The Foodie Dietitian Blog

Eggplant Parmesan Spaghetti Squash Boats

A classic comfort food gets a fun seasonal twist. Eggplant parmesan spaghetti boats make for a hearty, cheesy, delicious dinner. 

A classic comfort food gets a fun seasonal, lighter twist. Eggplant parmesan spaghetti boats make for a hearty, cheesy, delicious dinner. | @TheFoodieDietiitianI’m totally an Italian girl at heart when it comes to food. My dying meal involves red sauce and pasta (and a glass bottle of Montepulciano). ‘Nough said.

Giving up meat and poultry at a young age, I had to find a meat-like substitute that I could slather tomato sauce and mozzarella cheese on. Enter, the eggplant. Eggplant parmesan is by far one of my favorite comfort food meals. But when you add pasta on the side, it ends up becoming a pretty heavy meal – one that I never can finish.

So, in an effort to lighten up the carbo load, I decided that spaghetti squash (in season this time of year) would be a delicious, lighter substitute for regular ol’ spaghetti. I love spaghetti squash. Mainly because shredding the squash into strands with a fork is quite possibly one of my favorite culinary pastimes. It’s fun. Trust me.

Spaghetti Squash Boats | @TheFoodieDietitian

This meal is pretty straight forward. You roast the squash. Bread some eggplant. And layer your squash boats. Voila.

Eggplant Parmesan Spaghetti Squash Boats | @TheFoodieDietitian Parmesan Spaghetti Squash Boats | @TheFoodieDietitian

And the outcome is delightful. Saucy, cheesy, breaded eggplant with lighter, better-for-you “spaghetti” (squash). Not only is spaghetti squash lower in calories and carbs than pasta, it also packs in heart-healthy and immune-boosting nutrients like potassium, folic acid, vitamin A, and beta-carotene.

Spaghetti Squash Boats | @TheFoodieDietitian

Eggplant Parmesan Spaghetti Squash Boats

Yield: Serves 4

Eggplant Parmesan Spaghetti Squash Boats

Ingredients

  • 2 spaghetti squash, cut in half lengthwise and seeds removed
  • Olive oil
  • Salt and pepper to taste
  • 2 medium eggplant, cut in 1-inch slices
  • 2 tsp salt
  • 3/4 cup flour
  • 3 eggs, beaten
  • 1 1/2 cup Italian breadcrumbs
  • 4 cups roasted garlic tomato sauce
  • 3 cups mozzarella

Instructions

  1. Preheat oven to 400 degrees F and line baking sheets with parchment paper. Brush cut sides of squash with olive oil and season with salt and pepper to taste. Place squash (cut side down) onto baking sheet and bake for 40-50 minutes, or until tender. Remove from oven and let cool. Using a fork, scrape squash into strands.
  2. Coat eggplant with salt in a colander and let sit for 30 minutes. Remove eggplant and squeeze out any excess liquid using a towel.
  3. Place flour, eggs, and breadcrumbs into three separate bowls. One eggplant slice at a time, dip into the flour, the egg batter, and the breadcrumbs, in that order. Place coated slices onto new parchment-lined baking sheets.
  4. Lower oven temperature to 375 degrees and bake for 20 minutes. Remove from oven and cut eggplant slices into chunks.
  5. To assemble the squash boats, remove some of the squash strands from each boat and set aside in a bowl. Spread a layer of tomato sauce over squash and top with eggplant pieces. Layer the removed squash strands on top of the eggplant and cover with another layer of sauce. Add a second layer of eggplant pieces and top with tomato sauce and mozzarella cheese.
  6. Bake assembled squash boats in the oven for 20-25 minutes.
3.1
https://karalydon.com/recipes/eggplant-parmesan-spaghetti-squash-boats/

Eggplant Parmesan Spaghetti Squash Boats | @TheFoodieDietitian

I love how hearty and satisfying this meal is too! Perfect for winter time hibernation mode ;). Not that I’m hibernating or anything…

Tell me, have you ever tried spaghetti squash? What’s your favorite way to eat it? Check out my other favorite spaghetti squash boat below:

Vegetarian Enchilada Spaghetti Squash Boats

Vegetarian Enchilada Spaghetti Squash Boats

I'm a nutrition coach and yoga teacher helping people to learn to love food again. I love cooking, taking pictures of my food and traveling around the world. Follow my blog for delicious, seasonal vegetarian recipes and simple strategies to bring more yoga and mindfulness into your life. And check out my e-book to learn how to improve your health through nutrition and yoga. Show me what deliciousness you make! Tag me @karalydonRD on Instagram.

Comments

  1. So glad I found this! I was really in the mood for either chicken or eggplant parm and was looking for a healthier alternative instead of frying it, and always wanted to try spaghetti squash. Especially in college, it is sometimes difficult to find a healthier meal than the average caf food that is drowned in oil. The ingredients were so cheap, I think I spent maybe $15-20 for the ingredients and made probably 2-3 portions. Just finished making it, and it was DELICIOUS! Will definitely making it again. Thanks!

  2. Lisa Milton

    Oh my gracious!!! I am so happy about this great recipe find!! Can’t wait to make it! Thanks!

  3. I made this tonight and it was delicious! Thanks for the recipe!!

  4. Fred Squires

    I would love to make this dish but I can’t use Eggplant… are there any substitutes I can use???

  5. I’m new to the eggplant and spaghetti squash recipes; as in I’ve never cooked either. Lol. I want to make this tonight. Do you slice the eggplant before letting it sit with the salt? Sorry if this is novice question :).

  6. So when does the parmesan cheese come into play?

  7. Ooooo this sounds so good! Perfect belly-warming food. Makes me want to eat eggplant parmesan right now!

  8. I’ve been really craving eggplant parmesan and this is such a great recipe! Wow. How creative Kara!

  9. I LOVE eggplant parm, but I’m always a bit wary of all the calories in there. LOVE this lightened up version!

  10. Without spaghetti squash, I would not exist LOL!

  11. Oh I drooled over this on IG this morning! Gosh I love the eggplant in this dish as well! Spaghetti squash is pretty much the best thing ever! Love it!

  12. Love this! I’ve made a spaghetti squash boats lasagna style but this looks even better! 🙂

  13. I love spaghetti squash and eggplant parm! What a great idea, I must try this 🙂

  14. I actually have two cooked spaghetti squash halves in my fridge… I need to do something with them and eggplant part is one of my faves! Going to have to try this out!

  15. I LOVE spaghetti squash bowls – usually, mine involve turkey and sauce and cheese – haven’t ever thought of trying an Eggplant parmesan version – this needs to happen pronto!

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