Spaghetti [Squash] with Kale, Feta and Poached Egg

This dish just screams fall to me. When I got back from the weekend craziness on Sunday afternoon, I had a spaghetti squash and bunch of kale that needed to be used stat. I had come across a recipe in Clean Eating Magazine a month or two ago for Spaghetti with Kale, Feta, and Poached Egg, and I thought why not try it out with spaghetti squash?

I tweaked the recipe a bit because I am such a volume eater, and it turned out AMAZING. The dish is so delicious and just loaded with different textures, flavors and is extremely satisfying.

Spaghetti [Squash] with Kale, Feta, and Poached Egg

    • Prep Time: 20 mins
    • Cook Time: 15 mins
    • PointsPlus: 12 for entire recipe, 2-6pt+ servings

Here’s what you need for success:

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    • 2 teaspoons olive oil
    • 1 bunch kale
    • 1 red onion, chopped
    • 4 cloves garlic, minced
    • 1 teaspoon salt
    • 2 cups veggie stock
    • 2 whole eggs
    • 1 tbsp vinegar (for poaching)
    • 1/2 cup (2 oz.) crumbled feta cheese
    • 4 cups cooked spaghetti squash (Bake at 400º for 1 hour)

To start, prep your kale. First, you want to chop the ends of the stems off.

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Then, you want to pull the leaves loose from the stems to separate the two.

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You’ll have a pile of stems and a pile of leafy greens.

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For the stems, chop them thinly – you’ll be using them!

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For the greens, tear them into smallish pieces, rinse them well, and then steam them for 4-5 minutes.

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I have this awesome silicone steamer that is heat resistant and fits right into the pot and pulls up easily once things are done steaming. LOVE.

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Once your kale is cooked, heat up 2 teaspoons of olive oil in a pan over medium heat.

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Once that is heated, add in your red onion, chopped kale stems and salt.

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Cook until onion starts to brown, about 8-10 minutes.

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Next, add in your kale leaves, veggie stock, and garlic cloves and cook for another 5 minutes or so, until the flavors have combined and the sauce is reduced.

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While the kale mixture is finishing up, it’s time to poach your eggs, which I know can be scary – but its really quite simple if you know a few tricks! The method I use is to bring a pot with about two inches of water to boil, then down to a simmer. Add in one tablespoon of white vinegar – this helps the egg to stay together.

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The only other trick is to make sure you crack your egg into a separate bowl to pour it into the boiling water, rather than directly into the water.

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Cook the egg until poached through, about 3-4 minutes total. Use a slotted spoon to remove it from the pot.

Second to last step is to add the cooked spaghetti squash (or regular pasta if you so choose, but this will change the PointsPlus value!) to the kale mixture.

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Final step – assembly! Add half of the spaghetti squash, kale, and red onion mixture to a bowl, top with half of the feta and one of the poached eggs.

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When you cut into the yolk, it’ll create a creamy sauce and add a punch of protein to the dish for extra staying power.

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This recipe yields a LOT of food and a lot of flavor. There is a nice saltiness from the feta and creaminess from the egg and they work so well against the different veggies in this dish. It works awesome as leftovers the next day, too, but I added chickpeas rather than an egg since day-old poached egg probably wouldn’t work so well. 😉

Are you a fan of spaghetti squash? What’s your favorite way to have it? If not a fan, what’s your favorite fall veggie?

29 Comments on Spaghetti [Squash] with Kale, Feta and Poached Egg

  1. The Mrs @ Success Along the Weigh
    October 27, 2011 at 9:34 am (9 years ago)

    I haven’t tried spaghetti squash. It’s one of those things that been on my “to try” list for a long time. No time like the present!

    • Beth
      October 27, 2011 at 10:38 am (9 years ago)

      You should do it! It doesn’t taste exactly like spaghetti at all, but its a great alternative and holds up to any sauce/preparation that you’d use regular pasta for. I really like it with some parmesan cheese, salt, and pepper as a side dish, too!

  2. Karen
    October 27, 2011 at 9:34 am (9 years ago)

    Ok. That looks freaking awesome. I love poached eggs and I gotta say this is the first time I have seen something with kale that actually looks tasty.

    Beth you are going to be a great WW leader! I get so much inspiration from your blog, and can only imagine what you will be like in person. Thank you!

    • Beth
      October 27, 2011 at 10:35 am (9 years ago)

      Aww thanks Karen! Your comment brightened my day. =)

  3. Cait @ Beyond Bananas
    October 27, 2011 at 9:55 am (9 years ago)

    I have recently starting using spaghetti sqaush and love it. It is so easy to make and adds a unique texture to meals. I don’t think it is quite like noodles.. but it is still very tasty.

    I also like using it chilled in salads.

    • Beth
      October 27, 2011 at 10:39 am (9 years ago)

      Hmm I’ve never tried it chilled in salads – that sounds great though!

  4. Emily
    October 27, 2011 at 10:27 am (9 years ago)

    I just made spaghetti squash for the first time this week and LOVED it! I made a marinara sauce with it for the first dinner (which also made two lunches). The other half of the squash I incorporated into a stiir fry. This is probably my new favorite fall veggie. I have an acorn squash that is waiting to be roasted too.

