Heart-Healthy Spaghetti Casserole

Indulge in a guilt-free comfort meal with this Heart-Healthy Spaghetti Casserole, a wholesome twist on a classic favorite. Made with nutrient-packed whole-grain spaghetti, fresh vegetables like zucchini, spinach, and carrots, and a flavorful low-sodium tomato sauce, this baked casserole is as nutritious as it is satisfying. Layers of creamy low-fat ricotta, melted mozzarella, and a sprinkle of Parmesan create a rich, cheesy topping while keeping heart health in mind. Ready in just under an hour, this dish is perfect for weeknight dinners or meal prep, offering a family-friendly option that's both hearty and nourishing. Whether you're seeking a vegetarian main course or a delicious new way to enjoy pasta, this recipe is a winning choice for anyone prioritizing health without sacrificing flavor.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 12 ounces Whole-grain spaghetti
• 2 tablespoons Olive oil
• 1 medium Yellow onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 medium Zucchini, diced
• 1 medium Carrot, shredded
• 28 ounces Low-sodium crushed tomatoes (canned)
• 2 tablespoons Tomato paste (no salt added)
• 1 teaspoon Dried basil
• 1 teaspoon Dried oregano
• 0.5 teaspoons Crushed red pepper flakes (optional)
• 4 cups Fresh spinach, chopped
• 1 cup Low-fat ricotta cheese
• 1 cup Shredded part-skim mozzarella cheese
• 0.5 cup Grated Parmesan cheese
• 0.5 teaspoons Black pepper, freshly ground

Directions

Step 1

Preheat the oven to 375°F (190°C). Grease a 9x13-inch casserole dish lightly with olive oil or cooking spray.

Step 2

Cook the whole-grain spaghetti according to the package instructions until al dente. Drain and set aside.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped onion and cook for 3-4 minutes until translucent.

Step 4

Stir in the minced garlic, zucchini, and shredded carrot. Cook for an additional 5-7 minutes until the vegetables are tender.

Step 5

Add the crushed tomatoes, tomato paste, dried basil, dried oregano, and red pepper flakes (if using) to the skillet. Stir well to combine. Simmer for 10 minutes to allow the flavors to meld.

Step 6

Stir the chopped fresh spinach into the skillet and cook for 1-2 minutes until wilted. Season with freshly ground black pepper.

Step 7

In a large mixing bowl, combine the cooked spaghetti with the vegetable-tomato sauce mixture, ensuring everything is evenly coated.

Step 8

Spread half of the spaghetti mixture into the prepared casserole dish. Dollop and gently spread the ricotta cheese over the layer.

Step 9

Add the remaining spaghetti mixture on top, spreading it evenly. Sprinkle the shredded mozzarella and grated Parmesan cheese over the casserole.

Step 10

Cover the casserole loosely with aluminum foil and bake in the preheated oven for 20 minutes.

Step 11

Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and golden brown.

Step 12

Let the casserole cool for 5 minutes before serving. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	2250.2 grams (2250.2g)

Amount per serving	% Daily Value*
Calories	1920

Total Fat 90.30g	116%
Saturated Fat 39.70g	199%
Polyunsaturated Fat 2.70g
Cholesterol 194mg	65%
Sodium 2040mg	89%
Total Carbohydrate 194.30g	71%
Dietary Fiber 43.70g	156%
Total Sugars 52.70g
Protein 114.40g	229%

Vitamin D 0IU	0%
Calcium 2482mg	191%
Iron 21mg	118%
Potassium 5525mg	118%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.7%

Protein: 22.3%

Carbs: 38.0%