Spaghetti Squash Egg Cups

Best Spaghetti Squash Egg Cups

October 6, 2023

For a perfect balance of carbs and protein, this spaghetti squash egg cups recipe is filling and nutritious!

If I can balance carbs and protein at a meal, I consider it a win! Perhaps it’s from my Body for Life days, but I still think it’s an ideal pattern for eating.

Nutrient breakdown of the ingredients in these spaghetti squash egg cups.

  • Spaghetti squash has 42 calories per cup with 10 grams of carbs, 2.2 grams of fiber, 1 g of protein, and 0.5 grams of fat. Plus, weight watchers considers spaghetti squash as having zero points!
  • Eggs have 71 calories per egg, 6 grams protein, 0 grams carbs, and 5 grams of fat.
  • Egg whites have 25 calories per 1/4 cup, 5 g protein, and zero fat. Plus, weight watchers considers eggs as zero weight watchers points.
  • Spinach is a powerhouse of a food. I have a full list of calories in veggies here, but 1 cup of spinach is only 7 calories!
  • Cherry tomatoes (quickly becoming one of my favorite treats!!) has only 25 calories per cup.

So, altogether, I’d say these ingredients make for a FABULOUSLY healthy and delicious recipe!

Spaghetti Squash Egg Cups

Recipe by: Amy Roskelley of Health Beet
Makes 6 Egg Cups
Prep Time: 45 minutes: Cook Time: 45 minutes: Total Time: 1 hour 30 minutes

Ingredients

  • 2 cups spaghetti squash flesh cooked and scraped
  • 1/2 cup egg whites
  • 2 large Egg
  • 1/4 cup spinach leaves chopped
  • 6 small cherry tomatoes,
  • 1/2 teaspoon salt

Directions

  1. Cook spaghetti squash. (I do this by cutting the squash in half, scraping out the seeds, and baking it at 350 degrees for 60-90 minutes. Scrape out flesh with a fork and save for later.
  2. Add 1/3 cup of cooked spaghetti squash to 6 muffin cups, sprayed with cooking spray.
  3. Whisk the eggs and egg whites together. Pour 1/4 cup of egg mix over each muffin cup filled with spaghetti squash.
  4. Top each spaghetti squash cup with sliced tomatoes, chopped spinach, a sprinkle of parmesan cheese, and salt.
  5. Bake at 350 degrees Fahrenheit for 40-45 minutes, or until egg is cooked all the way through and the top starts to become golden brown.
  6. Remove from oven and eat warm! Can be stored in the fridge for 4-5 days. Reheat and eat warm.

Nutritional Info (1 Egg Cup)

Calories 62; Carbohydrates 5 grams; Fat 2 grams; Protein 6 grams

Amy Roskelley is a health & fitness professional and owner of Health Beet

Spaghetti Squash Egg Cups
Amy Roskelley

ABOUT THE AUTHOR

Amy Roskelley is a health & fitness professional with a Bachelor of Science in Community Health from BYU. She is a Certified Personal Trainer (ACE), Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA). She is the founder of the health and fitness blog Health Beet and the author of many low-calorie recipes and weight loss books. Read more articles by Amy!
Recipe Disclaimer: Nutrition information is estimated and may vary depending on the brands and quantities of ingredients used. If you have food allergies, dietary restrictions, or follow a specific nutrition plan, please review the ingredient list before consuming. All information on ObesityHelp.com is provided for general informational purposes only and should not replace consultation with a qualified medical professional. Please contact your healthcare provider with any questions or concerns related to your nutrition.