Spaghetti Squash Casserole
Healthy Spaghetti Squash Casserole Recipe with ground turkey and crunchy topping
Healthy Spaghetti Squash Casserole Recipe with ground turkey and crunchy topping
- 1 medium onion chopped
- 2 garlic cloves finely chopped
- 1 tbsp cornstarch
- 3 lbs spaghetti squash*
- 1 tsp avocado oil
- 1 lb ground turkey extra lean
- 1 can (11 oz) organic cream of mushroom soup (i used pa
- 1 cup tomato sauce low sodium
- 1 cup (4 oz) tex mex cheese shredded
- 1/2 cup panko or whole wheat breadcrumbs
- 2 tbsp butter orâ coconut oil melted
- 1/2 cup (2 oz)tex mex cheese shredded
- 1/2 cup panko or whole wheat breadcrumbs
- Carbohydrate 12.2389592599454 g
- Cholesterol 36.8543800625 mg
- Fat 2.59481480522615 g
- Fiber 3.23610875189235 g
- Protein 15.2222836210177 g
- Saturated Fat 0.660386297616847 g
- Serving Size 1 1 serving (443g)
- Sodium 1163.18738332462 mg
- Sugar 9.0028505080531 g
- Trans Fat 0.411194784089265 g
- Calories 127 calories
Step-by-step
- Preheat oven to 375 F degrees. Cut squash in half lengthwise and spoon seeds out. Punch randomly with a fork, place cut side down on a baking sheet lined with silicone baking mat or unbleached parchment paper and bake for 30 minutes. Remove from the oven, let it cool and separate into strands with a fork. Place in a large bowl and set aside.
- While squash is baking, preheat large non-stick skillet on low heat and add avocado oil. Add garlic and onion, saute until translucent or for 4 minutes, stirring occasionally. Add turkey and cook for another 7 minutes, breaking into pieces with spatula.
- Add mushroom soup, tomato sauce and cornstarch, stir and bring to a boil by raising heat to medium. Reduce heat to low and simmer for 5 minutes or until mixture has thickened a bit. Remove from heat, add cheese, stir and transfer to the bowl with spaghetti squash. Add breadcrumbs and gently mix to combine.
- To make the topping in a small bowl, melt coconut oil or butter in a microwave. Add cheese, breadcrumbs and mix.
- Reduce oven temperature to 350 degrees F and spray 9" x 13" baking dish with cooking spray. Transfer squash and turkey mixture into the dish, level with spatula, sprinkle with topping and bake uncovered for 35 minutes or until the edges are bubbling. Broil on high for 5 minutes or until crust is a bit golden.
- Let cool for 15 minutes before serving. Cut into 8 slices and serve hot.
Controlling moisture is the primary challenge when working with winter squash varieties. Roasting the halved squash cut-side down traps steam internally, accelerating the softening process without requiring added water.
- Bake the squash at 375 degrees Fahrenheit for exactly 30 minutes to achieve pliable strands without turning the flesh mushy.
- Allow cooked strands to cool completely before mixing; residual heat will prematurely melt the internal cheese and break the emulsion of the sauce.
- Cornstarch requires a boil to activate its thickening properties before simmering the turkey and mushroom mixture.
- Swap panko for crushed gluten-free crackers at a one-to-one ratio if dietary restrictions require it, though starch absorption rates may vary slightly.
- Store leftovers in an airtight glass container for up to four days; structural starches firm up overnight, making second-day slices cleaner to cut.
Reheat individual portions in a 350-degree oven for 15 minutes to crisp the topping again. Microwave heating will trap steam and soften the breadcrumb crust.
