Salmon Spaghetti Squash Bake
Salmon Spaghetti Squash Bake is a light yet hearty dish that combines the natural sweetness of roasted spaghetti squash with tender salmon, bound together with a creamy garlic-Parmesan sauce. This low-carb, gluten-free bake is comforting, nutritious, and perfect for family dinners or meal prep.
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour 10 minutes
- Yield: 4 servings
- Category: Casserole
- Method: Roasting, Baking, Mixing
- Cuisine: International
Ingredients
1 1/2 pounds spaghetti squash (about half of a standard 3 lb squash)
8 ounces salmon (2 fillets)
3 tablespoons olive oil, divided
2 teaspoons garlic powder (or 2 garlic cloves, minced)
1/2 teaspoon sea salt, plus extra pinches for squash and salmon
1/4 teaspoon red pepper flakes
2 tablespoons flour (all-purpose or gluten-free)
1 cup milk
2/3 cup Parmesan cheese, freshly grated (divided)
Optional substitutions: Swiss, Jarlsberg, or Smoked Gouda
Instructions
- Preheat oven to 400°F (200°C). Slice spaghetti squash in half lengthwise, scoop out seeds, drizzle with olive oil, and season with salt. Place cut side down on a baking sheet and roast 35–40 minutes until tender. Scrape with a fork to create strands.
- Season salmon fillets with salt and drizzle of olive oil. Bake on a lined sheet pan for 12–15 minutes until cooked through. Flake into bite-sized pieces and set aside.
- In a saucepan, heat 2 tablespoons olive oil over medium heat. Add garlic and red pepper flakes, cooking briefly until fragrant. Whisk in flour to form a roux.
- Slowly whisk in milk, cooking until thickened. Stir in 1/3 cup Parmesan, salt, and pepper to taste.
- Combine spaghetti squash strands, flaked salmon, and sauce in a large bowl. Toss gently to coat.
- Transfer mixture to a greased baking dish. Sprinkle with remaining Parmesan.
- Bake 15–20 minutes at 375°F (190°C) until bubbly and lightly golden. Serve warm.
Notes
Add spinach or kale for extra greens.
Use smoked salmon for a richer flavor.
Swap Parmesan with Gouda, Swiss, or Jarlsberg for variety.
Make it dairy-free using almond milk and plant-based cheese.
Add sun-dried tomatoes or roasted red peppers for brightness.
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 3g
- Sodium: 420mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 22g
- Cholesterol: 65mg
Find it online: https://justsosavory.com/salmon-spaghetti-squash-bake/