    • Beth
      October 27, 2011 at 10:41 am (9 years ago)

      I’ve only had spaghetti and butternut squash so far this season… I love acorn though! I feel like squash is such a tricky food – – it seems hearty like potatoes but has no PointsPlus!

  5. Erin @ A Girl & Her Mutt
    October 27, 2011 at 10:28 am (9 years ago)

    I love spaghetti squash. I always seem to have one on hand just in case. I’m a huge fan of kale too but never ever have used the stems. I’ll have to give that a try!

    Oh, and what is the difference between putting the egg in the bowl vs the water?!

    • Beth
      October 27, 2011 at 10:34 am (9 years ago)

      Hey Erin! Cracking the egg into a small bowl or ramekin first helps it stay together better because you can control how slowly you pour it into the water so it holds it shape more. When you crack the egg directly into the water, it spreads out pretty quickly and doesn’t keep it’s shape. I’m having trouble articulating here… I hope that makes sense! lol

      • Erin @ A Girl & Her Mutt
        October 27, 2011 at 10:36 am (9 years ago)

        It does! Thanks a bunch. 🙂 Who knew. Hopefully I have more success this weekend when I try it this way!

  6. Amy B @ Second City Randomness
    October 27, 2011 at 12:39 pm (9 years ago)

    That steamer looks awesome! We have one at my place that my roommate got last year at some point. I am yet to figure out how exactly it works. She doesn’t know either- or at least I’m assuming this is the case since the tags are still on it…

    • Beth
      October 27, 2011 at 4:11 pm (9 years ago)

      haha! tags on it is probably a good sign it hasn’t been used. =)

    • Beth
      October 27, 2011 at 3:57 pm (9 years ago)

      Hey Ashley – it actually did! It’s a LOT of volume, though mostly veggies obviously. The original recipe for was 4 servings, but I made it into two larger servings. I also have been trying to have bigger lunches and slightly lighter dinners, so this worked perfect for me.

  7. Katy
    October 27, 2011 at 3:20 pm (9 years ago)

    I like spaghetti squash with spaghetti sauce, or when I make my black beans I put the beans on top of it or I like it with just parm cheese and garlic salt. Sooo good!! 🙂

    • Beth
      October 27, 2011 at 4:09 pm (9 years ago)

      Ohh black beans + spaghetti squash is a GREAT idea!

  8. Bridget
    October 27, 2011 at 3:52 pm (9 years ago)

    Since I’ve never baked a squash before I have a coupleof questions – when you bake the squash do you cut it open or leave it whole? do you season it before putting it into the over?

    • Beth
      October 27, 2011 at 3:56 pm (9 years ago)

      Hi Bridget! I did a little tutorial here:

      I don’t usually season it pre-bake, but you can if you feel like it! I always do cut it in half. I’ve heard you can microwave it for a little bit if it’s too hard for you to cut through.

  9. Lauren @ Oatmeal after Spinning
    October 27, 2011 at 4:53 pm (9 years ago)

    Oh Beth- this looks so good! I am a huge poached egg fan (and a fan of all of the other ingredients) but I never would have thought up this combination.

    I first learned about wonderful spaghetti squash when I did WW years ago, and used to just mix it in with regular pasta to bulk it up.

    I recently made it sweet- just added a little vanilla, cinnamon and stevia and mixed it in (along with some thinly sliced apples) and it was FANTASTIC! I ate it cold- but it would probably be reallllly good as a bake….

  10. Roz
    October 27, 2011 at 5:42 pm (9 years ago)

    OOOH…this looks SOOOO good Beth. What a great idea to put kale in there. (I’m bordering on obession when it comes to kale lately! 🙂 ) LOVE all winter squashes. Roasted with a little bit of sugar free maple syrup…soooo good! OK..I’m hungry now! Have a good Thurs.

  11. robin
    October 27, 2011 at 7:20 pm (9 years ago)

    awesome steamer

  12. a
    October 27, 2011 at 9:49 pm (9 years ago)

    Technique tip for poached eggs – use a pot with deeper water and then use your big slotted spoon to create a circular current in the water by stirring. Center it in the middle of the pot. Pour the egg right into the middle of the vortex you created. The current will wrap the spreading white back into the yolk.

  13. Mel @ Mel a la Via Paradiso
    October 27, 2011 at 11:21 pm (9 years ago)

    I love spaghetti squash. I typically eat it like spaghetti! I have been really curious to try kale, but haven’t gotten around to it yet. I’ve heard good things though!

  14. Prathiba
    October 28, 2011 at 1:55 am (9 years ago)

    I never thought about using the kale stems. Must try this nowwww!

  15. Jen@FoodFamilyFitness
    October 28, 2011 at 6:36 am (9 years ago)

    Yummmm!!!! I haven’t tried spaghetti squash yet, but it’s on my grocery list for next week 🙂

  16. Hilary
    October 28, 2011 at 1:40 pm (9 years ago)

    LOVE spaghetti squash! I throw it cold into lunch salads or love as a pasta substitute with lots of homemade meat sauce.


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