Spaghetti Squash Frittata


Serves: 2 // Prep time: 5 minutes // Cook time: 40 minutes


  • 1 small spaghetti squash (you will need 2 cups shredded)
  • 3 eggs
  • 1 c kale, chopped
  • 1/2 c mushrooms, sliced
  • 1/4 c white onion, diced
  • 1/2 tsp oregano
  • sea salt and fresh ground black pepper to taste


To prepare the spaghetti squash, preheat oven to 350F.

  1. Wash and slice the squash in half and place cut sides down onto a baking sheet.
  2. Roast about 25-30 minutes or until fork tender.
  3. When done, shred with a fork into a medium sized bowl and set aside.*
  4. Lightly spray or grease a small frying pan and add in chopped mushrooms and onion and sauté over medium heat for about 3-4 minutes.
  5. When onions are translucent and fragrant remove from pan and set aside.
  6. Crack the eggs into the bowl with the squash and add the spices. Mix until combined.
  7. Mix in the kale, mushrooms and onion and then pour the mixture into the same frying pan, cover and cook over medium heat for about 8 minutes or until eggs are cooked through.
  8. Remove frittata from heat, slice and plate to serve.

*Note: You can roast the spaghetti squash ahead of time for faster cooking time. Any extra spaghetti squash not used in this recipe works great as leftovers, too!

Healthy Cucumber snack!


  • Cucumber
  • Olive oil
  • Lemon juice freshly squeezed
  • Cayenne pepper


  1. Slice cucumber and marinade in olive oil and lemon juice in a bowl. Let marinade for about 30min
  2. Sprinkle with cayenne
  3. Enjoy!!


Spaghetti squash with tomato sauce and parm cheese


  • 1 teaspoon olive oil
  • 1/2 cup chopped green pepper
  • 2 cloves garlic
  • 1 can diced tomatoes(Undrained)
  • 1 can 8 ounce tomato sauce
  • 2 tablespoons tomato paste
  • 1/2 teaspoon oregano
  • 1/2 teaspoon basil
  • 1/2 teaspoon thyme
  • Pepper to taste
  • 1 cooked spaghetti squash
  • 1/4 cup parm cheese


1. In large sauce pan add oil and sauté bell pepper and garlic 2 pour diced tomatoes,sauce and paste and spices to pan Bring sauce to a boil and then lower heat and simmer uncovered for 15min (stir occasionally) 3 prepare spaghetti squash in microwave. Make several cuts throughout squash. Heat in microwave for 10-15min. Soft to touch when ready. Let stand for about 7 min. Cut squash lengthwise and remove the seeds. Take a fork and scrape the squash 4 serve sauce over squash and sprinkle with parm cheese

Healthy Egg Muffin Cups


  • 1 tablespoon olive oil
  • 1 cup red pepper measured after chopping
  • 1 cup green pepper measured after chopping
  • 1 cup yellow onion measured after chopping
  • 2 cups baby spinach – roughly chopped measured/packed before chopping
  • 1 cup mushrooms measured before chopping
  • 2 cloves garlic minced
  • salt to taste
  • 4 whole eggs
  • 4 egg whites
  • hot sauce optional for drizzling on top!


  1. Preheat oven to 350 degrees F.
  2. Grease a standard 12-slot muffin pan with cooking spray and set aside.
  3. Heat a large non stick skillet over medium heat.
  4. Once hot, add in oil, red pepper, green pepper, and onion.
  5. Saute 5-7 minutes, or until peppers are tender.
  6. Add in spinach and mushrooms and cook for an additional 2 minutes.
  7. In the last 30 seconds, add in minced garlic.
  8. Season with salt and remove from heat.
  9. Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.
  10. Stir in cooked veggies.
  11. Pour the egg/veggie mixture evenly into the prepared muffin pan.
  12. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.
  13. Cool slightly and serve immediately!
  14. Leftovers can be stored in an airtight container in the fridge for about 4 days.
  15. These may also be frozen.
  16. To reheat, pop them in the microwave until warm.