Mock Noodle Kugel

Mock Noodle Kugel

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From: Diabetic Living Magazine

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

Ingredients 8 servings

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Original recipe yields 8 servings
Nutrition per serving may change if servings are adjusted.
  • 1 (2½-3 pound) spaghetti squash
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 eggs, lightly beaten
  • 2 egg whites, lightly beaten
  • ¼ teaspoon salt
  • Pinch of ground pepper


  • Prep

  • Ready In

  1. Preheat oven to 375°F. Lightly coat a 1½-quart casserole with cooking spray; set aside.
  2. 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.
  3. 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.
  4. 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.
  5. 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 ¼ 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 information

  • Serving size: ½ cup
  • Per serving: 74 calories; 4 g fat(1 g sat); 0 g fiber; 8 g carbohydrates; 3 g protein; 53 mg cholesterol; 122 mg sodium;
  • Carbohydrate Servings: ½
  • Exchanges: 1½ vegetable, ½ fat

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