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French Onion Spaghetti Squash Boats

  • Author: Michelle
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Diet: Gluten Free


Units Scale
  • 1 medium spaghetti squash
  • 1 tbsp avocado oil
  • Salt and pepper (omit pepper for AIP)
  • 1 tbsp ghee (sub avocado oil)
  • 2 onions, sliced thin
  • 3 cloves garlic, minced
  • 1 tsp coconut aminos
  • 1 tsp white wine vinegar
  • 1/4 cup beef broth
  • 1/2 cup gruyere cheese, grated (see notes for dairy-free)
  • Fresh thyme


  1. Preheat the oven to 400 F and line a large baking sheet with parchment paper
  2. Slice the spaghetti squash in half, lengthwise and scoop out the seeds. Drizzle the flesh with avocado oil and season with salt and pepper. Place on the baking sheet, flesh side down and poke the skin with a fork a few times. Bake in the preheated oven for 30-35 minutes or until softened.
  3. While the spaghetti squash cooks, heat the ghee in a large pan on low heat and add the onions. Saute on low for 10 minutes, stirring every few minutes. Add salt at the 10-minute mark and continue to cook for another 20 minutes, stirring every few minutes, until the onions are soft and caramelized.
  4. Add the garlic to the pan and saute for a few minutes before adding vinegar, broth, coconut aminos and more salt and pepper. Stir and bring to a simmer for 2-3 minutes. Set aside.
  5. Remove the spaghetti squash from the oven and allow to cool slightly before flipping. Use a fork to pull at the strands of the spaghetti squash. Add the onion mixture to the inside of the spaghetti squash and stir well.
  6. Top with cheese and return to the oven for 5 minutes, or until the cheese is melted.
  7. Serve topped with fresh thyme.


To make dairy-free, either use dairy-free cheese or omit the cheese altogether and add a spoonful of coconut cream and a pinch of nutritional yeast to the French onion mixture for that creamy feel!

All nutritional information are estimations and will vary. Estimations do not include optional ingredients.

  • Prep Time: 15
  • Cook Time: 45
  • Category: Main Dishes
  • Method: Baked
  • Cuisine: Global


  • Serving Size: 1 serving
  • Calories: 194
  • Fat: 12.4g
  • Carbohydrates: 15.8g
  • Fiber: 3g
  • Protein: 6.8g

Keywords: french onion spaghetti squash