Precook squash in the microwave. Cook for 1 minute to soften. Cut in half and remove seeds. Place cut-side down in a dish with 1/2 inch in water. Microwave for 8 to 10 minutes. Let it cool.
In a sauce pan heat 5 sprays of cooking spray. Add onions and garlic. Saute until onions are soft, 5-7 minutes.
Use a fork to scrape out the strands of squash, place into a large bowl. Add onion, and mix well. Add the egg whites, salt and pepper, stir to combine. Pour into a greased 9 x 13 inch baking dish. Bake until the Kugel is crispy on top, about 1 hr.
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