Spaghetti Squash Bake - you just won't believe how good speed foods can taste.
Before I move to Canada I had never heard of spaghetti squash. They are near impossible to get in the UK, unless you grow them yourself, or source from the small selection of places that sell them in the Autumn when in season.
Luckily for me in Canada, they are available pretty much all year round and are one of my favourite speed foods because of how versatile they are.
When I say spaghetti squash, I don't mean spiralled squash. Spaghetti Squash is actually a type of squash that when cooked resembles strands of spaghetti, it doesn't have a strong taste and in fact is pretty unique as far as vegetables go, so is great as a substitute for noodles or pasta.
The first time I tried it was as a replacement for pasta, but since then have been using it a whole heap of different recipes and one of my favourite creations is this delicious Spaghetti Squash Bake because it tastes so darn good.
Of course I know all my UK readers are going to be disappointed at not being able to try this, but don't worry you can substitute the spaghetti squash with some spiralled butternut squash. It won't be quite the same, because spaghetti squash is pretty unique, but it will still taste yummy and is a great way to get a decent amount of speed foods onto your plate, especially if it is an area you struggle with.
When spaghetti squash is in season I highly recommend trying to source some to give it a try. So keep an eye out in the fall, when all the different winter squash start to come into season and if you have your own little veggie garden, I highly recommend ordering some seeds and growing some yourself.
Looking for some more recipes to try? – Previously on Slimming Eats
- 1 year ago: Low Syn Chicken Katsu Curry
- 2 years ago: Vegetable Soup
- 4 years ago: Syn Free One Pot Shrimp Pasta
Plus here is my post on How to cook spaghetti squash
with many more recipes in my full: Recipe Index
I bake this in a 10 inch oven proof flan dish, but any similar size dish will work. The flan dish is perfect for slicing this spaghetti squash bake to serve.
For sides, this is perfect with just a salad of baby mixed greens with a dressing of your choice, but if you are having this spaghetti squash bake as a main meal and want to make a more filling plate of food, try serving it with these syn free chips or sweet potato fries.
- 3 cups (720ml) of cooked spaghetti squash - see notes for substitution
- 2 eggs
- 1 onion, finely chopped
- 1 clove of garlic, crushed
- 1 cup (240ml) of passata
- 1 cup (240ml) of chicken or vegetable stock
- 2 ripe tomatoes, sliced thinly
- 60g (20z) of cheddar - 2 HEa's
- 100g (3.5oz) of mozzarella - 2 HEa's
- salt and black pepper
- spray oil
- fresh chopped Italian parsley
- Preheat oven to 200c/400f (gas mark 6)
- Spray a saucepan with some spray oil over a medium high heat
- Add the onion and garlic and fry for approx 2 mins to soften.
- Add the passata and stock and bring to a boil
- Reduce heat and simmer for 10 minutes to thicken. Set aside
- Add the eggs to a large bowl and whisk
- Add in the cooked spaghetti squash, season with salt and black pepper and mix to combine well.
- Spray the flan dish with some spray oil
- Add the spaghetti squash/egg mixture and flatten out into a layer.
- Spread over the top the tomato sauce that you set aside.
- Top with the cheeses and then lay the tomato slices across the top
- Bake in the oven for 30 mins until the cheese is melted and golden.
- Sprinkle with some chopped Italian parsley, allow to cool down slightly and then slice and serve.
If you can't get spaghetti squash, use some spiralled butternut squash (same quantity) but saute in a pan for approx 5 mins with some spray oil and then allow to cool before mixing with the eggs.
Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. You should always double check syn values for synned items.
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Nutrition InformationYield 4 Serving Size 1 serving
Amount Per Serving Calories 262Total Fat 12.8gSaturated Fat 7gCholesterol 125mgSodium 655mgCarbohydrates 19.1gFiber 3.7gSugar 5.9gProtein 18.1g