Vegetarian Spaghetti Squash Mexican Casserole is low carb, gluten-free, vegetarian and Keto friendly. It’s also a one pan meal that you can make ahead and heat through later. Meal-prep friendly!
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I am a really big fan of spaghetti squash. My husband is not a fan, but he indulges me as often as I want to make it. He’s the sweetest.
A lot of people use spaghetti squash as a pasta substitute because, well, I mean spaghetti is in the name! It shreds into lovely little threads that can double for angel hair pasta, but there are so many more uses for it than just as pasta. I guess it should really be called Angel Hair Squash.
One of my favorite things about spaghetti squash is that because it’s a little bit sweet and very easy to eat (chewing wise) I can mix it into a lot of things like chili, soup, chunky sauces, and casseroles like this Mexican Casserole, and my kids don’t even notice it’s there! Parenting win for sure.
Is Spaghetti Squash Good For You?
Spaghetti squash is winter squash, just like the Acorn, Butternut and Pumpkin varieties of squash. However, unlike the rest of its winter family, Spaghetti Squash contains less carbs and more good nutrients than the others. Meaning, it’s a great vegetable option when on a low carb diet, like Keto; you just need to watch your portion sizes as it’s not completely carb free.
A 1 cup serving of spaghetti squash contains about 7 grams of carbs and 31-42 calories, according to Livestrong.com.
In addition to far fewer calories than the same amount of pasta, Spaghetti Squash contains a ton of fiber, vitamin A, vitamin K, vitamin C and a whole host of other nutrients.
A study done by Colorado State University Extension says that eating a high fiber food, like Spaghetti Squash, could be better for you than taking a supplement for the same thing, and it also finds that the majority of people get all of the vitamins and minerals they need through a varied diet and exercise. A supplement is generally just excess that is excreted by the body. Take that info for what you will, but you can’t deny that eating a powerhouse like Spaghetti Squash is excellent for you!
How To Cook A Spaghetti Squash
I have a post how to for Roasted Spaghetti Squash which is still my favorite way to cook them. Roasting ALWAYS brings out better, deeper flavors that enhance whatever you’re eating. But when making a casserole where you are adding a lot of other flavors on top of the Spaghetti Squash and it’s all mixed together, there are a couple of other ways to prepare it that are more time efficient.
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Microwave
I try my best to stay away from the microwave because I don’t think it’s the healthiest way to prepare food, but if the microwave is your friend, it will work in a jiff for cooking Spaghetti Squash! The Gunny Sack has an excellent post on how to do it from a whole squash or cut in half. Check it out HERE.
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Pressure Cooker
This is my second choice when cooking Spaghetti Squash. It’s completely hands off and super quick, and it’s how I prepared the spaghetti squash for this recipe.
- Using a sharp knife, carefully cut the ends off the squash and then cut it in half. Remove the seeds and pulp with a spoon.
- Place ½ cup of water in the bottom of your pressure cooker and add a steaming rack or basket.
- Place the halves of the squash cut side down into your pressure cooker and secure the lid. Make sure the pressure valve is set to “seal”.
- Turn your pressure cooker on to high pressure for 7 minutes.
- When it is done cooking, manually release the pressure (be careful the steam doesn’t get you), and remove the squash with a pair of tongs. Let sit for 10 minutes until cool enough to handle, then either shred with a fork and use immediately, or place in a zip top bag or container and put in the fridge for later.
PRO TIP:
Cook your Spaghetti Squash on the weekend or in the morning before work, pop it in the fridge, and use it when you’re ready! It will keep in the fridge in a zip top bag or container with a lid for 3-5 days.
There are a few essential tools you’ll need to prepare this Vegetarian Spaghetti Squash Mexican Casserole. Here are some suggestions of products that will be great.
Vanessa at The Cheerful Kitchen
Yields Serves 4
Vegetarian Spaghetti Squash Mexican Casserole is low carb, gluten-free, vegetarian and Keto friendly. It’s also a one pan meal that you can make ahead and heat through later. Meal-prep friendly!
20 minPrep Time
30 minCook Time
50 minTotal Time
Save Recipe
Ingredients
- *Preferably all organic
- 1 medium-large spaghetti squash cooked and shredded (See post for cooking suggestions/instructions)
- 1 medium brown onion, diced
- 1 medium-large zucchini, diced
- 1 red bell pepper, diced
- 1 can pinto beans, rinsed and drained
- 1 can fire roasted green chilis (optional)
- 4 cloves of garlic (or to taste), minced
- 2 tsp chili powder
- 1/2 tsp cumin
- 1/2 tsp ground coriander
- 1 tsp salt plus a pinch
- 1/4 tsp pepper
- 3 cups shredded colby jack cheese
Instructions
- Heat a large skillet over medium/high heat with 1 Tablespoon of cooking oil of choice.
- Add onion and pepper to the heated skillet with a pinch of salt. Saute for about 5 minutes, stirring occasionally, until onions have softened and everything is starting to caramelize.
- Add the zucchini and garlic and saute for another 2-3 minutes.
- Add the rest of the ingredients, minus 1 cup of cheese, and stir to combine well.
- Sprinkle that last cup of shredded cheese over the top.
- Put a lid on the pan and turn the heat down to low. Let the casserole warm through for 25-30 minutes until all of the cheese is melted and bubbling.
- Alternately - after mixing everything together, you can transfer the mixture to a baking dish and then sprinkle the remaining 1 cup of cheese over the top. Bake at 350 for 20-25 minutes immediately, or cover with foil and refrigerate for up to 3 days, then bake at 350 for 40-45 minutes straight out of the fridge.
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