- Calories: 370
- Protein: 25 g
- Total Fat: 18 g
- Unsaturated Fat: 8 g
- Saturated Fat: 10 g
- Cholesterol: 50 mg
- Total Carbohydrate: 31 g
- Dietary Fiber: 5 g
- Total Sugar: 13 g
- Natural Sugar: 13 g
- Added Sugar: 0 g
- Sodium: 650 mg
Creamy sauce, delicious pasta, and plenty of melted cheese—you’d be hard-pressed to find someone who doesn’t love this classic comfort food. This lower carb rendition is flavorful, indulgent, and made with wholesome ingredients. And the best part? I top it with crispy low-carb Broccoli Breadcrumbs. Grab your fork and enjoy!
- Prep time
- Total Time
- 1 medium spaghetti squash
- ¾ cup nonfat or low-fat milk, divided
- ¼ teaspoon low-sodium soy sauce
- ¼ teaspoon cayenne pepper
- ⅛ to ¼ teaspoon ground nutmeg
- ¼ teaspoon dry mustard
- ¼ teaspoon onion powder
- 1 tablespoon corn starch (or 2 tablespoons tapioca flour)
- 1 cup shredded reduced-fat cheddar cheese, mild or sharp
- 1 tablespoon whipped butter
- 1 cup fresh broccoli florets, finely minced
- 2 to 4 tablespoons grated Parmesan
Preheat oven at 375°.
Microwave spaghetti squash for about 4 minutes to soften. (This makes cutting it in half much easier and safer, too).
After it’s slightly cooled, slice in half lengthwise. Scoop out seeds and pulp, and discard. Place squash on a baking sheet, mist with oil spray and season with a sprinkling of salt and pepper. Flip over the squash (it should now be cut-side down) and bake in the oven for about 20 minutes. (Remember, it’s been slightly pre-cooked in the microwave so it’s a shorter oven-time than normal)
Once cool, use a fork to scrape out spaghetti-like strands and place in a large bowl. Pat the strands with paper towels to remove as much moisture as possible, so they’re somewhat dry before adding the cheese sauce. Save your squash shells, as they will become your Mac & Cheese “bowls.”
To make cheese sauce: In a small saucepan, add ½ cup milk, soy sauce, cayenne, nutmeg, dry mustard, onion powder, and bring to a simmer.
In a separate small bowl, mix cornstarch (or tapioca flour) with ¼ cup milk. Add to the saucepan, mix well, and continue to stir over medium heat for a few minutes until sauce starts to slightly thicken. Shut off heat. Add cheddar cheese and mix until melted. Add butter and stir.
Pour cheese sauce over spaghetti squash noodles and stir until well combined. Season with salt and pepper to taste. Spoon evenly into the two squash shells.
To make “breadcrumbs”: Mince broccoli florets by hand using a sharp knife (discard large stems before chopping) or pulse florets in a food processor, for about 10 seconds (be careful not to over-pulse, or they’ll wind up pureed). Mix broccoli pieces with grated Parmesan. Sprinkle over the tops of your stuffed squash halves.
Bake in oven at 375˚ for about 25 minutes until tops are toasty and slightly browned.
Nutrition provided for 1 serving = 1 entire stuffed shell
Nutrition analysis courtesy of Genesis® R&D