Vegetarian Stroganoff Spaghetti Squash

5 from 6 votes
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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. Stuffed Spaghetti Squash with Mushroom Stroganoff Sauce

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 Cook Mushrooms and Spaghetti Squash

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.

Creamy Yogurt-Based Mushroom Sauce

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.Spaghetti Squash with Savory Mushroom Stroganoff Sauce (Low Carb, Vegetarian)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

5 from 6 votes

Vegetarian Stroganoff Spaghetti Squash

Mushroom Stroganoff Spaghetti Squash with crispy garlic breadcrumbs is a low-carb, healthy vegetarian meal ready in 1 hour.
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 4

Ingredients  

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

I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.

If you love this recipe, please leave a star rating and review below!

 

 

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10 Comments

  1. Alex says:

    I would love to make this! Do you have any suggestions on what to replace the ingredients that contain gluten with?

    1. Jamie Vespa says:

      Hi Alex – you can use GF all-purpose flour and GF panko breadcrumbs (such as Ians brand). Enjoy!

  2. Linda J. says:

    It looks wonderful and I’m eager to make it. My husband and I do not drink alcohol. What should I use to deglaze the mushroom mixture?

  3. Dawn Selfe says:

    5 stars
    I’m not a vegetarian, but I have recently started eating healthier and stumbled on this recipe. Decided to make this for a meatless Monday big meal of the day. This was so good. The husband even said he was surprised with how good the squash was with it. We are very much meat eater’s and I make beef stroganoff all the time. I don’t see the need to make stoganoff with meat again, with this recipe. I miss read the servings for the calorie count, but still with eating double the serving size that was only 744 calories. I will be able to stay under my 1,700 calories for the day. Thank You so much for the recipe.

  4. Kyle says:

    5 stars
    I made this tonight for my wife and I. It was so easy to make and I’m absolutely obsessed. This recipe will be a new dish in my arsenal 😎

  5. Meaghan says:

    5 stars
    Made this for my parents tonight and they LOVED it! My dad has a restricted diet so it can be hard to find a meal he can eat with no subs and this was a success! The flavor was awesome and I love a cream meal without using cream. I will definitely file this under “make again!” Thanks!!

  6. Cori says:

    5 stars
    I really love the idea of serving this atop spaghetti squash! I made this but I halved the mushrooms and used some soy crumbles (to make it enough for a Meal for me). I also didn’t have flour, so I used corn starch—it worked fine. I love the tang that the yogurt adds! Thanks!

    1. Jamie Vespa says:

      Hi Cori–Love the sound of your substitutes. I’ll have to try it with soy crumbles next time. Thank you for taking the time to leave a review!

  7. Haley W says:

    5 stars
    Delish!! I had the meat version growing up but hadn’t tried a plant-based version since going vegetarian. So nostalgic!

    1. dishingouthealth says:

      Love it!! So glad you enjoyed it!