RecipeSpaghetti Squash with Fried Egg

Nutrition Facts
Amount per Serving
  • Calories: 180
  • Protein: 8 g
  • Total Fat: 6 g
    • Unsaturated Fat: 4.5 g
    • Saturated Fat: 1.5 g
  • Cholesterol: 140 mg
  • Total Carbohydrate: 28 g
  • Dietary Fiber: 5 g
  • Total Sugar: 11 g
    • Natural Sugar: 11 g
    • Added Sugar: 0 g
  • Sodium: 320 mg

This creative combo involves spaghetti squash, a low-carb alternative to standard pasta, and an egg, a protein-rich staple that’s always in my fridge. I love making spaghetti squash and rely on a quick trick to make slicing easier and safer: microwave for about 4 minutes to soften it up, then cut and it’s ready for the oven. So simple! After you’ve roasted the squash, use a fork to shred the insides to create delicious noodle-like strands. Then, top with whatever you like: warm marinara or pesto, turkey meatballs, or, as in this case, a sunny side up egg!

  • Prep time
  • Total Time
This recipe makes 2 servings (1 half per serving)
  • • 1 spaghetti squash
  • • ⅛ teaspoon kosher salt
  • • ¼ cup marinara sauce, warmed
  • • ¼ cup grated Parmesan cheese (optional)
  • • 2 eggs
  • • Crushed red pepper (optional)
  • • Preferred herbs (optional)

Preheat oven to 420˚. Mist a baking sheet with oil spray and set aside.

Microwave squash for about 4 minutes to soften it up and make it easier to cut. Slice squash in half lengthwise, scoop out seeds and discard. Place squash cut side up on the prepared baking sheet and mist tops with olive oil spray. Sprinkle on kosher salt and roast for about 40 minutes. Remove squash from oven and let slightly cool.

While the squash is cooling, prepare the eggs. Coat a skillet with oil spray and warm over medium-high heat. Crack eggs carefully into the skillet and cook undisturbed until the whites are firm but yolk is still runny.*

When the squash has cooled down a bit, using a fork, shred the insides, creating pasta-like strands. Toss with warm marinara sauce. Top each half with a fried egg, along with optional Parmesan and preferred seasonings.

*You can swap the fried egg for scrambled eggs or chopped, hard-boiled eggs (or egg whites).

Nutrition analysis courtesy of 
Genesis® R&D