In this healthy version of the traditional noodle favorite, spaghetti squash serves as a low-carb alternative to pasta.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 375 degrees F. Lightly coat a 1 1/2-quart casserole with cooking spray; set aside.

  • Cut squash in half lengthwise; remove seeds and strings. Place one half, cut side down, in a microwave-safe baking dish. Using a fork, prick the skin all over. Microwave on High for 6 to 7 minutes or until tender; carefully remove from the baking dish. Repeat with the other half. (Or place both halves, cut sides down, in a shallow baking pan and bake about 40 minutes or until tender.) Cool slightly.

  • Meanwhile, heat olive oil in a medium skillet over medium heat. Add onion and garlic; cook and stir about 5 minutes or until the onion starts to brown, stirring occasionally.

  • Use a fork to scrape all the flesh out of the spaghetti squash (hold the squash with hot pads if necessary). Place the squash flesh in a large bowl. Cool slightly. Add the onion mixture, eggs, egg whites, salt, and pepper. Mix well with a wooden spoon.

  • Pour into the prepared casserole. Bake for about 35 minutes or until set. Cool for 15 minutes. Serve warm. (The kugel may water out slightly when served.)


Variation: Sweet Kugel: Omit the oil, onion, garlic, and pepper. Prepare as directed through Step 2. Continue as directed in Steps 4 & 5, except mix in 1/4 cup granulated sugar, 1 teaspoon ground cinnamon, and the salt in Step 4. Nutrition Per Serving: 79 cal., 2 g total fat (1 g sat. fat), 53 mg chol., 121 mg sodium, 14 g carbo., 0 g fiber, 3 g pro. Exchanges: 1.5 vegetable, 0.5 carbohydrate. Carb choices: 1.

Nutrition Facts

74 calories; protein 3g 6% DV; carbohydrates 8g 3% DV; exchange other carbs 0.5; dietary fiberg; sugars -1g; fat 4g 6% DV; saturated fat 1g 5% DV; cholesterol 53mg 18% DV; vitamin a iu -1IU; vitamin c -1mg -2% DV; folate -1mcg; calcium -1mg; iron -1mg -6% DV; magnesium -1mg; potassium -1mg; sodium 122mg 5% DV.