1 small spaghetti squash (~2 pounds), cut in half lengthwise, seeds and membrane scooped out
2 teaspoons olive oil or butter
½ cup diced sweet onion
2 garlic cloves, minced
¼ teaspoon red pepper flakes (optional)
salt and pepper
1 cup plain Greek yogurt (can sub sour cream)
½ heaping cup freshly grated sharp cheddar cheese
¼ cup Parmigiano Reggiano
Instructions
Two options for cooking the squash 1) place cut side up in a microwave safe baking dish, add ¼ cup water to the dish, loosely covered with plastic wrap and microwave for 12-15 minutes or until tender OR 2) place squash cut side down on a foil lined cookie sheet and bake for 30-45 minutes or until tender.
While squash is cooking, heat a nonstick skillet on medium heat, add 2 teaspoons olive oil or butter, onions, garlic and red pepper flakes; saute for ~4 minutes or until lightly browned. Remove from heat.
Once squash is cool enough to handle, scoop out flesh into a large bowl. Add sauteed onion mixture; season well with salt and pepper, a few good pinches of each (remember you are seasoning a whole squash and some onions). Stir in Greek yogurt, half of both cheeses and stir gently to combine.
Pour mixture into a greased 2 quart baking dish. Sprinkle the top with remaining cheeses. Bake at 400 degrees for 25-30 minutes or until lightly browned.
Notes
Adjust ingredients depending on the size of your squash. You could substitute all cheddar, gruyere, asiago or any other cheese you like. Also note that sour cream might lend a slightly creamier texture but you are adding triple the amount of protein by using Greek yogurt.
Recipe by Nutritious Eats at https://www.nutritiouseats.com/spaghetti-squash-au-gratin/