Spaghetti Squash Alfredo Bites, 10 grams protein, 319 calories

IMG_2796In this recipe, I used gluten-free spaghetti squash and full fat cream cheese. You can substitute with lowfat, but do make sure the nutrition facts show you that there will be 2 grams protein per 2 tablespoon serving. Many whipped brands cheat on that and only have 1 gram at most.

These little alfredo bites are perfect for a warm meal, but also tastes delicious straight from the refrigerator. Store 3 per zip-lock bag and freeze. Grab one bag in the morning when heading to work. It will defrost in time for lunch.

Pre-made wonton wrappers can be found in your supermarket's produce section, often near the mushrooms and soy products.
Pre-made wonton wrappers can be found in your supermarket’s produce section, often near the mushrooms and soy products.


  • 12 wonton wrappers (.75g,20c*12=9g,240c)
  • 6 ounces spaghetti squash, cooked (.9g,45c)
  • 1 (8 oz) container cream cheese with chives (16G,800C)
  • 4 tablespoons Finely Grated Parmesan Cheese (7.9g, 88c)
  • ½ cup soymilk (5g, 70c)
  • 3 teaspoons minced garlic  (1.2g, 12c)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon cumin
  • ¼ teaspoon crushed red pepper flakes


  • Preheat oven to 350.
  • Spray a large muffin pan with oil spray.
  • Press a wonton wrapper into each muffin cup.
  • Add cream cheese, soymilk, and spices in a small saucepan.   Simmer on low heat, stirring occasionally.
  • When smooth and creamy, add squash and Parmesan cheese. Mix well.
  • Drop two tablespoons of mixture into each cup.IMG_2792
  • Bake at 350 for 15 minutes. Allow to cool.
  • Serve warm, room temperature, or cold after refrigerating.

Yields: 12 appetizers, less than 1 ounce each.  Serving size: 3 pieces at 10 grams protein, 313 calories.


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