RecipeCacio e Pepe Spaghetti Squash

Nutrition Facts
Amount per Serving
  • Calories: 260
  • Protein: 13 g
  • Total Fat: 14 g
    • Unsaturated Fat: 9.5 g
    • Saturated Fat: 4.5 g
  • Cholesterol: 200 mg
  • Total Carbohydrate: 22 g
  • Dietary Fiber: 4 g
  • Total Sugar: 8 g
    • Natural Sugar: 8 g
    • Added Sugar: 0 g
  • Sodium: 400 mg
Take Note

There’s so much to love about spaghetti squash. It’s loaded with nutrients, including fiber, vitamins (C and B) and beta-carotene. It also offers comfort-food feels because the insides cook up just like real spaghetti…without the starchy carbs.

In this recipe, I use a simple prep technique, mixing it with a little Parm and pepper—hence the title, Cacio e Pepe—and top it with a sunny side egg for an extra boost of protein. Oh my gourd, is it delish!

  • Prep time
  • Total Time
This recipe makes 2 servings

• 1 spaghetti squash
• 2 to 4 teaspoons extra virgin olive oil
• Salt and pepper to taste
• 6 tablespoons grated Parmesan, divided
• 2 to 4 eggs


Preheat oven to 400˚.

Microwave squash for about 3 minutes to slightly soften it up and make it easier to slice in half. Cut in half lengthwise, and scoop out and discard seeds using a large spoon. Rub 1 to 2 teaspoons extra virgin olive oil on the inside flesh of each half and lightly sprinkle on salt and ground black pepper. Lay both halves on baking sheet with cut side down. Bake in oven for about 30 minutes until skin is softened; (you may notice some slight browning; this is for a medium-sized squash–the time can vary depending on the size of your squash and the temperature of your oven).

When squash is almost done cooking in oven, make your sunny side up eggs: Liberally coat a skillet with nonstick oil spray and warm over medium heat. Carefully crack eggs into pan and cook until eggs whites are set or reach desired doneness. (Disclaimer: To ensure food safety, eggs should be cooked to 160 degrees.) Remove from heat and set aside.

When squash is ready, remove from oven. Then, using oven mitts (squash will be hot!) flip halves over so the cut sides are facing up, shred the insides of the squash using a fork, “fluffing” the interior to create spaghetti-like strands. Keep the strands within squash shell, as this will be your serving “bowl.”

Into each squash half, mix in 2 tablespoons grated Parmesan and freshly ground black pepper to taste (start with ¼ tsp, and you can always add more when you’re eating). Top each with 1 to 2 sunny side eggs and sprinkle on 1 tablespoon grated Parmesan and more freshly ground black pepper. Garnish with optional herbs and dig in!

NOTE: I prefer to cook my sunny-side-up eggs in a heated skillet while the spaghetti squash finishes up in the oven. While this is an extra skillet to clean, it allows you to reduce cook time and ensures you don’t overcook the squash. Plus, you wind up with a delicious dish!

Try my Spaghetti Squash Pizza.

Nutrition provided for 1 egg per squash ½. If using 2 eggs, add 70 calories and 8 grams protein.