Best Spaghetti Squash Egg Cups

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

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For each egg cup, this recipe has 62 calories, 6 g protein, 5 g carbs, 2 g fat, and 0 weight watchers personal points!

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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!

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Best Spaghetti Squash Egg Cups

Delicious and filling with a balance of carbs and protein, this recipe for spaghetti squash egg cups is fast and easy!
4.98 from 41 votes
Print Pin Rate
Course: Breakfast, lunch, Main Course
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie, Low Fat
Keyword: spaghetti squash egg bake, spaghetti squash egg cups
Prep Time: 45 minutes
Cook Time: 45 minutes
Servings: 6 egg cups
Calories: 62cal
Author: Amy Roskelley

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

Instructions

  • 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.
  • Add 1/3 cup of cooked spaghetti squash to 6 muffin cups, sprayed with cooking spray.
  • Whisk the eggs and egg whites together. Pour 1/4 cup of egg mix over each muffin cup filled with spaghetti squash.
  • Top each spaghetti squash cup with sliced tomatoes, chopped spinach, a sprinkle of parmesan cheese, and salt.
  • 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.
  • Remove from oven and eat warm! Can be stored in the fridge for 4-5 days. Reheat and eat warm.

Nutrition

Serving: 1egg cup | Calories: 62cal | Carbohydrates: 5g | Protein: 6g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 64mg | Sodium: 304mg | Potassium: 168mg | Fiber: 1g | Sugar: 2g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
Best Spaghetti Squash Egg Cups
Serving Size
 
1 egg cup
Amount per Serving
Calories
62
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
1
g
6
%
Cholesterol
 
64
mg
21
%
Sodium
 
304
mg
13
%
Potassium
 
168
mg
5
%
Carbohydrates
 
5
g
2
%
Fiber
 
1
g
4
%
Sugar
 
2
g
2
%
Protein
 
6
g
12
%
* Percent Daily Values are based on a 2000 calorie diet.

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Spaghetti squash egg cup recipe with 62 calories and 6 grams of protein yellow
4.98 from 41 votes (41 ratings without comment)

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