Baked Spaghetti Squash with Cheesy Sauce & Spinach

roasted spaghetti squash topped with cheesy sauce

Creamy Spaghetti Squash Boats: a healthy, cheesy, gluten-free dish with spinach, sage, and parmesan, perfect for comfort food cravings!

Looking for a hearty, comforting meal that doesn’t leave you feeling weighed down? These cheesy spaghetti boats are just what you need! Combining the natural sweetness of roasted spaghetti squash with a creamy, cheesy spinach sauce, this main dish offers a healthy twist on traditional pasta. It’s satisfying, full of flavor, and perfect for cozy nights or casual dinner gatherings. It is also a great way to load a big serving of veggie into you day.

The beauty of this recipe lies in its simplicity and versatility. You’ll enjoy all the creaminess of a rich pasta dish without the guilt, thanks to wholesome ingredients like spaghetti squash, fresh spinach, and low-fat milk. Whether you’re looking for a new main course in your repertoire, cooking for a special occasion, or a weeknight dinner, these squash boats are sure to impress while being kind to your health goals.

Why You’ll Love this Cheesy Baked Spaghetti Squash

Healthy Comfort Food: Enjoy a rich and cheesy meal with a lighter twist, thanks to the spaghetti squash base.
Packed with Nutrients: Spaghetti squash is low in calories but high in fiber, while spinach and sage add a boost of vitamins and antioxidants.
Perfect for All Occasions: Whether you’re meal-prepping, hosting dinner, or just feeding your family, this recipe is versatile and crowd-pleasing.
Naturally Gluten-Free: No need for substitutions—this recipe is naturally gluten-free, making it a great option for those with dietary restrictions.

A Breakdown of the Ingredients

ingredients in roasted spaghetti squash with cheese sauce

Spaghetti Squash: The star of the dish, spaghetti squash, provides a noodle-like texture with fewer carbs and more nutrients.
Garlic: Minced garlic adds depth and flavor to the creamy sauce.
Olive Oil: Used for roasting the squash and sautéing the garlic, olive oil imparts a subtle richness.
Fresh Spinach: A nutritious addition, spinach adds vibrant color and earthy flavor.
Low-Fat Milk: This keeps the sauce creamy while reducing the calorie count compared to heavy cream.
Parmesan Cheese: Grated parmesan provides a sharp, salty tang that enhances the sauce.
Mozzarella Cheese: A melty topping that makes the dish irresistible.
Sage: Chopped sage adds a warm, herby note that pairs beautifully with the creamy sauce.
Salt & Black Pepper: Essential for seasoning and balancing flavors.

How to Make Cheesy Garlic Spaghetti Squash

1. Prepare the Squash:

spaghetti squash cut in half length wise

Preheat your oven to 400°F and line a baking sheet or baking dish with parchment paper.
Slice the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Rub olive oil on the inside of each squash half, then place them cut sides down on the baking sheet. Roast for about 40 minutes or until the flesh is tender. The size of your squash will influence the cooking, and it may take 45-60 minutes for a larger squash.

spaghetti squash cut side down ready to be roasted

2. Make the Simple Cheese Sauce:

cheese sauce with spinach for spaghetti squash

While the squash is roasting, heat olive oil in a medium pot over medium heat. Add the minced garlic and sauté until fragrant.
Toss in the spinach and chopped sage, cooking until the spinach wilts.
Stir in the milk and grated parmesan, whisking until the cheese melts and the sauce is smooth. Season with salt and pepper to taste, then remove the pot from the heat.

3. Assemble the Squash Boats:

Once the spaghetti squash halves are cooked, remove it from the oven and flip the halves over. Use a fork to gently loosen the spaghetti-like strands, creating a base for the sauce.

spaghetti squash with spaghetti-like strands

Spoon the creamy spinach sauce into each cooked spaghetti squash half, spreading it evenly. Sprinkle grated mozzarella cheese on top.

4. Bake and Serve:

Lower the oven temperature to 350°F and bake the filled squash halves for 15–20 minutes, or until the mozzarella is melted and bubbly.
Serve warm and enjoy the comforting, cheesy goodness!

How to Store the Recipe

Refrigerator: Store leftovers in an airtight container for up to 3 days. To reheat, place the squash in the oven at 350°F until warmed through, or microwave it for a quicker option.
Freezer: This dish can be frozen, but note that the texture of the spaghetti squash may become softer upon thawing. Wrap the squash halves tightly in plastic wrap and store in a freezer-safe container for up to 2 months.

Tips for Making this Cheesy Spaghetti Squash Recipe

Choose the Right Squash: Look for spaghetti squash that’s firm, heavy for its size, and free of soft spots.
Don’t Overcook: Roast the squash until just tender. Overcooking can make it mushy and difficult to shred the spaghetti squash strands.
Use Fresh Herbs: Fresh sage provides a stronger, more vibrant flavor than dried sage. Fresh thyme is another herb to consider for this dish.
Experiment with Add-Ins: Add cooked chicken, mushrooms, or sun-dried tomatoes to the sauce for extra flavor and variety. For more protein, consider ground meat, extra cheese, or a homemade meat sauce.
Make it Dairy-Free: Substitute plant-based milk, vegan parmesan, and mozzarella for a dairy-free version. This dish makes for delicious vegetarian comfort food.

Check out another great spaghetti squash recipe: How to Cook Spaghetti Squash with Creamy Sauce

Can I use a different type of squash?

Yes, butternut or acorn squash can be used as alternatives. However, the texture will differ, as these squashes don’t create noodle-like strands.

What’s the best way to serve this dish?

Serve the squash boats on their own as a main course or as the perfect side dish to your favorite lean protein.

How can I make the sauce thicker?

To thicken the sauce, add a teaspoon of cornstarch mixed with a bit of cold milk, then heat until it reaches the desired consistency.

Can I prepare the dish ahead of time?

Yes, roast the squash and prepare the sauce in advance. Store them separately, then assemble and bake just before serving.

Is there a way to make this recipe vegan?

Absolutely! Use plant-based milk and cheese substitutes, and swap nutritional yeast for parmesan.