Physique-friendly food usually conjures up images of protein-packed eggs, not a plate of creamy pasta. But this dish combines the best of both, topping low-carb, high-fiber spaghetti squash with fried eggs. The runny yokes create a rich “sauce” as they soak into the squash on your plate. If you’re eating this meal after a morning sweat session, microwave the squash and remove flesh as directed. In a bowl, stir together squash “noodles,” ham, peas, eggs, and seasonings, and cook in an oiled skillet for an Italian-inspired omelet.


  • 2 cups shredded spaghetti squash
  • ¼ cup water
  • 1 tsp olive oil
  • 3 eggs
  • 1 tsp garlic powder
  • 1 tsp salt, plus more to taste
  • ¼ cup green peas
  • 2 oz boneless ham steak, diced
  • Cracked black pepper, to taste


  1. Cut spaghetti squash in half lengthwise. Remove seeds and fibers. Fill one half with water and place the remaining half on top of it, cut-side down.
  2. Microwave 10 minutes. As it cooks, heat oil in a nonstick skillet. Add eggs when just a few minutes remain for the squash to cook.
  3. Cover eggs and cook over medium heat for about two minutes. Flip and cook eggs uncovered for one minute.
  4. When squash is done, drain remaining water. Remove flesh with fork. Combine squash, garlic powder, salt, peas, and ham on a plate. Top squash with eggs. Add salt and pepper to taste.
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