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Coming up with fresh dinner ideas that work for the whole family can feel like a never-ending puzzle, especially when you’re trying to keep things on the healthier side. Between juggling work, after-school activities, and everything else life throws your way, finding time to cook a nutritious meal often falls to the bottom of the priority list.
That’s where this spaghetti squash enchilada casserole comes to the rescue. It’s a clever twist on traditional enchiladas that swaps tortillas for tender strands of squash, making it both satisfying and lighter on carbs. Plus, you can prep it ahead on weekends and simply pop it in the oven when you need a fuss-free dinner.
Suggestions for Ingredient Substitution
Spaghetti squash can be replaced with zucchini noodles or butternut squash for a similar low-carb, vegetable-based option. Adjust cooking times as zucchini noodles cook faster than spaghetti squash. Cream cheese can be substituted with Greek yogurt or cashew cream for a lighter or dairy-free alternative. Use the same amount and expect a slightly tangier flavor profile. For a vegetarian version, replace the diced chicken with crumbled firm tofu or additional beans. Season the tofu with taco seasoning to mimic the chicken’s flavor. These substitutions maintain the dish’s overall texture and nutritional balance while accommodating various dietary preferences.
| Preparation Time | 30-60 minutes |
| Cooking Time | 40-45 minutes |
| Total Time | 70-105 minutes |
| Level of Difficulty | Medium |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 2200-2500
- Protein: 160-180 g
- Fat: 120-140 g
- Carbohydrates: 150-170 g
Ingredients
- 1 medium to large spaghetti squash
- 1 tablespoon canola oil
- 1 onion, diced
- 4 cloves of garlic
- 1 cup softened cream cheese
- 1 cup of salsa
- 2 eggs
- 1 teaspoon chili powder
- 3/4 teaspoon salt
- 1/4 teaspoon ground cumin
- 1 red bell pepper, chopped
- 1 1/2 cups cooked black beans or 1 can drained and rinsed
- 2 cups diced, cooked chicken (such as rotisserie)
- 1 cup thawed frozen corn
- 2 cups grated cheddar cheese
Step 1: Prepare and Bake the Spaghetti Squash
Preheat the oven to 400 degrees Fahrenheit.
Carefully slice the spaghetti squash in half lengthwise, then remove the seeds and stringy bits from each half.
Place the squash halves cut side down in a 9×13-inch baking pan.
Fill the pan with about ½ inch of water to help steam the squash as it bakes.
Bake the squash for 30-40 minutes, or until you can easily slide a knife through the flesh.
Once cooked, use a fork to scrape out the spaghetti-like strands from the peel.
You can complete this step a day ahead to save time when assembling the final dish.
Step 2: Saute the Aromatics
In a frying pan, heat oil over medium-low heat.
Add the onion and sauté until it’s softened and translucent.
Then, add the garlic and sauté for another minute until fragrant.
Like the spaghetti squash, this step can also be done a day ahead to streamline the cooking process.
Step 3: Mix the Creamy Base
In a large bowl, whisk together the softened cream cheese, salsa, eggs, chili powder, salt, and cumin until the mixture is smooth and well combined.
This will serve as the flavorful base for the dish.
Step 4: Combine Ingredients
To the bowl with the creamy base, add the red pepper, black beans, diced chicken, corn, and the onion-garlic mixture.
Gently fold in the strands of spaghetti squash until everything is evenly incorporated.
Step 5: Assemble and Bake the Casserole
Spread the prepared mixture evenly in the 9×13-inch baking pan.
Bake in the oven preheated to 350 degrees Fahrenheit for 30 minutes.
Once baked, remove the pan from the oven and sprinkle cheddar cheese on top.
Step 6: Broil and Serve
Turn the oven to the broil setting and return the pan to the oven.
Broil for 5 minutes, or until the cheese bubbles and begins to brown.
Once the cheese is perfectly melted and golden, remove the pan from the oven.
Let the casserole cool slightly before serving.
Enjoy your delicious and hearty spaghetti squash casserole!
