Diabetes Forecast

Mini Spaghetti Squash Cups

Per Serving

Mini Spaghetti Squash Cups

Makes: 12 servings
Serving Size: 2
Calories 80
Fat 6 g
Saturated Fat 2.4 g
Trans Fat 0 g
Carbohydrate 6 g
Fiber 1 g
Sugars 4 g
Cholesterol 25 mg
Sodium 40 mg
Potassium 70 mg
Protein 1 g
Phosphorus 30 mg
Choices: Carbohydrate 0.5, Fat 1
  • Makes: 12 servings
  • Serving Size: 2
  • Preparation Time: 30 minutes
  • Cooking Time: 50 minutes


1 spaghetti squash (about 3 lbs; save half for another use)
2 Tbsp. olive oil
1/2 cup finely chopped onion
2 cloves garlic, minced
1/2 (8-oz) package cream cheese, cut into 1/2-inch chunks, softened
1 egg, beaten
1/2 tsp. poultry seasoning
1/8 tsp. black pepper
Nonstick cooking spray
1/2 cup reduced-sugar dried cranberries for garnish


  1. Fill a soup pot with 1 inch of water; place the whole squash in the water. Bring to boiling over high heat, cover, and cook for 25 to 30 minutes, or until tender when pierced with a knife. Remove the squash, place on a cutting board, and allow to cool slightly. Cut the squash in half lengthwise; reserve half for a later use. Remove the seeds and discard. Using a fork, scrape the flesh of the squash half, shredding it into noodle-like strands. Place strands in a large bowl.
  2. Meanwhile, in a small skillet over medium-low heat, heat the oil until hot. Cook the onion and garlic for 3 to 4 minutes, or until softened, stirring occasionally. Add to the squash.
  3. Add the cream cheese to the squash mixture, and mix until thoroughly combined. Stir in the egg, poultry seasoning, and black pepper.
  4. Preheat the oven to 400° F. Coat two (12-cup) mini muffin tins with cooking spray. Spoon equal amounts of the squash mixture into each muffin cup and lightly press 2 to 3 dried cranberries on top. Bake for 25 to 30 minutes, or until lightly browned. Let cool slightly, 2 to 3 minutes, then remove from muffin tins and serve immediately.

Recipe adapted from Mr. Food Test Kitchen Guilt-Free Comfort Favorites by Howard Rosenthal, available May 2018.


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