Picture this. Sun-dried tomato and cream cheese sauce enrobing delicate (and healthy) spaghetti squash baked into mini cupcake-size casseroles with crispy parmesan panko crust. Hello! Flavour and texture explosion. Never used spaghetti squash before? Don’t fear! This is easy enough for a weeknight meal but deliciously satisfying!

Recipe by: The Emerging Foodie
Serves: 6
Prep Time: Quick & Easy


1 medium spaghetti squash

4 ounces light cream cheese, 15% mf

3/4 cup sun-dried tomatoes, 1kg, divided

1/4 cup 2% partly skimmed milk

1 cup frozen spinach

1 egg

1/3 cup lactose-free parmesan block, 200g, grated

1/3 cup no gluten bread crumbs

1 tablespoon italian seasoning

0 salt and pepper

0 extra virgin olive oil

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1. Preheat oven to 400 degrees.

2. Wash and dry spaghetti squash. With a big, sharp knife carefully cut the spaghetti squash in half lengthwise (you’ll need to use your muscles!). Remove seeds and pulp.

3. Place on baking sheet that has been covered in foil. Rub the insides of each half of the squash with about 1 tsp-1 tbsp. olive oil and a few shakes of salt and pepper. Flip the squash over so the cut sides are down, facing the foil.

4. Bake in the oven for about 40 minutes.

5. Let the squash cool. Once manageable, take a fork and scrape out the insides of the squash into a large mixing bowl. Set aside. Discard skins.

6. Turn down oven (or re-preheat) to 350.

7. In a food processor, blend ½ c. of the sun-dried tomatoes with the cream cheese and milk until combined and fairly smooth. Set aside momentarily.

8. Thaw frozen spinach in the microwave for about 1 minute. Squeeze out the excess water.
Add spinach, sun-dried tomato mixture, Italian seasoning, and salt and pepper to the big bowl of squash. Mix until combined. Taste and add more seasoning or salt and pepper if desired.
Add egg and mix again.

9. Grease a regular size muffin tin. Take enough spaghetti squash mixture (probably about half a cup or so) and pack it into each cupcake mold. Don’t worry about packing it too densely–it won’t let you. With this method, I got exactly 12 cups filled.

10. Once all molds are filled, top each with a big pinch (probably about 2 teaspoons) of parmesan and a big pinch of panko. Spread around with your fingers (or a spoon if you find that gross).
Loosely cover the pan with foil. Bake at 350 for 20 minutes.

11. Remove the foil and move the rack to the top level. Broil the cups for about 3-5 minutes… keep a VERY close eye on them so they don’t burn.

12. Remove from oven, let cool, and ENJOY!