If you're seeking a comforting, cheesy dish that aligns with a low-carb or ketogenic lifestyle, the Million Dollar Spaghetti Squash Casserole is an excellent choice. This recipe reimagines the classic Million Dollar Pasta, swapping traditional pasta for spaghetti squash, offering a nutritious, gluten- and grain-free twist. It’s the perfect blend of comfort food and low-carb magic.
Why "Million Dollar"?
The origin of the "Million Dollar" moniker for spaghetti dishes remains somewhat mysterious, but what's undeniable is the rich and satisfying nature of this casserole.
The Allure of Low-Carb Comfort
For those who love comfort food but aim to reduce their carbohydrate intake, this cheesy spaghetti squash casserole presents a flavorful and satisfying alternative. By omitting traditional pasta and utilizing spaghetti squash, this dish maintains the essence of a classic spaghetti casserole while keeping it low-carb.
Family-Friendly and Versatile
This Million Dollar Spaghetti Squash Casserole is often a weekend family meal, and it can also be thrown together on a busy weeknight. It’s a recipe that appeals to the whole family, even picky eaters.
Key Ingredients
- Spaghetti Squash: This vegetable serves as a low-carb substitute for pasta, offering a mild flavor and spaghetti-like texture that complements the sauce and cheese. One cup of cooked spaghetti squash has 41.9 calories, 10g carbs and 2.2g of fiber.
- Ground Beef & Italian Sausage: The combination of these meats creates a flavorful and hearty base for the spaghetti sauce. Other cooked meat like cooked turkey, ground beef, taco meat, ground turkey, ground chicken etc can also be used.
- Ricotta or Cottage Cheese: This adds a creamy, cheesy layer. For a lighter option, cottage cheese can be used.
- Marinara Sauce: The heart of the meat sauce. It is advisable to use low-carb marinara sauce.
- Black Soy Beans: Black soy beans can be used as a low carb substitute for black beans which are high in carbs.
Preparing the Spaghetti Squash
Several methods can be used to cook the spaghetti squash:
Read also: Low-Carb Stuffed Squash
- Roasting: Slice the spaghetti squash in half lengthwise, drizzle with olive oil, season with salt and pepper, and roast cut-side-down at 400°F for 25-30 minutes, or until tender.
- Instant Pot: Stack 2-4 cleaned halves in the pot (using the trivet), add 1 cup of water, and pressure cook for 5 minutes. Use the quick release.
- Microwave: Add the cleaned spaghetti squash to a baking dish with a little water and cook for 12 - 15 minutes until it is fork tender.
- Baked in Oven: Cut and clean out the seeds of the spaghetti squash and place face down in a baking dish with a little bit of water. Bake in a 400°F oven for about 40 minutes. If you can pierce it with a fork it is done.
Step-by-Step Instructions
- Preheat and Prepare: Preheat the oven to 350°F and spray a 9x13 baking dish with nonstick cooking spray.
- Cook the Meats: Cook the ground beef and Italian sausage in a large skillet with olive oil over medium heat, crumbling the meat. Add onion and cook for 3 minutes to soften, then stir in garlic, Italian seasoning, salt, pepper, and red pepper flakes.
- Simmer the Sauce: Add marinara sauce to the skillet and simmer for about 10 minutes.
- Prepare the Cheese Mixture: In a small bowl, combine softened cream cheese, ricotta (or cottage cheese), and parsley. Season with salt, pepper, and Parmesan cheese.
- Layer the Casserole: Spread half of the spaghetti squash in a single layer in the baking dish. Add half of the sauce, then spoon half of the ricotta mixture on top. Repeat the layers.
- Bake: Bake in the preheated oven for 20-30 minutes, or until the cheese is melted and browned.
- Cool and Serve: Let cool slightly before serving. Garnish with additional cilantro if you wish or even add some sour cream or other toppings.
Variations and Customizations
- Vegetables: Add bell pepper or zucchini noodles for extra flavor and nutrition.
- Meat: The meat can be substituted for ground turkey or a ground chicken sausage.
- Cheese: Feel free to adjust the cheeses to taste. You can substitute mozzarella, Colby Jack, Monterey Jack, etc for the Colby or even just more shredded cheddar cheese.
- Spice: Add some hot pepper flakes if you want to add more heat.
Tips and Tricks
- Removing Excess Water: Spaghetti squash releases excess water when cooked. Use a clean kitchen towel to absorb the moisture out.
- Freshly Grated Cheese: There are starchy fillers added to cheese that is pre-grated, so go for the block of cheese and grate it fresh yourself. You'll save yourself some unnecessary carbs by grating your cheese yourself.
- Cutting Spaghetti Squash: Spaghetti squash is extremely hard to cut. To make this process easier, pierce the outside of the squash with a fork or knife several times and throw it in the microwave for approximately 3-5 minutes.
Serving Suggestions
This casserole can be a complete meal on its own, offering protein, starch, and vegetables in one dish. For a more complete meal, add a green salad.
Storage and Reheating
- In the Fridge: Store leftover casserole in the refrigerator for up to five days.
- Freezer-Friendly: This casserole freezes beautifully. Wrap it tightly in plastic wrap or aluminum foil, then place it in a freezer-safe container. It will last in the freezer for up to 2-3 months.
- Reheating: Reheat in the oven or microwave. For best results, reheat in the oven to keep the top crispy.
Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. Net carbs are the total carbs minus fiber. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar.
Read also: Healthy Keto Comfort Food
Read also: Homemade Keto Pasta Sauce