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Baked spaghetti squash casserole with cheese
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Spaghetti squash gratin (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 15.5 g of carbs, 9.4 g of protein, 13.3 g of fat and 3.2 g of fiber. Its 324 µg of Vitamin A covers 36% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
15.5g
· 6% DV
Protein
9.4g
· 19% DV
Fat
13.3g
· 17% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 17% · Fat 55%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.18 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 15.5 g | 6% |
| Fiber | 3.2 g | 11% |
| Protein | 9.4 g | 19% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 ounce (mini) | 28 g | 33 kcal |
| 1 serving (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (shredded) | 160 g | 189 kcal |
| 1 cup (grated) | 220 g | 260 kcal |
| 1 serving (large) | 260 g | 307 kcal |
| 1 piece (half) | 320 g | 378 kcal |
| 1 piece (whole) | 640 g | 755 kcal |
Calculated from 118 calories per 100 g.
Roast or otherwise cook the squash until its flesh is tender, then rake it into strands with a fork. Drain the strands before adding the cheese mixture; removing excess moisture helps the gratin bake up rather than turn watery.
Yes, you can roast the squash instead of boiling it for spaghetti squash gratin. Roasting the halves cut-side down softens the flesh without immersing it in water, and the cooked strands still need draining before baking.
Spaghetti squash gratin gets watery when moisture from the cooked squash collects in the baking dish. Let the strands drain well after cooking and avoid adding them while they are still releasing liquid.
Yes, remove the flesh from the skin before assembling spaghetti squash gratin. Once the squash is cooked, scrape out the strands with a fork and discard the tough rind; it is not usually mixed into the casserole.
A cheese that melts well and browns on top works best for spaghetti squash gratin. Cheddar, mozzarella, or Gruyère are common options; combining a melting cheese with a little Parmesan adds a more savory crust.
Yes, assemble spaghetti squash gratin ahead and refrigerate it covered before baking. Drain the squash thoroughly first, since it may release more liquid as it sits, then bake until hot and browned on top.
Yes, spaghetti squash gratin can be frozen, though the squash may soften and release water when thawed. Cool it completely, freeze it in an airtight container, and drain any excess liquid after thawing before reheating.
Reheat leftover spaghetti squash gratin in the oven until it is hot throughout; this helps the top regain some crispness. A microwave works for a quick portion, but the texture will be softer.
Serve spaghetti squash gratin with a crisp green salad, roasted vegetables, or grilled meat. Because the gratin is rich and cheesy, a fresh, lightly dressed side helps balance the meal.
Yes, cooked chicken, bacon, or browned sausage can be added to spaghetti squash gratin for a heartier casserole. Cook the meat first and drain excess fat so it does not make the filling greasy.
Vitamins
Vitamin A
324µg · 36% DV
B12
0.5µg · 21% DV
B2
0.22mg · 17% DV
Biotin
3.78µg · 13% DV
Minerals
Phosphorus
202mg · 29% DV
Calcium
212mg · 21% DV
Sodium
432mg · 19% DV
Selenium
8.64µg · 16% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 212 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Spaghetti squash gratin combines cooked spaghetti squash—whose flesh separates into noodle-like strands—with cheese, then bakes it until the top is golden. It brings a French-style gratin treatment to a squash popular in North America, rather than being a traditional dish with one fixed recipe.
The squash is tender and mildly sweet, while the cheese adds savoury richness and a browned finish. Serve it as a vegetable side or a light main, with a green salad; it also pairs well with roasted meat. It offers some fibre from the squash and protein from the cheese. For a lighter version, use a modest amount of cheese and let the squash remain the main ingredient.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.58g
MONOUNSATURATED
4.32g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.