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Preheat oven to 375°F (190°C).
Wash and cut squash in half lengthwise. Scoop out seeds.
Place cut-side down on a greased baking dish.
Bake for 35-45 minutes until fork tender.
Once cool to the touch, use a fork to scrape the strings out of the squash halves. Set squash strands and empty shells aside.
In a large pot, melt butter over medium heat.
Add onion and cook for 2 minutes until softened but not brown.
Add garlic and cook for 1 minute.
Stir in flour and mix well. Cook for 1 minute.
Gradually whisk in milk until sauce thickens.
Remove from heat and stir in cheese until melted and mixed in.
Add pepper, salt and nutmeg. Taste and adjust as desired, especially if using mild cheese.
Mix sauce with spaghetti squash strands.
Divide mix into spaghetti squash shells or place in greased baking dish.
In separate small bowl, mix Panko crumbs, parsley and Parmesan cheese.
Sprinkle on top.
Bake in preheated oven at 375°F (190°C) for 20-30 minutes or until heated through and top is browning. If top is browning too quickly, cover with aluminum foil.