Gluten Free Mac and Cheese with Tuna

spaghetti squash mac and cheese

I used Ms. Bauer’s recipe as a starting point but made some changes to suit my hubby’s preferred diet needs at this time.


  • 1 medium spaghetti squash
  • salt and pepper
  • 3/4 cup milk, nonfat if desired
  • 1/4 tsp soy sauce
  • 1/4 tsp cayenne
  • 1/4 tsp nutmeg
  • 1/4 tsp dry mustard
  • 1/4 tsp onion powder
  • 1 TBS cornstarch
  • 1 cup cheddar cheese, lowfat if desired
  • 1 can albacore tuna
  • 1 TBS butter
  • 1/4 cup gluten free panko
  • 1 TBS dried parsley
  • 1 tsp olive oil


  • Preheat oven to 375
  • Cut the squash in half and remove seeds. Sprinkle with salt and pepper.
  • Bake until the squash is soft and easy to remove with a fork, about 30 minutes.
  • Remove from the oven and cool, then use a fork to scrape out the strands. Pat them dry to remove as much moisture as possible.

Make the Cheese Sauce

  • In a small saucepan combine 1/2 cup of the milk, the soy sauce, cayenne, nutmeg, mustard, and onion powder. Bring to a simmer over medium heat.
  • Mix the cornstarch with the remaining milk. Whisk into the sauce to combine. Continue to stir over medium heat until the sauce starts to thicken. Remove from heat
  • Add the cheddar cheese and stir until melted
  • Open the tuna, break it up into smaller pieces and add it to the sauce. stir in the butter.
  • Mix together the panko, parsley and olive oil.
  • Stir the removed spaghetti squash into the cheese sauce
  • Spray a baking dish with cooking spray and pour the “mac and cheese” into the dish. Sprinkle with the panko mixture.
  • Bake in the preheated oven for about 25 minutes until the breadcrumbs are lightly toasted and the mixture is bubbly.


Prep time includes cook time for the spaghetti squash

Keywords: gluten free mac and cheese, spaghetti squash, gluten free