Cut both spaghetti squash in half and remove the seeds (scoop them out with a metal spoon).
Brush the inside with olive oil (or spray with an olive oil spray) and sprinkle with sea salt and pepper.
Place cut-side down in a baking dish.
Fill baking dish ¼” with water.
Cover baking dish with aluminum foil.
Bake in the preheated oven for 45-60 minutes or until the squash is soft to the touch (it will compress down when pushed lightly).
Remove from the oven and turn the cut-side to the top.
Let cool.
Use a fork to shred the spaghetti squash, being careful not to poke holes in the shell.
Leave shredded spaghetti squash in the shell while you make the cheese sauce.
Make the cheese sauce:
Preheat oven to 375 degrees F.
In a small bowl, combine flour sea salt and garlic powder. Set aside.
Melt butter in a medium saucepan over medium heat.
Add dry ingredients and whisk to combine.
Whisk constantly until ingredients just start to brown (about 1-2 minutes).
Add milk and whisk until mixture is smooth.
Continue cooking over medium-high heat until the mixture comes to a boil and starts to thicken (about 3-5 minutes).
Once mixture is thick, add 2 cups of shredded cheese and whisk until the cheese is completely melted.
Once cheese sauce is smooth, remove the saucepan from the heat.
Putting it together:
Distribute cheese sauce evenly among the four halves of shredded spaghetti squash (with the size squashes I had, I used about ½ cup plus 2 TBS of cheese sauce for each of the four halves).
Use a fork to gently stir the cheese sauce into each half of shredded spaghetti squash.
Once the sauce is evenly distributed in the squash, use the fork or a spatula to smooth out the surface of each squash half.
Top with remaining ½ cup of cheese and bake in preheated oven for 15 minutes, or until the cheese on the top is melted and lightly brown.
Serve warm!
Video
Notes
*for an even lower carb count than listed in the nutritional information (which was calculated using all-purpose flour), use tapioca starch! Ingredient substitutions
Spaghetti Squash. I do not recommend making substituions for the spaghetti squash in this recipe! The only thing that might vary in regards to the squash is the size. You could use one very large 4 lb. squash and only cut it into two halves instead of four if that is what you can find! Just note you will have to adjust the roasting time accordingly.
Olive Oil. Any neutral oil works perfectly in this recipe. The purpose of the oil is to help the salt/pepper/spices adhere to the squash before roasting. I recommend olive oil or avocado oil.
Butter. The butter adds such a great flavor and texture to the cheese sauce, that I cannot (in good conscience) suggest substituting it for anything else, except maybe ghee.
All-purpose flour. There are actually lots of different substitutions that can be made for the all-purpose flour in this recipe. I have used gluten-free all-purpose flour, tapioca flour and cornstarch with great success. Choose whichever variety best fits your dietary needs.
Cheddar Cheese. The sharpness and flavor of the cheese is totally up to you to choose! We like extra sharp cheddar in our house, as well as gouda, gruyere, etc.
Store/freeze
Store in an airtight container in the refrigerator for 3-5 days, or in the freezer for up to 1 month.