One-Bite Spaghetti Squash Cups

One-Bite Spaghetti Squash Cups
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Guilt-Free Comfort Favorites. Recipe Credit: . Photo Credit: Victoria Krog and Kelly Rusin.

Since this recipe only uses half of the cooked spaghetti squash, use the other half for another tasty recipe. An easy idea is to scrape out the squash and saute it with a little pesto sauce. This makes for a two-ingredient side dish that's packed with flavor!

Find this recipe in our cookbook Guilt-Free Comfort Favorites from the Mr. Food Test Kitchen. To order directly from the American Diabetes Association, click here.

  • Prep time
    15 min
  • Servings
    12 Servings
  • Serving size
Nutrition Facts

Nutrition Facts

12 Servings

  • Serving Size
  • Amount per serving Calories 90

  • Total Fat 6g
    • Saturated Fat 2.3g
    • Trans Fat 0g
  • Cholesterol 25mg
  • Sodium 40mg
  • Total Carbohydrate 7g
    • Dietary Fiber 1g
    • Total Sugars 5g
  • Protein 1g
  • Potassium 70mg
  • Phosphorus 25mg

Choices/Exchanges: 1/2 Carbohydrate, 1 Fat



  • spaghetti squash (about 3 pounds)
  • olive oil
    2 tbsp
  • finely chopped onion
    1/2 cup
  • garlic (minced)
    2 clove
  • cream cheese (cut into 1/2-inch chunks, softened)
    1/2 (8-ounce) package
  • eggs
  • poultry seasoning
    1/2 tsp
  • black pepper
    1/8 tsp
  • dried cranberries (for garnish)
    1/2 cup


  1. Fill a soup pot with 1 inch water; place squash in water. Bring to a boil over high heat, cover, and cook 25 to 30 minutes or until tender when pierced with a knife. Remove squash to a cutting board and allow to cool slightly. Cut squash in half, lengthwise. Remove and discard seeds with a spoon. With a fork, scrape the inside of one half, shredding it into noodle-like strands. Place shredded squash in a large bowl. Reserve remaining half for later use.

  2. Meanwhile, in a small skillet over medium-low heat, heat oil until hot. Cook onion and garlic 3 to 4 minutes or until softened, stirring occasionally; add to squash.

  3. Add cream cheese to squash mixture and mix until thoroughly combined. Stir in egg, poultry seasoning, and pepper.

  4. Preheat oven to 400 degrees F. Coat 1 (24-cup) mini muffin tin with cooking spray. Spoon equal amounts of squash mixture into each muffin cup and lightly press 2 to 3 dried cranberries on top of each. Bake 25 to 30 minutes or until lightly browned. Let cool slightly, then remove from muffin tin and serve.