Crispy on the outside and chewy on the inside, this spaghetti squash galette is a true delight. Low in calories and rich in dietary fiber, it pairs perfectly with chicken tenders and boiled vegetables for a well-balanced snack or lunch. The secret to a perfectly crispy finish is squeezing out the moisture thoroughly.
About This Recipe
Spaghetti squash is a unique winter squash that separates into noodle-like strands when cooked and shredded. It is low in calories and has a crisp texture, making it an appealing substitute for noodles or a great addition to salads. This time, we took advantage of that texture to create a galette. It is crispy on the outside, pleasantly chewy on the inside, and very satisfying. It is perfect for those looking for a healthy snack or a balanced lunch with added protein. When our team actually made it, we found it easier than expected and felt it would be a great fit for breakfast or a bento box.Ingredients (Serves 2)
- Spaghetti squash 1/2 (about 300-400g of shredded strands)
- Sea salt 1 tsp (total for prep and seasoning)
- Coconut oil (or olive oil) 1 tbsp
- Parsley (minced) a little
- Black pepper a little
- (Optional) Egg 1 — if using as a binder
- Garnish (optional) Broccoli (divided into small florets and boiled)
- Garnish Chicken tenders 2 (grilled with salt and pepper)
Instructions
- Prep the spaghetti squash: Cut the squash into rounds and remove the seeds with a spoon. Bring a pot of water to a boil, add the squash, and boil over medium heat for 10-15 minutes (until a skewer easily pierces through). Once boiled, transfer to cold water and shred into strands by hand.
- Squeeze out the moisture thoroughly: Squeeze the shredded spaghetti squash firmly with paper towels or a clean cloth to remove as much moisture as possible. Doing this carefully will ensure a crispy finish.
- Season and shape: Place the spaghetti squash in a bowl, add half of the sea salt, black pepper, and parsley, and mix well. If necessary, crack in an egg and mix lightly, then divide into 5-6 portions and shape into small pancakes (about 8-10cm in diameter) by hand.
- Cook: Heat the coconut oil in a frying pan, lower the heat to medium-low, and arrange the galettes. Cook for about 4-5 minutes on one side until the surface is golden brown and crispy, then flip and cook for another 3-4 minutes until cooked through to the center.
- Finish: Serve on a plate and garnish with boiled broccoli and chicken tenders grilled with salt and pepper. If you like, you can also top it with lemon, yogurt sauce, or a small amount of soy sauce and sesame oil.
Nutrition and Health Benefits
Spaghetti squash is lower in calories than regular pumpkin and rich in dietary fiber, making it easy to feel full and helping to support your intestinal environment. It also contains vitamin C, beta-carotene, and potassium, which help with antioxidation and reducing swelling. Coconut oil contains medium-chain triglycerides (MCTs), which enhance satisfaction along with flavoring. Adding chicken tenders provides high-quality protein, making it a well-balanced meal. The calorie count for one serving, including garnishes, is roughly 200-350 kcal (estimated), making it suitable for a light meal while dieting.Tips for Variations
- If you love cheese, top the galette with pizza cheese right after flipping it to melt and add richness.
- When you want to change the flavor, drizzle a sauce made of a small amount of soy sauce and sesame oil for a Japanese-style finish.
- If you want to add even more nutrition, mix in a small amount of finely chopped spinach, chopped nuts, or chia seeds to boost the texture and nutritional value.
- Instead of pan-frying, you can also bake them in an oven preheated to 200°C (400°F) for about 15-20 minutes for a crispy finish (flipping halfway through is recommended).
- If you want to make it gluten-free, use only an egg as a binder without breadcrumbs, or use almond flour.