it to the sauce.
What if I do not have heavy cream?
Use half and half for a lighter sauce or coconut milk for a dairy free alternative.
Can this be made vegan?
Yes. Use plant based cream, vegan cream cheese and nutritional yeast or vegan Parmesan.
How can I make it extra cheesy?
Add more mozzarella on top or broil for a minute to melt and crisp the cheese.
Can I cook spaghetti squash in the microwave?
Yes. Microwave the halves cut side down in a dish with a little water for 10 to 12 minutes.
Can I add meat?
Yes. Chicken, Italian sausage or ground turkey all work well.
Final Thoughts
Cheesy garlic Parmesan spinach spaghetti squash gives you the comfort of a creamy, cheesy pasta bake while keeping things light and low carb. It is easy to prepare, loved by kids and adults, and perfect for weeknight dinners and meal prep. Once you try it, it will become a regular in your healthy comfort food rotation.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | 420 kcal |
| Protein | 14 g |
| Carbohydrates | 16 g |
| Fat | 34 g |
| Saturated Fat | 20 g |
| Fiber | 4 g |
| Sugar | 7 g |
| Sodium | 560 mg |
Nutrition values are estimates calculated from standard ingredient data and will vary with the brands and exact amounts you use.
Cheesy Garlic Parmesan Spinach Spaghetti Squash
Ingredients
Method
- Preheat the oven to 400°F. Halve the squash, remove seeds, brush with oil, season and roast cut side down 40 to 50 minutes. Shred into strands and drain.
- Melt the butter in an oven safe skillet, cook the garlic 1 minute, then whisk in the cream and cream cheese and simmer 3 to 4 minutes.
- Stir in the Parmesan, Italian seasoning and red pepper flakes, then the spinach until wilted. Season.
- Toss the squash strands in the sauce.
- Top with mozzarella and bake at 375°F for 12 to 15 minutes until bubbly. Garnish and serve.
