• 1 medium spaghetti squash 
• 2 tablespoons butter 
• 1 small yellow onion, cut in half and very thinly sliced 
• 1/4 teaspoon red pepper flakes, or more if you like spicy 
• 1 teaspoon fresh thyme 
• 1/2 cup plain yogurt 1/2 cup shredded cheddar cheese

Instructions:

Cut spaghetti squash in half and remove the seeds. Place in a covered dish, face down, with  1/4 inch of water and microwave for 10-12 minutes. In a medium skillet over medium heat,  add butter, onions, red pepper and thyme and cook until the onions are slightly brown in color. Salt and pepper to taste. Using a fork, scrape the insides of the squash into a small bowl. Combine the squash,  onions, yogurt and half the cheese together and mix well. Transfer the mixture to a buttered  baking dish and top with the remaining cheese.

Using a fork, scrape the insides of the squash into a small bowl. Combine the squash,  onions, yogurt and half the cheese together and mix well. Transfer the mixture to a buttered  baking dish and top with the remaining cheese.