All Posts tagged casserole

Baked spaghetti squash and cheese


Baked spaghetti squash and cheese
A fantastic casserole dish, full of flavor, and it even includes one of my favorite SUPERFOODS=Spinach! Recipe has been slightly modified from its original. Recipe credits and photos can be found on:
Recipe type: side dish
Serves: 7 cups
  • 5½ cups cooked spaghetti squash (from about 2 small)
  • 1 tbsp butter
  • 1 tbsp olive oil
  • ¼ cup minced onion
  • 3 heaping tbsp. of almond flour
  • 2 cups unsweet almond milk or Carbmaster milk
  • 1 cup fat free chicken broth (vegetable broth for vegetarian)
  • 8 oz Sargento 2% reduced fat mild cheddar
  • salt and pepper, to taste
  • 4 cups (about 4 oz) baby spinach
  • ⅛ cup grated parmesan
  1. Preheat the oven to 375ºF.
  2. Cut the squash in half lengthwise; remove and discard seeds. Place squash on a baking sheet. Bake until tender, about 1 hour (or you can cut in ½, place in microwave for 5 mins, then place in oven for about 45 mins. to cut down on bake time). After baking the squash is a darker yellow and shell feels soft- Separate the strands of squash with a fork and place in a medium bowl; discard shells. Maintain the oven temperature.
  3. Heat butter and oil in a large saucepan over medium heat. Add onions and cook about 2 minutes. Stir in flour. Reduce heat to low and cook, stirring continually 3 - 4 minutes.
  4. Add milk and chicken broth and continue whisking, raising heat to medium-high until it comes to a boil and becomes smooth and thick, about 2 minutes stirring; season with salt and pepper.
  5. Once it becomes thick, remove from heat, add cheddar cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked spaghetti squash and baby spinach, pour into a baking dish and sprinkle parmesan cheese on top. Bake until bubbly and golden 25 to 30 minutes
I made a few slight modifications from the original post to reduce the carbohydrate count. It was fabulous pared with grilled pork chops and a salad for dinner. When I reheated left-overs, it drew attention to my's that tasty! Maybe a great alternative for those that once enjoyed cheesy pasta too! I think you could easily throw in some cooked ground beef or diced up sausage pieces (along with the spinach, just before baking) and make this a full meal instead of just a side item.


Sausage and Egg Casserole


  • 1 lb.  pork sausage (I use Swaggerty’s Natural, purchased at Kroger for about $2.50/roll)
  • 1 cup shredded cheddar cheese (I recommend 2% or “reduced fat”)
  • 2 slices of bread cubed (I use Healthy Life Whole Wheat it is only 5 net carbs/slice, purchase at many grocery stores)
  • 6 eggs (Yes-the whole egg!)
  • 1 cup milk (I used Almond Breeze unsweetened original almond milk and it was surprisingly tasty in this recipe!!)
  • 3/4-1 tsp. salt
  • 1/4 tsp. pepper



  1. Brown sausage and drain
  2. Toss sausage with cheese and bread
  3. Place in greased shallow baking dish (7×11)
  4. Beat eggs, milk, salt, and pepper-then pour over sausage mixture
  5. Refrigerate overnight or at least 6 hours
  6. Bake at 350 for about 45 minutes


Recipe credit: Big Oven app, iphone.

Serves approx. 12. About 1 net carb/serving (if using the ingredients listed above).

My review: This is such an easy recipe. I prepared it the night before and put it in the fridge for our company who was staying overnight with us-then just popped it in the oven while everyone was getting ready in the morning. It was a tasty and easy dish to prepare. The best part= about 1 net carb/serving and loaded with protein so it keeps you full and avoids the 10:30am carbohydrate hangover :-) My husband appreciated the leftovers as it was also easy for him to take in a dish and heat up at work when he was on the go.