This Cheesy Broccoli and Spaghetti Squash Casserole is the ultimate low-carb comfort food that brings all the satisfaction of a traditional pasta bake without the heavy carb count. Every bite offers a delightful contrast in textures, pairing the tender, noodle-like strands of spaghetti squash with the earthy crunch of broccoli, all enveloped in a rich and velvety cheese sauce. The combination of sour cream and sharp cheddar creates a savory, tangy base that perfectly complements the mild sweetness of the squash, while the golden-brown crust on top provides a satisfying finish that will have everyone reaching for seconds. It is a wonderful way to pack more vegetables into your day while still feeling like you are indulging in a decadent, cheesy treat.
One of the best parts about this recipe is how easily you can adapt it to fit what you have in your pantry or your specific flavor preferences. While sharp cheddar provides a classic flavor, you can easily swap it for Monterey Jack for a creamier melt or even a dash of smoked gouda for a deeper, more complex profile. If you prefer fresh broccoli over frozen, just be sure to lightly steam it before mixing it in to ensure it reaches the perfect tenderness during the bake. For those looking to boost the protein, stirring in some shredded rotisserie chicken or crispy bacon bits can transform this dish into a hearty, stand-alone meal that fits perfectly into your keto lifestyle.
This casserole is also a fantastic option for meal prep as it holds up beautifully when stored and reheated. You can keep leftovers in an airtight container in the refrigerator for up to four days, or freeze individual portions for a quick and easy lunch later in the month. When you are ready to enjoy it again, reheating in the oven at 350F for about fifteen minutes will help maintain that crispy cheese topping, though a quick zap in the microwave works just as well for a busy afternoon. Just remember to let the squash drain thoroughly on paper towels during the initial preparation to ensure your leftovers stay creamy rather than watery, keeping every serving just as delicious as the first.
Yields 6 servings of Cheesy Broccoli and Spaghetti Squash Casserole
The Preparation
- 1 small spaghetti squash, roasted
- 10 ounces frozen broccoli, steamed
- 3/4 cup sour cream
- 2 cups cheddar cheese, shredded and divided
- 1 large egg, beaten
- 1/2 teaspoon garlic powder
- salt and pepper, to taste
The Execution
1. Preheat oven to 375F. Strain the spaghetti squash, then let it dry out on some paper towels.
2. In a bowl add the spaghetti squash, broccoli, sour cream, half of the cheese, egg, garlic powder, salt, and pepper.
3. Spread the mix out in a casserole dish, then top with the other half of the shredded cheese.
4. Bake for 30-35 minutes. The cheese should be melted, bubbly, and browned.
This makes a total of 6 servings of Cheesy Broccoli and Spaghetti Squash Casserole. Each serving comes out to be 282 calories, 20.4g fats, 10.3g net carbs, and 13.5g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 1 small spaghetti squash | 203 | 2.3 | 48.8 | 10.5 | 38.3 | 5.3 |
| 10 ounce frozen broccoli | 79 | 0.3 | 15.2 | 8.5 | 6.7 | 8.8 |
| 3/4 cup sour cream | 342 | 33.4 | 8 | 0 | 8 | 4.2 |
| 2 cup cheddar cheese | 990 | 81.6 | 7.6 | 0 | 7.6 | 56 |
| 1 large egg | 79 | 5.2 | 0.4 | 0 | 0.4 | 6.9 |
| 1/2 teaspoon garlic powder | 5 | 0 | 1.2 | 0.1 | 1 | 0.3 |
| — salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 1697 | 122.8 | 81 | 19.1 | 61.9 | 81.5 |
| Per Serving (/6) | 283 | 20.5 | 13.5 | 3.2 | 10.3 | 13.6 |
Cheesy Broccoli and Spaghetti Squash Casserole
Ingredients
- 1 small spaghetti squash roasted
- 10 ounce frozen broccoli steamed
- ¾ cup sour cream
- 2 cup cheddar cheese shredded and divided
- 1 large egg beaten
- ½ teaspoon garlic powder
- salt and pepper to taste
Instructions
- Preheat oven to 375F. Strain the spaghetti squash, then let it dry out on some paper towels.
- In a bowl add the spaghetti squash, broccoli, sour cream, half of the cheese, egg, garlic powder, salt, and pepper.
- Spread the mix out in a casserole dish, then top with the other half of the shredded cheese.
- Bake for 30-35 minutes. The cheese should be melted, bubbly, and browned.
