⏱ 60 min totalCheesy Chorizo & Spaghetti Squash Egg Bake
Per 1 serving · 528 g · 6 ingredients
of a 2,000 cal day
- Protein20g19% of calories
- Carbs31g30% of calories
- Fat24g51% of calories
At a glance
One serving of Cheesy Chorizo & Spaghetti Squash Egg Bake (528 g) has 405 calories, with 20 g of protein, 31 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (40% DV), dietary fiber (22% DV) and thiamine (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 36%, 45% and 83% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Dietary fiber22%
- Thiamine26%
- Riboflavin (B2)37%
- Niacin33%
- Vitamin B653%
Good source of
10–19% of the daily value
- Vitamin A17%
- Vitamin C11%
- Vitamin D11%
- Potassium15%
- Magnesium15%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat45%
- Cholesterol83%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 oz Pork and beef chorizo- 🥄⅛ cup Salsa verde
⅛ cup, shredded Cheddar cheese
1 extra large Egg
¼ medium squash Spaghetti squash
1 tbsp Cilantro
Directions
- 1
Preheat the oven to 375°F.
- 2
Pierce the spaghetti squash all over and microwave on high for 20 minutes. Let it cool for 5 minutes, then cut in half, remove the seeds, and scoop out the flesh.
- 3
Cook the chorizo in a medium sauté pan over medium heat. Add the squash and salsa verde, cooking for 7-8 minutes until the liquid evaporates. Remove from heat and stir in the cheese.
- 4
Make wells in the mixture for each egg and crack an egg into each. Bake for about 18 minutes or until the yolks reach your desired firmness.
- 5
Garnish with chopped cilantro before serving.
Vitamins & minerals
Amounts for 1 serving (528 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 154 μg | 17% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 2 μg | 11% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.3 mg | 26% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 1 mg | 53% |
| Folate (B9) | 79 μg | 20% |
| Vitamin B12 | 1 μg | 48% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 227 mg | 41% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 221 mg | 22% |
| Iron | 3 mg | 34% |
| Potassium | 700 mg | 15% |
| Magnesium | 64 mg | 15% |
| Phosphorus | 268 mg | 38% |
| Zinc | 3 mg | 26% |
| Copper | 0.2 mg | 23% |
| Manganese | 0.5 mg | 21% |
| Selenium | 28 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 64 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 305 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 6 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 126 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 405 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Cheesy Chorizo & Spaghetti Squash Egg Bake?
One serving of Cheesy Chorizo & Spaghetti Squash Egg Bake (1 serving) has 405 calories, which works out to 77 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Cheesy Chorizo & Spaghetti Squash Egg Bake high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 19% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Cheesy Chorizo & Spaghetti Squash Egg Bake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Cheesy Chorizo & Spaghetti Squash Egg Bake?
819 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Cheesy Chorizo & Spaghetti Squash Egg Bake?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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