Packed with creamy flavor, but lower in fat, these squash poppers make the perfect dinner or side dish.

Source: Diabetic Living Magazine


Read the full recipe after the video.

Recipe Summary

40 mins
1 hr


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Line a 15x10-inch baking pan with foil. Halve, seed, and peel squash. Cut half of the squash into 3-inch strips. Reserve the remaining squash for another use.

  • In a shallow dish combine eggs and flour. In another shallow dish stir together bread crumbs, cheese, and black pepper. Roll squash strips in egg mixture, then in crumb mixture to coat. Place in the prepared baking pan.

  • Lightly coat tops of squash strips with cooking spray. Bake 20 to 25 minutes or until tender and golden.

  • Meanwhile, for sauce, remove 1/2 tsp. zest and squeeze 2 tsp. juice from lemon. In a small bowl combine lemon zest, 1 to 2 tsp. of the juice, and the next five ingredients (through ground chipotle pepper). If desired, sprinkle with additional chipotle pepper.

  • If desired, arrange squash poppers on a bed of arugula. Serve with sauce for dipping.

Nutrition Facts

3 poppers and 2 tablespoons sauce
152 calories; protein 7.6g; carbohydrates 19.5g; dietary fiber 1.8g; sugars 3.4g; fat 5.1g; saturated fat 1.4g; cholesterol 67.6mg; vitamin a iu 8166.7IU; vitamin c 16.9mg; folate 40.4mcg; calcium 104.8mg; iron 1.1mg; magnesium 30.4mg; potassium 307.9mg; sodium 233.9mg.

1 fat, 1 starch, 1/2 lean protein