Mock Noodle Kugel Using Spaghetti Squash Low Carb Fat Free
Satisfy your kugel cravings the low-carb, fat-free way with this Mock Noodle Kugel featuring spaghetti squash—a wholesome twist on the traditional Jewish comfort food. This guilt-free dish swaps carb-heavy noodles for tender spaghetti squash strands, perfectly baked to mimic the texture of classic kugel. Sweetened naturally with monkfruit and unsweetened applesauce, and enriched with warm vanilla and cinnamon, this recipe offers a delightful medley of flavors without the added fat. Optional raisins add a pop of chewy sweetness for those who want a more traditional touch. With just 15 minutes of prep time and simple ingredients, this gluten-free and low-calorie treat is perfect as a dessert, brunch side, or holiday favorite—served warm or at room temperature.
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Recipe Information
Ingredients
- 1 medium Spaghetti squash
- 1 cup Egg substitute
- 1 cup Unsweetened applesauce
- 1 teaspoon Vanilla extract
- 1 teaspoon Ground cinnamon
- 0.25 cup Granulated monkfruit sweetener (or preferred sweetener)
- 0.25 cup Raisins (optional)
- 0.25 teaspoon Salt
- Cooking spray
Instructions
Preheat your oven to 375°F (190°C). Lightly coat an 8x8-inch baking dish with cooking spray and set aside.
Cut the spaghetti squash in half lengthwise and scrape out the seeds. Place the squash cut-side down on a baking sheet lined with parchment paper.
Bake the spaghetti squash for 35-40 minutes, or until the flesh is tender and easily scraped into strands. Remove from the oven and let cool slightly.
Using a fork, scrape the flesh of the spaghetti squash into long strands. Measure out 4 cups of the squash strands and set aside. If there is extra squash, save it for another recipe.
In a large mixing bowl, whisk together the egg substitute, unsweetened applesauce, vanilla extract, ground cinnamon, granulated monkfruit sweetener, and salt until well combined.
Fold the 4 cups of spaghetti squash strands into the egg mixture until evenly coated. If using raisins, fold them in as well.
Pour the mixture into the prepared baking dish, spreading it out evenly.
Bake in the preheated oven for 35-40 minutes, or until the kugel is set and slightly golden on top.
Remove from the oven and let cool for 10 minutes before slicing and serving warm or at room temperature.
Optional: Garnish with a light sprinkle of cinnamon before serving for added flavor.
Nutrition Facts
Calories |
807 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 8.8 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 2410 mg | 105% | |
| Total Carbohydrate | 188.8 g | 69% | |
| Dietary Fiber | 19.7 g | 70% | |
| Total Sugars | 76.2 g | ||
| Protein | 21.8 g | 44% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 372 mg | 29% | |
| Iron | 7.5 mg | 42% | |
| Potassium | 1948 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
