French Onion-Stuffed Spaghetti Squash

This cheesy stuffed spaghetti squash features the classic flavors of French onion soup with the added benefit of fiber-rich cannellini beans. This hearty vegetarian dish starts in the microwave, but if you have the time, you can roast the squash in the oven for a sweeter, more intense flavor.

a recipe photo of the French Onion-Stuffed Spaghetti Squash
Photo: Photographer: Brie Goldman, Food Stylist: Holly Dreesman
Active Time:
35 mins
Total Time:
45 mins


  • 1 (2 1/2 pound) spaghetti squash, halved lengthwise and seeded

  • ½ teaspoon salt, divided

  • ½ teaspoon ground pepper, divided

  • 2 tablespoons extra-virgin olive oil

  • 1 large onion, quartered and thinly sliced

  • ½ cup low-sodium vegetable or chicken broth

  • 3 cloves garlic, minced

  • 1 ¼ teaspoons dried thyme

  • 1 (15 ounce) can low-sodium cannellini beans, rinsed

  • 1 ¼ cups shredded Gruyère cheese

  • Chopped parsley for garnish (Optional)


  1. Position rack in upper third of oven. Preheat to 450°F.

  2. 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.

  3. 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.

  4. 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.

  5. 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
Servings Per Recipe 4
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.

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