Spaghetti Squash and Kale Hash with Soft-Broiled Eggs


No, I am not one of those crazy health nuts who will swear to you that spaghetti squash “actually tastes like spaghetti!” Those people are silly. Spaghetti squash will never be a perfect substitute for real pasta, and it will probably not fill you up to the same degree. It is not a carb, and therefore won’t absorb as much water in your stomach and give you that post-Thanksgiving dinner feeling. But really, who wants that feeling, anyway? (except on Turkey Day, of course!) Spaghetti squash is not only lower in carbohydrates and has a lower glycemic index (only 10 g/cup cooked squash vs. 43 g/cup of cooked pasta), but it is also more nutrient dense: loaded with vitamin C, B-6, and potassium (source: SFGate).

Now that the weather is getting cooler and autumn veggies are plentiful, I’ve been wanting to experiment with some spaghetti squash recipes. My sister created a really popular recipe a few years ago for Garlicky Broccoli and Spaghetti Squash, and it’s one of her most popular recipes! So easy, and so tasty! I decided to do something similar but with a few different veggies- onions, cauliflower, carrots, and kale. I also poached an egg in the center of the cooked veggie mixture for some added meatless protein! I’ve been on quite the egg kick lately. I could poach or fry an egg and put it on just about anything with a nice dollop of yogurt or sprinkling of cheese (sometimes both).

This recipe will not only warm you up, but it will make you feel good about your health. And you can still twirl the “spaghetti” around your fork without feeling like you’ve overindulged in a humongo bowl of pasta!

Spaghetti Squash and Kale Hash with Broiled Eggs
Recipe Type: Vegetarian
Author: Claire McCormick of “Claire Tastes”
Prep time:
Cook time:
Total time:
Serves: 12
An easy, tasty way to fill up on vitamin-rich veggies without feeling like you have to unzip your trousers! You can thank me later.
  • 1 spaghetti squash
  • extra virgin olive oil (about 2 tbsp, divided- I also added a drizzle of truffle oil for extra deliciousness)
  • 1/2 tsp garlic powder
  • 1/4 tsp chili powder
  • 2 tbsp minced garlic
  • 1/2 tsp parsley
  • 1/2 tsp italian seasoning
  • 2 onions, sliced thinly
  • 3 carrots, chopped or grated
  • 1 apple, chopped
  • 4 cups broccoli and cauliflower mixture
  • 1/4 cup apple cider, for sweetness
  • 1/3 cup apple cider vingear
  • 2 cups chicken broth
  • 8 cups chopped kale (this sounds like a lot but it will wilt down!)
  • Eggs (1-2 per serving)
  • S&P
  • Parmesan cheese
  • Hot sauce (optional)
  1. Preheat oven to 375.
  2. Slice spaghetti squash in half and scoop out the “guts” with a large spoon. Drizzle with about 1 tsp olive oil and place flesh-side up on a baking sheet with about 1 cup water in the bottom.
  3. Bake squash for 60 minutes or until fork-tender.
  4. Shred the “spaghetti” with a fork and set aside in a large bowl or casserole dish.
  5. Meanwhile, heat remaining olive oil and garlic in a large saute pan on medium high heat. Add onions and carrots and cook until tender, about 3 minutes. Stir in apples, followed by apple cider, vinegar, broccoli and cauliflower to pan and stir to combine.
  6. Pour in chicken broth and return to a boil, then reduce heat to low and simmer, covered, for 15 minutes.
  7. Add kale and stir until bright green and wilted, about 2 minutes. Add more broth if necessary.
  8. Add vegetable mixture to squash and stir to combine. You can add some parmesan cheese here or wait till the end!
  9. Ladle a generous scoop of the veggie mixture to a bowl. Using the back of the ladle, make a well in the center. Add egg to the well and sprinkle a few more pieces of kale on top.
  10. Broil on high for 2 minutes, then low for 3 minutes until egg is set. Watch it closely, as ovens/times vary.
  11. Remove from oven and sprinkle with cheese of your choice, and S&P. I also drizzled mine with a bit of hot sauce. Enjoy!
Calories: 206 cal Fat: 9 g Carbohydrates: 22 g Fiber: 5 g Protein: 12 g










Spaghetti Squash and Kale Hash with Broiled Eggs

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