Spaghetti Squash with White Cheddar Cheese Sauce


by: Healthy Jalapeno

This dinner combination was excellent, rich and creamy spaghetti with cheese. I am still dedicated to having {at minimum} one vegetarian meal a week and this one is perfect. Recipe and photos by A Healthy Jalapeño Sauce recipe by


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serves: 4

1 large spaghetti squash

1 freshly ripe tomato, diced

1/2 red onion, chopped

pinch of salt

dash freshly cracked black pepper

1 tbsp parmesan cheese, for garnish

White Cheddar Cheese Sauce:

2 tbsp butter

2 tbsp flour

1/4 tsp salt

1 cup original almond milk

1 dash white pepper

1 cup shredded white sharp cheddar cheese

1/4 cup shredded asiago cheese

Nutrition Facts
Spaghetti Squash with White Cheddar Cheese Sauce

Servings Per Recipe: 4

Amount per Serving

Calories: 741

  • Total Fat: 74.2 g
  •     Saturated Fat: 16.9 g
  •     Trans Fat: 0.2 g
  • Cholesterol: 57.1 mg
  • Sodium: 596.1 mg
  • Total Carbs: 9.4 g
  •     Dietary Fiber: 1.4 g
  •     Sugars: 2.2 g
  • Protein: 12.2 g

how is this calculated?

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1.  Preheat oven to 375 F. Cut the spaghetti squash in half (lengthwise) with a heavy duty kitchen knife. Once open, you can see there are seeds and stringy bits that need to get removed just as with any squash or pumpkin. Using a spoon, scrape away the seeds and stringy bits, until the inside is clean. Bake rind side up about 30 to 40 minutes in about 2 tbsp water.

2.  Once you have removed the squash from the oven or microwave, check to see if it is cooked by sticking a knife into it. The knife should slide in easily. Flip the squash over with a spatula so that the cut side is facing up. (Be careful as it will be very hot!). Using a dinner fork, scrape the flesh of the squash moving gently around the shell fluffing up the strands of squash.Fold in the tomato, red onion, salt, pepper and cheese sauce until mixed. Serve with freshly grated parmesan.

3.  White Cheddar Cheese Sauce: Melt butter in sauce pan over low heat, blend in flour, salt and dash white pepper (black is fine).Add milk all at once, cooking quickly, and stir constantly until mixture bubbles and thickens. Remove sauce immediately upon bubbling and add cheese. Mix and serve.

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