![French onion-stuffed spaghetti squash on a light blue plate, with a fork scooping out some of the squash filling](https://cdn.statically.io/img/www.eatingwell.com/thmb/bWGjZKTXSWnyP5ebixa2QgA5NB0=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/french-onion-stuffed-spaghetti-squash-8030699-1x1-5446ac6c6afa4894ba32abf9ceda7759.jpg)
Photographer: Brie Goldman, Food Stylist: Holly Dreesman
![Ingredients for the French onion-stuffed spaghetti squash recipe](https://www.eatingwell.com/thmb/1ro4zKfiJvur3YtCw6Vecedobx4=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/french-onion-stuffed-spaghetti-squash-8030699-ingredients-1x1-807f83adbd394f62a5e496112dff163d.jpg)
Photographer: Brie Goldman, Food Stylist: Holly Dreesman
Ingredients
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1 (2 1/2 pound) spaghetti squash, halved lengthwise and seeded
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½ teaspoon salt, divided
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½ teaspoon ground pepper, divided
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2 tablespoons extra-virgin olive oil
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1 large onion, quartered and thinly sliced
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½ cup low-sodium vegetable or chicken broth
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3 cloves garlic, minced
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1 ¼ teaspoons dried thyme
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1 (15 ounce) can low-sodium cannellini beans, rinsed
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1 ¼ cups shredded Gruyère cheese
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Chopped parsley for garnish (Optional)
Directions
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Position rack in upper third of oven. Preheat to 450°F.
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Place squash cut-side down in a microwave-safe dish and add 1/4 cup water. Microwave, uncovered, on High until the flesh is tender, 10 to 12 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400°F oven until tender, 40 to 50 minutes.) When cool enough to handle, scrape the squash from the shells into a large bowl. Add 1/4 teaspoon each salt and pepper; stir to combine.
Photographer: Brie Goldman, Food Stylist: Holly Dreesman
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Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, until softened and beginning to brown about 5 minutes. Add broth, garlic, thyme and the remaining 1/4 teaspoon each salt and pepper. Cook, stirring, until the onions are very soft and the liquid has evaporated, about 5 minutes more. Transfer to the bowl with the squash; stir in beans and 1 cup cheese.
Photographer: Brie Goldman, Food Stylist: Holly Dreesman
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Place the squash shells on a large rimmed baking sheet. Divide the filling between the shells and sprinkle with the remaining 1/4 cup cheese.
Photographer: Brie Goldman, Food Stylist: Holly Dreesman
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Bake until hot and the cheese has melted, about 10 minutes. Turn the broiler on High and broil until the cheese starts to brown, about 2 minutes more. Sprinkle with parsley before serving, if desired.
Nutrition Facts (per serving)
370 | Calories |
19g | Fat |
35g | Carbs |
17g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1/4 squash (about 1 1/4 cups filling) | |
Calories 370 | |
% Daily Value * | |
Total Carbohydrate 35g | 13% |
Dietary Fiber 8g | 29% |
Total Sugars 9g | |
Protein 17g | 34% |
Total Fat 19g | 24% |
Saturated Fat 8g | 40% |
Cholesterol 37mg | 12% |
Vitamin A 756IU | 15% |
Vitamin C 12mg | 13% |
Vitamin D 8IU | 2% |
Vitamin E 1mg | 9% |
Folate 30mcg | 8% |
Vitamin K 4mcg | 3% |
Sodium 652mg | 28% |
Calcium 442mg | 34% |
Iron 3mg | 17% |
Magnesium 93mg | 22% |
Potassium 583mg | 12% |
Zinc 3mg | 27% |
Vitamin B12 1mcg | 42% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.