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


  • 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


  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


Amy Roskelley is a health & fitness professional with a Bachelors 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 creator of many low calorie recipes author of weight loss books. Read more articles by Amy!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.