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.
Spaghetti Squash Egg Cups
Ingredients
- 1 medium (350g) spaghetti squash
- 2 teaspoons cooking oil
- 2 stalks (25g) green onions, chopped
- 1 large (30g) egg white
- 1/4 teaspoon salt
- Black pepper, to taste
- 1/4 cup (30g) all-purpose flour
- 1/2 cup (40g) shredded cheddar cheese
- 8 large (50g each) eggs
Directions
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 wells (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.
Serves: 4 | Serving Size: 2 squash cups
Nutrition Information (per serving): Calories: 288; Total Fat: 18g; Saturated Fat: 7g; Monounsaturated Fat: 7g; Cholesterol: 389mg; Sodium: 424mg; Carbohydrate: 13g; Dietary Fiber: 1g; Sugar: 3g; Protein: 19g
Nutrition Bonus: Potassium: 178mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 3%; Calcium: 23%
Energizing Tips (optional)
- 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)
