Spaghetti Squash Fritters with Spicy Sauce

Yes, you CAN do more with spaghetti squash than just topping it with sauce. These tasty fritters prove how versatile this squash really is.


Calories 172
Total Fat 8.8 g
Satfat 1.5 g
Monofat 4.3 g
Polyfat 1.8 g
Protein 6 g
Carbohydrate 19.6 g
Fiber 4 g
Cholesterol 4 mg
Iron 1.9 mg
Sodium 228 mg
Calcium 139 mg


Serves 5, 2 patties and
2 teaspoon sauce each


1 (2-pound) spaghetti squash
1 (8-ounce) package baby spinach
½ cup Panko (Japanese breadcrumbs)
2 tablespoons grated fresh Parmesan cheese
1 tablespoon minced garlic
½ teaspoon freshly ground black pepper
¼ teaspoon baking powder
2 large egg whites
1 tablespoon olive oil, divided
5 teaspoons canola mayonnaise
2 teaspoons 2% reduced-fat milk
1 teaspoon Sriracha (hot chile sauce)
1 teaspoon cider vinegar


1. Cut squash in half lengthwise. Scoop out and discard seeds. Place squash halves, cut sides up, in a microwave-safe bowl. Cover with a damp paper towel. Microwave on HIGH for 20 minutes or until tender. Let stand, covered, 10 minutes. Scrape inside of squash with a fork to make strands and measure out 4 cups of strands. Reserve any remaining squash, covered and refrigerated, for future meals.

2. Heat a large skillet over medium-high heat. Add spinach and cook 2 minutes or until wilted. Place spinach and squash strands on a clean, dry dish towel and squeeze over the sink until the mixture is barely moist.

3. Coarsely chop squash/spinach mixture and place in a large mixing bowl. Add Panko, cheese, garlic, black pepper and baking powder, tossing well to combine.

4. Place egg whites in a medium bowl and beat with a mixer at high speed until soft peaks form. Gently fold egg whites into squash mixture.

5. Fill a ¼-cup dry measuring cup with mixture. Invert onto parchment paper-lined sheet pan and gently pat into a ¾-inch-thick patty. Repeat procedure with remaining squash mixture, forming 10 patties in all.

6. Heat a large nonstick skillet over medium heat. Add 1½ teaspoons oil to pan, and swirl to coat. Add 5 patties to the pan and cook 3 minutes on each side or until browned. Remove and keep warm. Add 1½ teaspoons oil to pan before cooking remaining squash patties.

7. Combine mayonnaise, milk, chile sauce and vinegar in a small bowl. Serve as condiment with fritters.

If it meets our criteria,
we’ll publish it on
the FitFamily site!

Get recipes from the
FitFamily archives!
If you missed any
of our previously
posted recipes,
to view them.
Bon appetite!