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Low-Carb Spaghetti Squash Breakfast Nests

4.5 stars, average of 46 ratings

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This meal is the perfect start to your day on a Sunday morning. It's tasty, easy to make, filling and you'll only need a few ingredients to put it together. It's also a great way to use leftover spaghetti squash from last night's dinner. If you want to transform this meal into a grab-and-go midweek snack, use a muffin tin and bake in the oven the same way I did with my Low-Carb Celeriac Nests.

Hands-on Overall

Allergy information for Low-Carb Spaghetti Squash Breakfast Nests

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free

Nutritional values (per serving)

Net carbs7.9 grams
Protein13.7 grams
Fat29.7 grams
Calories361 kcal
Calories from carbs 9%, protein 15%, fat 76%
Total carbs10 gramsFiber2.1 gramsSugars4.3 gramsSaturated fat12.9 gramsSodium378 mg(16% RDA)Magnesium28 mg(7% RDA)Potassium332 mg(17% EMR)

Ingredients (makes 1 serving)

  • 3/4 cup cooked spaghetti squash (115 g/ 4.1 oz) - here's how to cook spaghetti squash
  • 2 large eggs
  • 2 tbsp marinara sauce (30 g/ 1.1 oz) - you can make your own
  • 1 tbsp ghee, duck fat or lard (15 g/ 0.5 oz)
  • salt and pepper to taste
  • Optional: crisped up bacon slices, grated cheese, sliced avocado, fresh basil, etc.


  1. Cook the spaghetti squash by following instructions in this recipe. If necessary, remove any excess moisture by placing the prepared squash in a sieve and squeezing the excess moisture out. Heat a pan greased with ghee over a medium-high heat. Once hot, divide the spaghetti squash into 2 parts and place on the pan. Using a fork, create two "nests". Low-Carb Spaghetti Squash Breakfast Nests
  2. Crack an egg into each of the nests, lower the heat to medium and cook for 5-7 minutes or until the egg white is opaque and the egg yolk is still runny. Season with salt and pepper to taste. Low-Carb Spaghetti Squash Breakfast Nests
  3. When done, remove from the pan using a spatula and serve with marinara sauce. Optionally, top the eggs with fresh basil and serve with crisped up bacon slices, sliced avocado, or add some grated cheddar cheese (top with grated cheddar cheese and place under a broiler for 3-4 minutes or until the cheese is melted). Low-Carb Spaghetti Squash Breakfast Nests

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Squash, spaghetti, winter squash, cooked
5.8 g0.7 g0.3 g31 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.7 g12.6 g9.5 g143 kcal
Marinara sauce
1.3 g0.3 g4.9 g51 kcal
0 g0 g15 g136 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving
7.9 g13.7 g29.7 g361 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (4)

Just made this recipe. Its very good. For optional toppings I used a little nutritional yeast instead of cheese and some avocado. I was worried about the bottom burning, but it did not. I happened to have the exact amount of spaghetti squash.  I had some left over squash I had froze in small amounts and then recently went on a trip, intended to use it, and didn't.  So I wondered how I was going to use it. This worked out great! For those considering making this, to describe the taste- it wasn't too spaghetti -ish for breakfast. It was a good savory breakfast and not bland at all. I've been eating keto since 2016. I'm also a foodie so I'm always looking for recipes to add to my list. Thanks!

Thank you for your feedback Sarah, I'm glad you enjoyed!

Dear Martina,
Thank you so much for posting your recipes to share with everyone. Recently, my husband and I decided to begin eating healthy, I found your recipes,we have tried a good number of them and just love eating healthy. By the time we are done our meal, we are very satisfied. In addition, all the recipes are detailed with easy to find ingredients. Once again, a big thank you

Thank you so much for your kind words!