Your Recipe

Spaghetti Squash Breakfast with Avocado and Egg

Ingredient Amount Calories
Avocados 150g 240kcal
Squash, all varieties, raw,Winter 450g 153kcal
Egg raw whole 100g 143kcal
Ketchup, low sodium 68g 69kcal
Sauce, salsa, ready-to-serve 72g 21kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

1 small spaghetti squash
▢4 tbsp salsa divided
▢1 avocado chopped & divided
▢2 large eggs
▢4 tbsp low sodium ketchup divided

Instructions
Preheat oven to 400 F degrees F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes.
Remove from the oven and let cool until safe to the touch, about 15 minutes. Increase oven temperature to 425 degrees F. Using a fork, separate spaghetti squash into strands leaving them inside the shells.

Add 2 tbsp of salsa to each half and mix gently with a fork. Top with 1/2 avocado and break 1 egg on top of each shell. If you like runny egg yolk, do not make a well in the middle of the squash and break the egg on top. For a fully baked egg, sink it more into squash.
Bake for 20 – 22 minutes or until the egg whites appear to be set. Serve hot drizzled with ketchup.

Nutrition Facts
Portion Size 420 g | ml
Amount Per Portion 313
1309
kcal
kilojoules
% Daily Value *
Total Fat 16g 21%
Saturated Fat 3.2g 16%
Sodium 348mg 15%
Total Carbohydrate 38g 14%
Dietary Fiber 9.2g 33%
Sugar 14g
Protein 11g 21%
Vitamin D 1mcg 5%
Calcium 116mg 9%
Iron 2.9mg 16%
Potassium 1415mg 30%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 255.37 mcg 28%
Thiamin [B1] 0.153 mg 13%
Riboflavin [B2] 0.533 mg 41%
Niacin [B3] 3.346 mg 21%
Pantothenic acid [B5] 2.319 mg 46%
Vitamin B6 0.744 mg 44%
Cobalamin [B12] 0.445 mcg 0%
Floate [B9] 142.75 mcg 0%
Vitamin C 37.253 mg 41%
Vitamin D 1 mcg 5%
Vitamin E 3.305 mg 22%
Vitamin K 20.993 mcg 17%
Betaine 0.968 mg 0%
Choline 189.008 mg 34%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 37.8 g 14%
Sugars 14.3 g 29%
Dietary fiber 9.2 g 33%
Carbohydrate 26.1 g 0%
Net carbs 23.5g
Aminoacids
Nutrient Amount DV
Alanine 0.598 g 0%
Arginine 0.664 g 0%
Aspartic acid 1.238 g 0%
Cysteine 0.187 g 0%
Glutamic acid 1.742 g 0%
Glycine 0.419 g 0%
Histidine 0.256 g 0%
Isoleucine 0.532 g 0%
Leucine 0.842 g 0%
Lysine 0.682 g 0%
Methionine 0.261 g 0%
Phenylalanine 0.548 g 0%
Proline 0.451 g 0%
Serine 0.706 g 0%
Threonine 0.436 g 0%
Tryptophan 0.151 g 0%
Tyrosine 0.4 g 0%
Valine 0.654 g 0%
Minerals
Nutrient Amount DV
Calcium 115.9 mg 9%
Copper 0.39 mg 43%
Fluoride 5.8 mcg 0%
Iron 2.86 mg 16%
Magnesium 69.07 mg 16%
Manganese 0.56 mg 24%
Phosphorus 210.47 mg 17%
Potassium 1414.79 mg 30%
Selenium 17.11 mcg 31%
Sodium 348.01 mg 15%
Zinc 1.72 mg 16%
Other
Nutrient Amount DV
Water 350.373 g 0%
Ash 4.858 g 0%