Spaghetti Squash Egg Cups

Spaghetti squash is a unexpected, yet delicious way to fit veggies into breakfast. Add common ingredients like egg and flour to transform this squash into a memorable meal. Green onion gives these egg cups their flavor, but you can also sub in your favorite spices instead.

under 1 hour 5 mins

Ingredients for servings

  • 1 medium spaghetti squash

  • 2 teaspoons cooking oil

  • 2 stalks green onions, chopped

  • 1 large egg white

  • 0.25 teaspoon salt

  • Black pepper to taste

  • 0.25 cup all-purpose flour

  • 0.5 cup shredded cheddar cheese

  • 8 large eggs 50g each


  • Preheat the oven to 425°F (218ºC). Spray a 12-well muffin tin with cooking spray.

  • Wash the spaghetti squash, and use a knife to poke 8–10 holes into it. Place squash into a microwaveable dish. Microwave for 7 minutes; turn over and microwave for an additional 7 minutes. Allow squash to cool for 5 minutes. Cut off the ends of the squash and cut in half. Remove seeds, and use a fork to scrape pulp into a mesh strainer. Press down on squash pulp to drain liquid.

  • Heat cooking oil in a medium skillet on medium-low heat. Reserve a handful of green onions for garnish. Add remaining onions to the pan, and sauté for about 5 minutes, or until soft.

  • Put squash, green onions, egg white, salt, pepper, flour and cheese into mixing bowl. Combine until well mixed. Evenly divide mixture into 8–10 muffin-tin well (depending on size of your squash). Press down on the bottom and sides of each well to create a “nest.” Bake for 15 minutes, until the edges become golden and crispy.

  • Reduce the heat to 375°F. Remove muffin tin from oven, and carefully crack 1 egg into each well. Bake an additional 10–12 minutes, or longer depending on how you like your eggs. Garnish with green onions, and serve.

  • Energizing Tips Serve with 1 slice 100% whole-grain bread plus 1 teaspoon butter for more calories, carbs and fiber. (Per serving = Calories :398; Fat :19g; Carbohydrate:33g; Dietary Fiber 4g; Sugar:7g; Protein:24g)

  • Serve with a side of sautéed spinach (about 1 cup) for more calories, fiber and valuable vitamins and minerals. (Per serving= Calories :329; Fat :18g; Carbohydrate :20g; Dietary Fiber :5g; Sugar :4g; Protein :24g)

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