These French Onion Spaghetti Squash Boats are a house favorite! Stuffed with a french onion filling, these are packed with tons of flavor like the classic french onion soup! They make a super delicious, healthy, easy weeknight meal and can be made vegan!
To be honest, I didn’t make spaghetti squash until I was probably 28. For some reason it always intimidated me. However, it has now quickly become one of my favorite veggies! They are incredibly versatile, so you’ll never get sick of them!
Why you’ll love these spaghetti squash boats
- They are incredibly simple to make!
- Can be made into a meal prep by removing the filling from the squash boats and placing it in tupperware.
- They’re versatile! Throw in your favorite ground meat or beans for added protein.
- FULL of flavor!
How to make spaghetti squash boats
- Start by roasting the spaghetti squash.
- While the squash roasts, make the french onion filling by caramelizing the onions.
- Add in your protein, if using.
- When the squash is done, use a fork to shred the insides. Add the filling to each half, mixing it in.
- Top with cheese and return to the oven until melty!
How to easily roast a spaghetti squash
I think this is the most intimdating part of making spaghetti squash for most people, but it is SO simple. I like to poke a couple holes in the outside of the squash with a fork and microwave it for 2-3 minutes PRIOR to cutting it in half as it makes it easier to cut. If you have a really good chef knife, you probably won’t have any issue.
You’ll drizzle each half with a little olive oil, sprinkle them with sea salt and pepper, and place flesh side down on a lined baking sheet. Then you just leave it in the oven to do it’s thing!
Ingredients to make french onion spaghetti squash boats
- Spaghetti squash
- Broth: Veggie or bone broth work! Bone broth adds some protein!
- Seasonings: Thyme, nutritional yeast, salt, pepper
- Garlic cloves
- Coconut aminos or liquid aminos
- White vinegar
- Avocado oil: or olive oil, whatever you prefer!
- Yellow onion
- Cheese of choice: I like VioLife for a vegan/dairy free option!
- Protein, if using: See notes above! Ground meat or beans work great!
- Parsley, for topping
How to add meat/protein to the filling
This can be a great high protein, low carb meal option! You can use ground chicken, beef, or turkey to make it more filling. For a vegan option, stir in 1/2 a can of great northern beans or a few tablespoons of hemp hearts!
- Adding ground meat: Simply cook your ground meat in a seperate pan while the onions are caramelizing. Once the onions are done cooking, and before you add in the remaining ingredients (such as the broth, etc), add the cooked meat to the onion mixture. Then continue with the instrutions!
- Adding beans: Same as above! Add the beans to the onions once they’re done cooking down, then continue with the remaining instructions.
If you make these, be sure to tag me @danishealthyeats on Instagram! x
More recipes you’ll love!
- Healthy vegan queso
- Healthy pot pie soup
- Copycat Bitchin’ Sauce
- Roasted veggie plates with garlic tahini yogurt dip
French Onion Spaghetti Squash (Vegan options, Gluten free)
- 1 spaghetti squash
- 2 tbsp avocado oil *or olive oil
- sea salt & pepper to taste
French onion filling
- 1 super large yellow onion or 2 small
- 3 cloves garlic
- 1 tsp sea salt
- 1/4 cup broth
- 1 1/2 tsp white vinegar
- 1/2 tbsp nutritional yeast *optional, but love the flavor!
- 1/2 tsp pepper
- 1 tsp dried thyme
- pinch red pepper flakes
- cheese as desired
Protein of choice
- 1 can white beans OR *See notes on how to add this!
- 1/2 lb ground meat (turkey, chicken, beef) *See notes on how to add this!
- Preheat oven to 450F.
- Cut your spaghetti squash in half. Scoop out just the seeds. Drizzle the flesh-side of each with avocado oi (about 1/2 tbsp each). Sprinkle generously with sea salt & pepper. Place flesh-side down on a lined baking sheet. Bake for 30 minutes.
French onion filling
- Slice the onions into thin half moon shapes.
- Add a tbsp of avocado oil to a large pan. Add the onions. On low, cook the onions for 10 minutes, stirring every so often. Then, add the salt. Cook another 20 minutes, stirring every so often, until the onions have caramelized.
- If adding a protein option, add it to the pan now. Then add in the remaining ingredients (garlic, broth, vinegar, seasonings, etc). Turn the heat to medium and let the mixture cook 3 minutes until it thickens up.
Putting it all together
- Once the squash has cooled slightly, use a fork to shred the insides. Then divide the french onion filling amongst both halves, mixing it in well.
- Add a handful of cheese to each half and return to the oven for a few minutes until the cheese is melty. You could also place it under the broiler for 2 or so minutes for a toasty cheese (watch VERY closely as the cheese can burn quick!).
- Sprinkle with chopped parsley and serve!
*If using ground meat, cook the meat in a separate pan while the onions are caramelizing. Then add the meat to the onions where instructed in the instructions!