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.

Ingredients:

  • 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

Directions:

  • Preheat oven to 350.
  • Spray a large muffin pan with oil spray.
  • Press a wonton wrapper into each muffin cup.
    IMG_2789
  • Add cream cheese, soymilk, and spices in a small saucepan.   Simmer on low heat, stirring occasionally.
    IMG_2791
  • 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.

 

Related Posts

  • 10000
    Spaghetti squash is a well known dieter’s secret for a low calorie gluten-free alternative to pasta.  To prepare the squash, cut in half and place face-down on a baking pan in the oven set to 500 degrees. Bake for 30 minutes.  Discard the seeds, and scrape out the squash with a fork. It will look…
  • 10000
    Easy to cook, and hearty to eat. Gluten-free spaghetti squash noodles with non-dairy cream base. Ingredients 3 Fresh Boneless Skinless Chicken Thigh Cutlets (60g, 330c) 3 ½ cups homemade chicken stock (21g, 516c) 6 Tablespoons (3 ounces) Cashew Cream (15.4g,444) 1 ½ cups Spaghetti Squash, cooked (.9g, 46.5c) 1 bunch fresh dill 2 zucchini (4.8g,…
  • 10000
    This is a hit! Perfect in the puree stages for topping refried beans. Non-dairy lactose free imitation sour cream can be used to top any protein meals.  Additionally, the cream can be added as a base for cream soups, and mixed with a batter for breadcrumb covered recipes. Also makes a delicious dip and topping…
  • 10000
    This is a wholesome vegetarian dish that can be prepared in advance and frozen. Directions: 2 ounces Seitan dough (23g) 4 ounces Soymilk (5g) 1 teaspoon bruschetta paste from jar 1 ounce (cube) sauteed onions salt, pepper, garlic powder Directions: Combine all ingredients except for seitan and boil in a saucepan on medium. Next, roll…

Leave a Reply

Your email address will not be published. Required fields are marked *