Low Calorie Spinach Artichoke Spaghetti Squash
This Low Calorie Spinach Artichoke Spaghetti Squash is just 388 calories (for 1/2 the squash!) and there is 25.2g of protein per serving! Low Sodium tips in next sectionSpecial Tip: If you want to boost protein more, add 1 cup of shredded chicken to the filling.
Ingredients
- 1 spaghetti squash
- Olive oil spray
- 1 tablespoon butter
- 1 tablespoons flour or gluten-free flour
- 1.5 cups unsweetened almond milk
- 1 garlic clove minced
- 2 cups chopped fresh spinach
- 1 (14-oz) can artichoke hearts drained
- ½ cup shredded low fat sharp cheddar cheese
- ⅛ cup shredded Parmesan cheese
- ¼ cup 0% Greek yogurt
Instructions
Spaghetti Squash Baking Instructions:
- Preheat the oven to 400° and line a baking sheet with foil.
- Slice the spaghetti squash in half lengthwise and scoop out the seeds.
- Lightly spray the inside of the squash with olive oil , then place the spaghetti squash cut side down on the prepared baking sheet and poke holes with a fork.
- Roast for 40 minutes or until lightly browned on the outside and tender when poked with a fork. (While it is baking, make the filling).
- Remove from the oven and let sit for 10 minutes. Then flip the squash so that it’s cut side up.
- Carefully, with oven mitts on, use a fork to scrape the spaghetti strands from the inside of the squash into a bowl.
- Special Note: You can find instructions for INSTANT POT or SLOW COOKER here (click)
Spinach Artichoke Filling:
- Melt the butter in a large saucepan over medium heat, add in the flour and combine with a wooden spoon.
- Mix until the butter and flour come together in a paste.
- Add in the almond milk and whisk until combined, add the garlic and stir often until the sauce thickens and coats the back of your wooden spoon, about 15 minutes.
- Add the spinach and artichoke hearts to the cream sauce and stir, the spinach will wilt and darken.
- Once the spinach is wilted and reduced by half (about 5 minutes) remove from the heat and add in 1/4 cup of the cheddar and the Parmesan cheese.
- Stir together and add in the Greek yogurt, mix to combine and then add in the shredded spaghetti squash (keep the hulls though) and mix well.
- Add the spaghetti squash and filling back to the squash hulls, top with the remaining 1/4 cup cheddar cheese and add back to the oven.
- Bake for 15 minutes, until the cheese is melted and the squash is bubbling.
- Special Note: If you forget to keep the squash hulls, that's ok. Just add the shredded squash and the filling to a 9x9 baking dish, cover with remaining cheese and bake for 15 minutes.
Nutrition
Calories: 388kcalCarbohydrates: 48.2gProtein: 25.2gFat: 12.3gSaturated Fat: 6.1gCholesterol: 25mgSodium: 2498mgPotassium: 513mgFiber: 11.5gSugar: 13.8gCalcium: 548mgIron: 2mg
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