Cheesy Baked Spaghetti Squash with Marinara Sauce

Health score
13%
Cheesy Baked Spaghetti Squash with Marinara Sauce
80 min.
4
405kcal

Suggestions

Ingredients

  • pounds spaghetti squash 
  • tablespoon olive oil extra virgin extra-virgin
  • serving salt 
  • serving pepper black freshly ground
  • 1.8 cups tomatoes jarred
  • teaspoons thyme sprigs dried fresh plus more for serving (or ¾ teaspoon ) chopped
  • 1.5 cups mozzarella cheese shredded whole
  • tablespoons parmesan finely grated
  • 1.5 tablespoons butter unsalted melted
  • 0.8 cup panko bread crumbs 

Equipment

  • bowl
  • baking sheet
  • oven
  • knife
  • baking pan
  • aluminum foil
  • cutting board
  • chefs knife

Directions

  1. Preheat the oven to 400°F and set an oven rack in the middle position. Line a baking sheet with heavy-duty aluminum foil for easy clean-up.
  2. Using a very sharp chef's knife, cut a sliver off of the stem end of each squash (this creates a flat surface to cut the squash in half). Stand each squash upright on a cutting board and slice through them top to bottom to cut each squash in half (use your body weight to press the knife down).
  3. Using a soup spoon, scrape out the seeds and discard them.
  4. Place the squash halves cut-side-up on the prepared baking sheet.
  5. Drizzle with the oil and sprinkle evenly with 1 teaspoon salt and ½ teaspoon pepper. Flip the squash halves so they are cut-side-down. Roast for 40 to 50 minutes, or until the squash is golden brown underneath and tender when pierced with a fork. You should be able to scrape the strands away from the skin easily. Flip the squash halves so they are cut-side-up, and let sit until cool enough to handle. Use a fork to scrape out and fluff the strands.
  6. Increase the oven temperature to 425°F.
  7. Place the strands in a large bowl.
  8. Add the marinara sauce, ¾ teaspoon salt, ¼ teaspoon pepper, and thyme and toss gently until the squash is evenly coated. Taste and add adjust seasoning if necessary.
  9. Transfer the mixture to an ungreased 9 x 13-inch baking dish.
  10. Sprinkle the mozzarella cheese evenly over top, followed by the Parmigiano-Reggiano.
  11. In a small bowl, combine the melted butter with the panko, and mix until the panko is evenly coated.
  12. Sprinkle the panko mixture evenly over the cheese.
  13. Bake for 25 to 30 minutes, or until the top is golden.
  14. Let cool for a few minutes, then sprinkle with more fresh thyme and serve.
  15. Make-Ahead/Freezer-Friendly Instructions: The casserole can be assembled and refrigerated for up to 2 days before baking, or frozen for up to 3 months.
  16. Bake directly from the refrigerator or freezer, allowing a few extra minutes in the oven.

Nutrition Facts

Calories405kcal
Protein15.06%
Fat44.86%
Carbs40.08%

Properties

Glycemic Index
44
Glycemic Load
2.17
Inflammation Score
-9
Nutrition Score
20.893913289775%

Flavonoids

Apigenin
0.03mg
Luteolin
0.46mg

Nutrients percent of daily need

Calories:405.31kcal
20.27%
Fat:21.34g
32.84%
Saturated Fat:9.97g
62.34%
Carbohydrates:42.91g
14.3%
Net Carbohydrates:34.61g
12.59%
Sugar:16.09g
17.88%
Cholesterol:47.02mg
15.67%
Sodium:1031.46mg
44.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.12g
32.24%
Calcium:390.17mg
39.02%
Manganese:0.76mg
37.77%
Fiber:8.3g
33.2%
Vitamin A:1439.25IU
28.78%
Vitamin B3:5.71mg
28.54%
Vitamin B6:0.55mg
27.4%
Phosphorus:272.88mg
27.29%
Potassium:818.26mg
23.38%
Vitamin C:17.56mg
21.28%
Magnesium:81.02mg
20.26%
Vitamin B1:0.3mg
19.89%
Vitamin B5:1.93mg
19.29%
Vitamin B2:0.33mg
19.14%
Vitamin E:2.79mg
18.6%
Folate:73.81µg
18.45%
Selenium:12.72µg
18.18%
Iron:3.23mg
17.97%
Vitamin B12:1.05µg
17.51%
Zinc:2.52mg
16.78%
Copper:0.31mg
15.67%
Vitamin K:10.91µg
10.39%
Vitamin D:0.27µg
1.77%