French Onion Soup Spaghetti Squash

My French Onion Soup Spaghetti Squash is cozy, cheesy, and creamy with all that nostalgic onion-soup flavor—but with a light, veggie-forward twist. Picture this: caramelized onion vibes, melty Parm, and creamy, whipped cottage cheese all tucked into a golden spaghetti squash “bowl.” It’s giving comfort food… without the post-meal nap.

These French Onion Soup Spaghetti Squash Bowls taste indulgent but are secretly packed with protein thanks to Greek yogurt and whipped cottage cheese. Each spaghetti squash half becomes its own edible bowl (fewer dishes, hallelujah) filled with a luscious, onion-forward mixture that’s finished with a bubbly, golden Parm crust. The result? A cozy fall meal that’s light enough for lunch but satisfying enough for dinner.

❤️ Why You’ll Love French Onion Soup Spaghetti Squash

Because this recipe has all the best parts of French onion soup—creamy, savory, cheesy—but you don’t need an army of onions or a 90-minute simmer session. It’s also low-carb, high-protein, and looks like it took way more effort than it did (which, let’s be honest, is my kind of weeknight win). It’s also the kind of meal that makes your kitchen smell like a fancy bistro in Paris… even if you’re just in your yoga pants reheating leftovers.

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🍲 Ingredients

My French Onion Soup Spaghetti Squash uses a few simple staples you probably already have, but when combined, they hit that perfect “wow, this tastes like a restaurant dish” balance.

🥣 Spaghetti squash is the star. Once roasted, the strands mimic pasta but with a delicate sweetness that complements the savory onion flavors beautifully.

🧅 Greek yogurt (or sour cream) adds a creamy, tangy base that keeps things light without sacrificing richness.

🧄 Garlic powder, onion powder, and scallions layer in that iconic French onion depth without the need to caramelize onions for an hour.

🧀 Whipped cottage cheese gives the filling a luscious, protein-packed creaminess—don’t skip it! If you can’t find the whipped kind, blend small curd cottage cheese until smooth.

🧂 Parmigiano-Reggiano is what brings that salty, nutty punch and creates a perfectly golden crust when baked.

🥛 Low-fat milk helps bring everything together for that velvety, dip-like consistency.

👩‍🍳 How to Make French Onion Soup Spaghetti Squash

Preheat your oven to 400°F and line a baking sheet with parchment paper because we’re not scrubbing pans tonight. Cut the squash in half widthwise—yes, widthwise! It gives you those perfect bowl-shaped halves. Scoop out the seeds, brush the insides with olive oil, and roast them cut-side down for about 30 minutes until tender.

While the squash roasts, mix together your Greek yogurt, parsley, scallions, onion powder, salt, garlic powder, pepper, cottage cheese, a bit of Parmesan, and milk until you’ve got a creamy, dreamy French-onion-dip-like mixture.

When the squash is ready, flip those golden halves, fill each with your mixture, sprinkle the remaining Parmesan on top, and bake for another 10 minutes until everything is bubbly and lightly browned.

Grab a fork, swirl, and enjoy every cheesy bite straight out of the shell.

🗒 Substitutions

• No Greek yogurt? Sour cream works perfectly.
• Don’t have Parmigiano-Reggiano? Try shredded Gruyère or Swiss for that classic French onion flavor.
• Dairy-free? Use your favorite plant-based yogurt and vegan cheese shreds—the texture stays creamy and satisfying.

You May Also Like

• Big Mac Spaghetti Squash
• Buffalo Chicken Spaghetti Squash

👝 How to Store Leftovers

Let leftovers cool completely before sealing them in an airtight container. They’ll keep in the fridge for up to four days — perfect for weekday lunches.

🤔 Common Questions

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4.25 from 4 votes

French Onion Soup Spaghetti Squash Bowls

Prep Time: 10 minutes mins

Cook Time: 30 minutes mins

Servings: 2

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Ingredients 

1x2x3x

• ▢ 1 spaghetti squash
• ▢ 2 tsp extra virgin olive oil
• ▢ ¾ cup low-fat Greek yogurt
• ▢ 2 tbsp fresh parsley, chopped
• ▢ 1 bundle scallions, chopped
• ▢ ¾ tsp onion powder
• ▢ ½ tsp kosher salt
• ▢ ¼ tsp garlic powder
• ▢ ¼ tsp pepper
• ▢ ¾ cup low-fat whipped cottage cheese
• ▢ ½ cup shredded Parmigiano-Reggiano
• ▢ 2 tbsp low-fat milk

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Instructions 

• Preheat the oven to 400°F
• Cut the squash in half widthwise and deseed. Brush with olive oil and place, cut side down, onto a parchment-lined baking sheet. Roast for 30 minutes
• While the squash roasts, mix together Greek yogurt, parsley, chopped scallions, onion powder, salt, garlic powder, pepper, cottage cheese, ¼ cup shredded Parmesan, and milk.
• Flip over the squash halves, fill each with French onion dip mixture, top with remaining shredded parm and bake for 10 minutes more on the middle rack of the oven.
• Mix and enjoy warm!

Notes

• Microwaving the squash for 2 minutes will make it easier to cut in ½.
• If you can’t find whipped cottage cheese, add small curd cottage cheese to a blender and blend until smooth.

Nutrition

Calories: 423kcal, Carbohydrates: 42g, Protein: 32g, Fat: 16g, Saturated Fat: 7g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Cholesterol: 26mg, Sodium: 1453mg, Potassium: 695mg, Fiber: 8g, Sugar: 20g, Vitamin A: 1286IU, Vitamin C: 17mg, Calcium: 591mg, Iron: 2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Tried this recipe?Mention @erekav or tag #cookingwithereka!