Vegetarian Stroganoff Spaghetti Squash

Vegetarian Stroganoff Spaghetti Squash with mushrooms and crispy breadcrumbs is a low-carb, nutritious meal. Ready in 1 hour, this hearty dinner will be a weeknight family favorite.

Why You'll Love this Vegetarian Stroganoff: 

A meaty mushroom blend simmered in a savory yogurt-based sauce, served over spaghetti squash. This low-carb, vegetarian riff on classic Beef Stroganoff is every bit as hearty and satisfying.

This time of year, I'm craving ALL the cozy comfort food. (Hence the spike in soups, stews, and casserole recipes on the blog lately.) The challenge, however, is creating more plant-centric versions of the classics without scarifying flavor. Which is where this hearty Mushroom Stroganoff comes in!

We're using a whole pound of nutrient-rich mushrooms (I use a mix of cremini and shiitake) to add meaty texture and savory depth. And in place of classic egg noodles, the stroganoff is served over strands of spaghetti squash. Of course you can keep it classic and stick with egg noodles, however I love the texture of spaghetti squash. Plus, it's rich in fiber which helps fills you up without weighing you down.

This riff on stroganoff will satisfy both vegetarians and omnivores alike. Plus, it comes together in right around 1 hour, making it suitable for weeknight cooking. Top with Garlicky Panko Breadcrumbs and watch both kids and adults go nuts for it.

How to Bake Spaghetti Squash:

Cooking spaghetti squash is a super simple process. The hardest part is actually slicing the squash into two equal halves (tip: use your sharpest chef’s knife!). Here’s how it’s done:

• First, rest the squash horizontally on a cutting board. Hold the squash firmly in place with your non-dominant hand.
• Next, position the squash upright with the widest end against the cutting board. Using a sharp chef's knife, start slicing at the top, rotating downward. Be careful to keep your hands out of the path of the knife.
• Use a spoon to scoop out the seeds and stringy insides. You can either discard the seeds or roast them like you would pumpkin seeds! They make a great crunchy snack.
• Next, brush the cut sides with oil and lightly season with salt and pepper. Place the squash halves, cut side-down, on a baking sheet coated with foil.
• Bake at 400°F for 40 minutes, or until the flesh is fork-tender. A good rule of thumb for doneness is if the spaghetti-like strands easily release from the skin. If not, continue baking and check on it every 5 to 10 minutes.

Once the squash is roasted, you’re ready to fill it up! I prefer to eat it right out of the boat instead of dirtying a dish. Plus, edible serving bowls are some of my greatest pleasures.

Recipe Instructions:

This mushroom-based sauce is simple to make, yet super complex in flavor. It starts with my favorite duo, shallots and garlic, which add an aromatic edge. Once they soften, it's time to deploy the mushrooms. You can use any mix of mushrooms you like, however I find that cremini and shiitake are easiest to find. (Sliced portobello caps and/or white button mushrooms are also good options.)

Once the mushrooms turn golden, deglaze the pan by pouring in the white wine. This recipe calls for dry white wine, such as Sauvignon Blanc or Pinot Grigio, which to be less sweet and more crisp.

Once the wine cooks down, stir in the broth and flour mixture and let it cook for at least 5 minutes. You want to cook out the flours’ rawness and create a cohesive roux before stirring in the yogurt. Which brings me to my next point: Use whole-milk Greek yogurt! Anything with less fat runs the risk of curdling in the hot broth.

This is also why you don't want to let the mixture boil once the yogurt is added. Simply stir it in and warm it through and then remove it from the heat.If you give recipe a try, be sure to tag #dishingouthealth so I can see your beautiful creations! And don't forget to follow along on Facebook and Pinterest for the latest recipe updates.

More Spaghetti Squash Recipes:

Spaghetti Squash with Vegan Vodka Sauce

Brown Butter Kale and Fontina Spaghetti Squash

Vegetarian Stroganoff Spaghetti Squash

Mushroom Stroganoff Spaghetti Squash with crispy garlic breadcrumbs is a low-carb, healthy vegetarian meal ready in 1 hour.

5 from 6 votes

Print Pin Rate

Course: Main Course

Cuisine: American

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Servings: 4

Calories: 372kcal

Author: Jamie Vespa MS, RD

Ingredients

• ▢ 2 medium spaghetti squashes halved lengthwise
• ▢ Salt and black pepper
• ▢ 3 Tbsp. olive oil divided
• ▢ 1 Tbsp. butter
• ▢ ½ cup chopped shallots
• ▢ 8 oz. cremini mushrooms sliced
• ▢ 8 oz. shiitake mushrooms stemmed and torn
• ▢ 3 garlic cloves minced
• ▢ 1 Tbsp. fresh thyme leaves
• ▢ ½ cup dry white wine
• ▢ 1 ½ cups vegetable broth
• ▢ 2 Tbsp. flour
• ▢ 1 Tbsp. Worcestershire sauce
• ▢ 1 tsp. Dijon mustard
• ▢ ⅓ cup plain whole-milk Greek yogurt
• ▢ *Crispy Garlic Breadcrumbs* optional
• ▢ 1 ½ Tbsp. olive oil
• ▢ ½ cup panko breadcrumbs
• ▢ ½ tsp. granulated garlic

Instructions

• Preheat oven to 400°F. Scoop out seeds of squash; discard. Brush the inside of each squash half evenly with 1 Tbsp. oil, and season with salt and pepper. Place squash, cut-side down, on a baking sheet. Bake for 40 minutes, until interiors easily pierce with a fork.
• Meanwhile, heat remaining 2 Tbsp. oil and butter in a large skillet over medium. Add shallots and mushrooms; cook until mushrooms turn golden, about 6 to 7 minutes. Add garlic, thyme, and ½ tsp. each salt and pepper; cook 1 minute. Add wine; cook until mostly reduced.
• In a medium bowl, whisk broth, flour, Worcestershire, and mustard until combined. Pour into skillet, bring to a simmer, and cook until sauce thickens, about 5 minutes. Turn off heat and stir in yogurt.
• Use a fork to shred spaghetti-like strands from squash. Transfer to a plate and top with Mushroom Stroganoff, or enjoy right out of squash boats. Garnish with Crispy Garlic Breadcrumbs, if desired.
• *To prepare Crispy Garlic Breadcrumbs, heat oil in a skillet over medium-low. Add panko and garlic; Cook, stirring often, until panko is golden, about 4 minutes.

Nutrition

Serving: 1squash boat | Calories: 372kcal | Carbohydrates: 43g | Protein: 10g | Fat: 15g | Saturated Fat: 5g | Sodium: 680mg | Fiber: 6g | Sugar: 12g

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